Flabby Mom to FIT Mom: The Hormone Reset Diet Group!

Hey guys!  I hope you watched the above video, but if not, here's a brief synopsis...

A few weeks ago, I opened up about my struggles since my hysterectomy last year. In an attempt to help alleviate some of my symptoms up until my BHRT (bio-identical hormone replacement therapy) appointment on October 16th, I will be following The Hormone Reset Diet by Dr. Sara Gottfried for 21 days starting on September 28th. 

I will also be continuing to do the 21 Day Fix workouts, the 21 Day Fix containers. and utilizing Shakeology daily as the hormone reset diet says to use a protein powder/shake supplement to help prevent muscle wasting by providing extra protein while you eliminate certain things from your diet to reset your hormones.

I would love to have a group of 3 to 5 women that would like to join me in this group, so for every woman that purchases the 21 Day Fix challenge pack (which includes your first month of Shakeology, your workout program, the container system, etc...) I am gifting them with the Hormone Reset Diet book so that it is not something extra that you need to purchase. 

You can purchase your 21 Day Fix kit by clicking the picture above - I will be notified that you ordered and contact you directly! 

If you have any questions before ordering, please don't hesitate to reach out to me at candace.g.taylor@comcast.net ! I would love to hear from you!

Kodiak Cakes OATMEAL UNLEASHED Review!

        Oatmeal Unleashed is a breakfast product you may have seen gracing the aisles of your local grocery store recently...it's a new product from Baker Mills Kodiak Cakes brand. I was browsing the breakfast aisle when I came across this oatmeal and decided to give a try. I love oatmeal, especially when the weather starts to cool off and was pleased that this oatmeal boasted clean ingredients AND 10 grams of protein!  

"Oatmeal Unleashed is an all-natural crunchy oatmeal served in a convenient, microwavable cup. In 30 seconds you can make yourself a hot, healthy breakfast that will satisfy and energize the rest of the morning. Staying true to our brand, we have made sure that this oatmeal is add-water-only, and packed full of fiber, protein and whole grains without compromising on taste." - product write up on Kodiak Cakes website (http://www.kodiakcakes.com/oatmeal)

          I decided to try the Peach Vanilla Almond flavor. I shook the container first (as directed on the back of the package), then pulled open the top - I was greeted with a lovely peach aroma even before cooking!  That was a plus! I added enough water to cover the oatmeal (again, as directed on the package) and popped it in the microwave for 30 seconds (again...as directed). It SMELLED delicious!

           I stirred the oatmeal up to combine everything well and dug in! 

           The first bite had a pleasant, nutty flavor with hints of vanilla. Nothing too overpowering, but definitely no peach either. That was disappointing. As I kept eating, I enjoyed getting the little bites of peach here and there, but it definitely did not seem like enough. I also enjoyed the crunch that the almond provided. Even though cane sugar and brown sugar are two of the first three ingredients, kodiak definitely did not load this oatmeal down with it - a GOOD THING - it only has 15 g of sugar for the size of the serving. I finished the oatmeal feeling like I had eaten plenty and was not in a sugar coma like I used to get with the Quaker Oats flavored oatmeals of days past. Overall, I enjoyed this flavor and am looking forward to trying the Green Apple Spice next.  

          Pros of this flavor:  Low sugar, added chia seeds to help keep you full, fennel seed and fenugreek seed are great for breastfeeding mothers (along with oatmeal in general) to help boost breastmilk supply, added protein to help keep you satiated and boost protein intake.

          Cons: Not enough peaches, fenugreek/fennel aftertaste - I believe that it's only noticeable to me because I have used both in tea form in the past while breastfeeding. 

         If you are interested in purchasing a 12 pack of this oatmeal, you can do so here: AMAZON.

**This is not a paid review. I have no affiliation with Kodiak Cakes or Amazon. I just like to provide info to the masses on great or not so great products that can help improve your eating habits!** 

Cough and Cold Season: ALL NATURAL cough syrup!

Cough and Cold Season: ALL NATURAL, Homemade cough syrup!

As you all know...the cold and flu season has hit. And, it has hit a little earlier than normal. I know...because my oldest son brought a cold home from school two weeks ago and it has made it's rounds and finally landed on ME! Ugh...

BUT, unlike everyone else in my house, I have developed this terrible, deep, hacking cough with my cold. It has been keeping me (and my poor hubby) up at night. NOTHING has been able to work at keeping it at bay. I've tried every over the counter cough syrup that we can get our hands on, I recently had a hysterectomy and had some of my pain medication left over. Tried one of those just to see if that would help. Nope. (My husband is a pharmacist and even he has been stumped at what else we can try...)

Whoa!  I bet that WOULD get rid of a cough...by knocking you OUT!

So, what's a girl to do when she's up at 1 AM hacking and unable to sleep? ...get on the internet and search for homemade cough syrups! And, while I was hoping to find something with whiskey or the like in it (just kidding!!!) - I found several with ingredients I had readily available even at 1 AM. And, you know what?  IT WORKED!!! I slept last night, with an ever so slight tingle in my throat, but no cough!!!

The several recipes I found varied with the amounts of each ingredients, so I just went with what didn't taste absolutely appalling...so here's my recipe below!

All-Natural Cough Syrup
2 TBSP. Apple Cider Vinegar (Bragg's if you have it, if not, regular will work!)
2 TBSP. Raw honey (local if available)

1 TBSP. water

1/4 tsp. cayenne pepper

1/4 tsp. ground ginger

Mix in a little jar with a lid. Keep in the refrigerator for longer storage - just be sure to shake up before use as the ginger and cayenne will settle as it sits. 

One tablespoon worked for me. Dosing will vary by person.

Transformation Tuesday: Rebecca P.

  

This is Rebecca. She has lost 219 lbs. with Beachbody's at home workout programs and Shakeology...Below is her story. 

Tell us about your life before you started the program. How did you feel about yourself and your body?*

I have grown up my entire life over weight, I thought this is how I was meant to live and that was it. I tried to hide from cameras, I was embarrassed to be introduced to new people, and I hurt all over. I grew up being told that I would be so much prettier if I had lost weight by family and friends. I basically accepted that I would never be anything but the heavy girl. I was unable to do things I enjoyed with friends because I was to big, I couldn't fit in booths at restaurants, or in a normal seat at the doctors office, even some cars were uncomfortable. I FEARED being out in public because not being able to sit in a sit was scary, I dropped classes because the desk were so tight I did not want people to see me trying to sit in them.

What inspired you to change your life and begin your transformation journey?*After I had gotten married in April of 2011 I did my first 5K it took me over an hour to complete it and I was hurting ALL OVER. I was the last person to finish the race that day. So that, the fact I had been on bed rest due to my high blood pressure, and then having to have my wedding dress made because I was so big I couldn't buy one in my size I knew it was time to change. I was newly married and late 20s I was sick of always eating and sitting on the couch! My weight had caused me to have a miscarriage at 24 weeks pregnancy, stopped me from buying cars, clothes, you name it my weight was controlling me and I was tired of it! I was tired of seeing pictures of myself and not being happy with it.

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody® help you overcome that challenge?*I have used Slim in 6, Les Mills Pump, Turbo Jam, TurboFire (which I now have been doing for over a year), and P90X to get where I am at a total weight loss of 180lbs. The biggest challenge before beginning the program was being open minded in giving it a chance. You see the commercials and you really think there is no way that this could happen with out paying for a trainer or having major surgery. Beachbody helped me because they have something at every level of fitness. My very first program was Slim in 6 and it was perfect for me to get moving, once I completed this I started doing more cardio such as the elliptical and then I saw the Les Mill Pump commercial and I knew that this would be a perfect way to start weight training, after that TurboJam I wasn't using TurboJam to long before I was ready to set this thing on FIRE! And I haven't looked back! I have used it alone and with P90X TWICE!! It's a godsend, the nutrition guides have taught me how to eat more than any trainer.

Why did you choose this particular program?I love to get loud and crazy when I work out, if you're not having fun then why do it?! So I loved PUMP the music was wonderful and great trainers, so I decided to order Turbo Jam after previewing it at a Fit Club and it came with a surprise the Greatest HIITs DVD! Wow I found myself wanting more and more of the that little fire disk I purchased the program!!! It's such a well made program the music is older but STILL good even present day!! It's challenging me still right now!! I mean where else can you get all of these classes, great trainer, great music, and ALWAYS challenging you, not at my gyms!!

What in particular did you like about the program you chose?*Non stop challenging and if you feel like you wanna stick your butt out or shake it a little you can and it's highly encouraged by Mrs. Chalene Johnson so is always saying this is your WORKOUT go for it. The class is fun even if your not really there you feel like you are. The HIIT trainings have helped me in so many ways, I hate running but the cardio conditioning I do with this program has really helped me even succeed in RUNNING!

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?*My weight loss is unreal still to me! Mouths drop and some even cry when they ask what I have been doing and that I'm using the at home workouts. I tell them I dont have to spend hours in the gym, you can get results at home with BeachBody!!! My clothes fit different almost every week so much that I will not buy any new clothes since I seem to go down a jean size every month. And the fact that I'm inspiring so many other people is the best achievement!! Another honor was that Under Armour Women have been following my progress to lose 200lbs and are so inspired by me they said I was redefining the female athlete and are proud of me.

How has your life changed since completing your Beachbody program?*Since I have been using Beachbody I have been asked to be the spokesperson for our 'know your numbers' campaign at work to encourage others to get healthy, I have been recognized on the Under Armour Women What's Beautiful Site as a featured Athlete, I have watched as a woman I have inspired lose 30lbs since Jan 2013, I felt confident to get a better job, I'm graduating with my AA this May, and I got Turbo Kick Certified. I don't know if I would have ever gotten to this point with out Beachbody or the community of people that are associated with this AMAZING company.

How did your Team Beachbody® Coach support you on your journey?My beachbody coach has now become my friend. She is so humble and real, when she first emailed me my husband said it's a scam...haha, but turns out she is totally real. She continues to motivate me and encourage me to keep pressing play, I never took my before and after pictures before I met her. She said it would keep me motivated to see my results and she was so right it does. I hear from her almost daily, I think she is my biggest fan. Theres not one day she doesnt tell me how proud of me she is.

How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology® or Beachbody Ultimate Reset®) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?I love the Shakeology, I believe it really set the bar to eating clean and healthy. I have used all of them, you name it, and Shakeology is the only one I have been able to continue using. It gives me energy, makes me feel better, the taste is amazing and you can do so much with it. with Shakeology and working out I have brought my grades up, have less cravings, learned what super foods are. Shakeology really helps you learn to rethink all of your daily choices.

How did a Beachbody Supplement or Nutritional Product or Program affect any existing health conditions you have?At one point I was taking four pills a day, three for blood pressure, and one for depression but not any longer!

Did you achieve any other measureable improvements with a Beachbody Supplement or Nutritional Product or Program? (e.g. Blood Pressure, Blood Sugar, triglycerides, etc...)Team Beachbody home page has a million great tips, I encourage everyone to get on there and browse, everything from nutrition to success stories theres something to inspire and help everyone.

What tips or tools did you find most useful? What made them so instrumental?Team Beachbody home page has a million great tips, I encourage everyone to get on there and browse, everything from nutrition to success stories theres something to inspire and help everyone.

Waistline Wednesday : My P90X3 Progress

My

 

Journey so far...

Today is Day 27 and close enough to my 30 day mark that I decided to take pictures to see if I could tell any difference from Day 1 to today.

Day 1

 

 

Day 27

I feel like I look more muscular -- my measurements haven't changed much...my body fat has gone down 2% and I've lost 6 lbs.

What do you all think?  Can you see a difference??



Paleo Banana Bread with Pecans

So, I don't know about y'all, but when it is cold outside, I CRAVE comfort foods! One of my absolute faves is banana nut bread -- but it's not exactly on my current diet plan. So, what's a girl to do during an ice storm when she has a craving? Hit up Pinterest for a cleaner, leaner recipe - of course! The recipe I decided to give a try was found at [Inspire & Indulge]...and it was delicious...here's the recipe.

[Paleo] Banana Bread
Inspired by Civilized Caveman Cooking
Makes 8 slices
Ingredients

• 4 ripe bananas
• 4 eggs
• 1/2 cup almond butter (or any nut butter)
• 1.5 tablespoons coconut oil
• 3 tablespoons honey
• 1 teaspoon vanilla extract
• 1/2 cup coconut flour
• 1 tablespoon cinnamon
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• optional: 1/2 teaspoon nutmeg or all-spice, 1/4 teaspoon cloves
• optional: dried cranberries, orange zest, chocolate chips, chopped pecans (I added 3/4 cup chopped pecans - 1/2 c. mixed in batter, 1/4 c. on top)

What to Do

1. Preheat oven to 350 degrees (F) and lightly grease a loaf pan.
2. Add the ripe bananas, eggs, almond butter, coconut oil, honey and vanilla extract to your blender.  (Remember, you can melt your coconut oil by placing the jar in a bowl of hot tap water.)
3. Blend on high for 15-20 seconds, scraping down sides if necessary.
4. Add the coconut flour, cinnamon, baking soda, baking powder, and optional ingredients.
5. Blend on high for 20-30 seconds, scraping down sides if necessary.
6. Pour batter into your loaf pan.
7. Bake for 45-55 minutes, or until inserted knife comes out clean.
8. Allow the loaf to cool slightly then slice and enjoy.

Transformation Tuesday: Shayla R. - a Turbofire Success Story

Meet Shayla, a formerly self-proclaimed unhappy and over weight bride to be, she lost 15 lbs and went down 3 dress sizes in 3 months with Turbofire and Shakeology...but I'll let Shayla tell you about her journey in her own words below...

There are two words to describe my life before Beachbody: “unhappy” and “overweight”. I had zero self-confidence, always hid under layers of clothes (even in the summer), and would barely speak for fear of drawing attention to myself. It got so bad that I even stopped hanging out with my family and friends because I felt so uncomfortable in my own skin. I'd wear the same few outfits over and over again because those were the only things that fit and I refused to buy a size 16 (the next size up).

Then one day I was over being fat and decided it was time to find "me" again.

I used to do TurboKick (similar to TurboFire) at the gym and loved it! But apparently so did everyone else. Unfortunately, the classes were packed, and slipping on someone else's sweat is just not cool. So when I discovered that I could get Turbo Fire and do this intense, yet fun, workout in the comfort of my own home, I was hooked. No longer did I have to worry about other people being all up in my space.

Chalene's a great motivator and the music was so upbeat I often forgot I was working out—it was that fun! And the best part is, I got crazy good results. I loved the daily check-in's with my fellow Challenge members because it kept me motivated. If I didn't have to report to anyone, honestly, I wouldn't have done the workouts because no one, but me, would have known I was slacking off. But getting the messages from not only my Coach, but from other members of the Group, when I hadn't posted in a couple of days is what kept me accountable.

My Coach, Lori, was amazing. The fact that she had completed a few Beachbody programs and had incredible results is what motivated me to start my weight loss journey in the first place. She was always sharing recipes, advice, and daily motivation. She'd even send me private messages to check in, which has led to a friendship that will last a lifetime. Lori has been my biggest inspiration and I'm so thankful she's my Coach, and my friend!

I use Shakeology as a meal replacement and post workout recovery drink every single day and I love it. It has improved my regularity so much so that I went from going maybe once a week (which I thought was normal) to every day. Plus it curbs my appetite, gets rid of my mid-day cravings, and it gives me a huge boost of energy!

In three short months I lost 15 pounds and went from a size 14 to a 10. I lost 3 ½ inches in my waist, hips, and chest, an inch and a half in my arms, and half an inch in my thighs. So while I lost inches and pounds with this amazing program, I also gained a ton. First, I gained my confidence back! I'm Shayla again. I'm that girl who loves spending time with others. Now I no longer feel embarrassed about my body or that everyone's staring at me.

I also gained my life back; I truly feel that way. My weight loss with TurboFire has brightened my future and I can wear a bikini in public once again. Plus, it helped me lose some unwanted pounds, which allowed me to finally fit into my wedding dress. Today I smile more because I'm happy, healthy, and fit. Ultimately, I gained ME back!

Leading a healthier lifestyle isn't that hard, it just takes commitment. All I did was make a small investment in a TurboFire Challenge Pack and I've completely changed my outlook on life. Lack of self-worth, depression, and social anxiety are no longer issues for me. Instead, I have a newfound passion in health and fitness.

It's hard to imagine the person I used to be a year ago, before I made the choice to get fit. I now know that I'm capable of doing anything I set my mind to. I now have the tools I need to help me stay healthy, fit, and happy. I'm an avid Shakeology drinker and have moved on to a new workout program to help me reach my weight loss goals. Thanks to you, Beachbody, I will never be that unhappy and overweight girl again. EVER!

You can change your life, too. Take The Beachbody Challenge™, for the ultimate motivation to get fit! Select any Beachbody® program and once you complete it, share your results for your chance to win cash and prizes. When you join me for the Beachbody Challenge, you also get an exclusive 21 day meal plan to help you drop up to 10 lbs in 21 days! Sign up to have me as your FREE coach here , then add me on Facebook letting me know that you are READY! Once you sign up, we will discuss which program options are BEST for you and where you are at right now to get you started in the best possible way for YOUR weight loss transformation!

My next challenge group is starting on February 3rd!  SIGN UP TODAY!

GUEST BLOG from Kendra Thornton: Fit Family, Happy Life

GUEST BLOG

FIT FAMILY, Happy Life!

Many thanks to Ms. Thornton for offering a guest blog on keeping your family happy and healthy!

Kendra Thornton, travel expert and FIT mom to 3!

Travel advocate, TV spokesperson, PR businesswoman, proud wife andmama of 3. Kendra is a long time travel expert who has been packing her bags and traveling the world since she was 3 months old! She has found her utmost desire in life is right in her own home. She has taken her excitement for travel and brought it to you with some of her favorite travel tips and tricks. Enjoy!
(Bio provided by Kendra Thornton)

Kendra is an expert on travel, having been the Director of Corporate Communications at Orbitz prior to founding Thornton Public Relations in 2005.

 

 

Fit Family - Happy Life

by Kendra Thornton

Keep moving – that’s what I always do. I can’t help but move with my three busy kids. Being active is just a part of my life. But that’s what gave me the idea to stay fit, whether at home or on the road. I like the way it makes me feel and I like the way being in shape lets me keep up with kids. So, since it is Fit Family Lifestyles this month, I’ve decided to share some of my tips and tricks for staying healthy while I’m out on the road. Incorporating these in your lifestyle will keep you looking great and feeling great:

Fresh Air

Get outside. Plain and simple. The benefits of fresh air are well documented. If you are on the road, make an effort to stop at rest stops and parks. When the kids say they need a bathroom break, take it. Then walk around outside, stretching your legs and breathing in that fresh air that is so good for you. Walking around outside will also allow everyone to burn off some of that energy they have pent up from riding for so long, which will make the next leg of the trip easier… at least for a little while. Even will this cold weather - if you’re traveling to a chilly destination, go ice-skating, snowshoeing, or even try skiing...utilize the outside atmosphere!

Munch

Even when you are sedentary, sitting in a car or plane immobile for long stretches of time, your body needs nourishment. Pack snacks, and lots of them. Choose easy to eat snacks that won’t make a mess, like pretzels, bananas, string cheese, maybe even some trail mix – make it yourself with raisins, peanuts, dried banana slices, dried coconut, and some M&Ms… no one said you couldn’t have a little treat here and there!

 

Don’t Forget the Sneaks!

Amidst all of your pool wear, dinner outfits, sandals, flip-flops, and high heels, pack a pair of sneakers. Who knows when you’ll want to go on a run before everyone else gets up or watch the sunset as you jog.

 

Set Yourself Up for Success

Babies need their routines to be as close to what they experience at home as possible when they are away. This is not only good for them, but also for the parents! Be sure to bring their pillow with the pillowcase they always use on it, their favorite books, and anything else they might need like a pacifier, noise machine, sleep sack, a special blanket, etc. Ease baby to sleep and get some much needed rest of your own as well.

Plan Your Trip

It’s always good to know what you want to do on a trip. This is especially true when traveling with children. Be sure to include hiking trails and theme parks, even outdoor museums where the kids can not only enjoy themselves, but stay active as well.

These are the things I do and they work wonders for my family. I extend a lot of these ideas to school time also, continuing to pack healthy snacks in their lunch bags and getting them outdoors and active as often as possible. You can get outside any time of year. During this season, my family really enjoys making snowmen and going skiing! What kinds of things does your family like to do?

You can find Kendra on Twitter & Facebook - go follow her and show her some love!



Tasty Thursday: Turkey Lasagna with Homemade

Tasty Thursday

 

 

I happened upon this recipe while thumbing through the latest Clean Eating magazine and bought the darn thing JUST for this recipe. It. Is. DELICIOUS.

 

I urge you to make it right now. Tonight. Just do it...soon. You will love it as much as my family and I did. I promise.

 

 

Ingredients:

1 Tbsp olive oil

1 white onion, chopped

1 large carrot, peeled and chopped

1 large celery stalk, chopped

4 cloves garlic, chopped

1/2 tsp dried oregano

2 Tbsp balsamic vinegar

2 28-oz. BPA-free cans unsalted whole tomatoes with basil (TRY: Eden Organic Whole Tomatoes with Basil)

1 Tbsp raw honey

1/2 tsp sea salt, divided

1 tsp fresh ground black pepper, divided, plus additional to taste

1 9 oz. package frozen chopped spinach

olive oil cooking spray

1 lb ground turkey

15 oz. reduced fat ricotta cheese, drained

1/3 cup loosely packed chopped fresh basil leaves

12 whole wheat lasagna noodles (no boil or boiled at home)

4 oz. reduced fat, grated Italian four cheese blend

 

Instructions:

1. In a Dutch oven or large saucepan on medium-high heat, heat oil. Add onion, carrot, and celery and cook until soft and lightly browned, 10-12 minutes. Add garlic and oregano and cook, stirring constantly, 1 minute. Add vinegar and let bubble for 10-20 seconds, scraping any browned bits in bottom of pan. Add tomatoes and stir to combine, breaking up with a spoon. Bring to a boil, then reduce heat to medium to medium-low and maintain a steady simmer. Cook for 1 hour, stirring every 10 to 15 minutes, until thickened. Stir in honey, 1/4 tsp salt and 1/4 tsp. pepper.

 

2. Using an immersion blender, blend sauce to slightly chunky puree. Boil noodles as directed on package at this time, if they are no boil noodles, skip this step.

 

3. Place spinach in fine mess strainer and press firmly to drain. Mist a large skillet with cooking spray and heat on medium-high. Add turkey and cook, breaking up with spoon until no longer pink, 6-7 minutes. Add spinach, remaining 1/4 tsp salt and 1/2 tsp pepper and cook, stirring frequently, until heated through, about 2 minutes. Transfer to a medium bowl.

 

4. In a second bowl, combine ricotta and basil. Season with additional black pepper.

 

5. Spread 1/4 cup sauce inside a 9x13-inch baking dish. Top with 4 noodles, half of ricotta, one third of cheese blend, half of turkey and one cup sauce. Repeat once more, starting with noodles and ending with sauce. Top with remaining noodles, remaining sauce, and remaining cheese blend. Cover with foil and bake for 30 minutes. Remove foil and bake until cheese is melted and sauce is bubbling, 5 to 10 minutes more. Rest for 15 minutes before serving.

 

Nutrients per serving (1/10 of lasagna):

Calories - 253, Total Fat - 9g, Sat. Fat - 4g, Monounsaturated Fat - 3g, Polyunsaturated Fat - 2g, Carbs - 30g, Fiber - 5g, Sugars - 8g, Protein - 24g, Sodium - 310mg, Cholesterol - 44mg

 

 

For more recipes, tips, motivation, and help with losing weight FROM HOME -- follow me on Facebook at Flabby Mom to FIT Mom ...I look forward to helping YOU reach your goals! If you would like me to be your FREE coach - please sign up here!



 

 

Waistline Wednesday : Update Postponed...

Waistline Wednesday

Update Postponed...

 

My Waistline Wednesday update is postponed until next Wednesday for the following reasons:

1. My official two week progress will be on Monday, January 27th, so I'll take update photos and measurements then.

2. My monthly visit is here and frankly, even though I've been busting my booty, I feel like a busted can of biscuits.

And, on that note, I shall share an extremely helpful and interesting article to help YOU avoid the Physique Misery Syndrome that I am currently suffering from. The article was written by Shannon Clark over at bodybuilding.com.

4 Ways Your Menstrual Cycle Affects Your Workouts

by: Shannon Clark

     PMS might as well stand for Physique Misery Syndrome. From firsthand experience, I can tell you that the appearance changes caused by your menstrual cycle can be significant. One morning I'll wake up and see clear ab definition, causing me to feel excited that my hard work in the gym and kitchen has been paying off. Then the next morning, I'll wake up only to find that my abs are as easy to find as a prim-and-proper tabloid shot of Britney Spears. I know when to expect it, so I can don't panic. And the problem vanishes after about a week, as quickly as it came. Still...
The symptoms of PMS vary by individual. They can range from feeling like a nuisance to turning your life upside down for a week. The classic PMS symptoms include water retention and bloating, irritability, strong cravings, appetite changes, fluctuations in pain tolerance, as well as differences in your energy level. Simply put, for the week or two before your period hits, the last thing on your mind is putting in a hard workout or eating healthfully. You want to eat chocolate, ice cream, and pizza while lying on the couch. If you're dedicated to the gym, PMS can leave you feeling psychologically devastated.

Click To Enlarge.PMS can also limit your performance in the gym,
but you can minimize the negative effects.

And don't think this just affects you mentally and appearance-wise, either. PMS can also limit your performance in the gym, making any effort you do put forth less than productive.
The good news? By learning what impact your menstrual cycle has on key factors influencing your workout performance and your body composition, you can minimize the negative effects.
Let's look at some of the key intersections between your cycle and your workouts:

Measuring Your Metabolic Rate

One of the most important factors that you must take into account if you're currently trying to melt off those last 10 pounds of body fat is your metabolic rate. That's a fancy term for how many calories you burn over 24 hour. It'll vary not only from person to person but also from day to day in the same person.
If you're highly stressed out, your metabolism may rev a bit. On the other hand, if you've been following a very-low-calorie diet for a couple of weeks now, you're likely finding that your metabolism has slowed down.
Your cycle also influences your metabolic rate. During the luteal phase of the menstrual cycle—the week or so before your period is set to begin—you'll burn up calories faster than at all other times throughout the month. Researchers measure increases in total energy expenditure of 2.5 to 11% during this time.
This may not seem like all that much, but if you're dieting, it'll make a difference.

However, most women also experience an increase in appetite during this period. They're hungrier and more prone to cravings. The net result is that they end up consuming more calories than they're expending through this increase in their metabolic rate. They're burning more, but there's more to burn.

So one important take-home message from this is that if you're currently dieting, and will continue dieting through your cycle, be extra careful about your adherence during the week before your period. You could easily undo your weight-loss efforts.

Beat The Bloat — Get On Track To A Leaner Stomach

Another of the biggest cycle-related complaints among fit women concerns bloating. It's not abnormal at all for women to take on 5 to 10 extra pounds of water during their cycle. As you can imagine, this can have an unsettling effect on the reflection in the mirror.
One morning, you may wake up impressed with the degree of definition your body is showing. The next morning, you might see what looks like a blanket of fat covering what used to be those defined muscles. That's not fat; it's just excess water retention caused by female hormones, mainly estrogen. If you're on birth control pills that have a high estrogen level, talk to your doctor about changing meds to an alternative with lower estrogen levels. In theory that should mean less bloating every month.

Other strategies you can employ to help lessen water retention:

1. Avoid salty foods
2. Drink more water than usual
3. Sip some herbal tea
4. Season your foods with oregano

Setting The Table For Success

Avoid starting on a fat-loss diet plan during the luteal phase, for the reasons mentioned above. Since you'll be at a higher risk of experiencing hunger during this time of the month—and that hunger will also likely lead to greater incidences of food cravings—beginning your diet during this phase raises the odds of backsliding. Instead, cycle your calories. Bring your calorie intake much lower during the two weeks immediately proceeding your period, when hunger levels are lower and cravings less frequent. Then increase your calorie intake back to a maintenance level during the week before and during your period.
This will help mitigate that natural increase in hunger coming your way. But it will also help reset your metabolism. So if your metabolism is slowing down at all due to the reduced calorie intake, you bring that rate back up again through this increased food intake. Once you move back to dieting after your period is over, you're burning body fat as fast as possible.
Additionally, since you'll already be dealing with increased bloating during the week before your period, staying strict with your diet may be tough anyway. If there's one time of the month you should be taking a break, well, this would be it. Since you're also burning up calories at a slightly elevated rate during this time, the extra calories will stand a lower chance of being deposited as body fat. That's yet another advantage of taking a short diet break during the early luteal period of your menstrual cycle.

Smart Structuring Of Your Workout Plan

As for your workouts, there are some additional considerations to take into account as they relate to your menstrual cycle.

• First, keep in mind that your body temperature will rise during the luteal phase of your cycle. So if you're performing intense workouts—which also raise body temp—you may become uncomfortable, and hence unable to sustain very high intensities.
• A second thing to bear in mind is that your tolerance for pain will be higher during the follicular phase of the cycle, after menstruation takes place. So it makes sense to place your harder workouts, the ones where you really plan to push yourself, during this time. You'll find that you have a higher level of tenacity. Time to push through and hit some new personal bests!
• Carrying excess water weight throughout the luteal phase will also affect workout performance, especially if the workout includes running. That added weight will make you feel like you're working harder than usual.

Keep Making Progress

So keep these factors in the back of your mind as you go about your workout and diet routine during your cycle. By more clearly understanding the changes taking place within your body, you can help reduce the chances of them affecting you negatively. Until you hit menopause, you can't change the fact that your period will arrive each and every month. But you can keep it from disturbing your workouts and body progress!
References:

1. Davidsen, L. et al. (2007). Impact of the Menstrual Cycle on Determinants of Energy Balance: A putative role in weight loss attempts. International Journal of Obesity. 31, 887-890.
2. Price, D. et al. (1998). A meta-analytic review of pain perception across the menstrual cycle. Journal of the International Association for the Study Of Pain. Vol. 81, Issue 3. Pp. 225-235.
3. X.A.K.J., De Jonge. (2003). Effects of the Menstrual Cycle on Exercise Performance. Sports Medicine. Vol. 33, No. 11.

 

Tasty Thursday Recipe: Shakeology Pancakes!

Tasty Thursday Recipe:

 

 

 

While I normally wouldn't cook my Shakeology (because anything over 110 degrees kills the nutrients in it...), I was craving PANCAKES and didn't want it as a shake - I had a shake for breakfast.  Therefore I employed the process of protein pancakes before me and went to work! Here is the resulting recipe and review.

 

Shakeology Protein Pancake

1/2 banana, mashed

1/4 c. egg whites (or 3 egg whites)

1 packet or scoop of Shakeology (Chocolate or Vanilla, although the NEW Strawberry would probably be good, too!)

1/2 TBS coconut milk

Dash of cinnamon

Organic cooking spray

 

Mash banana thoroughly in bowl, add egg whites and coconut milk - combine thoroughly. Next, add scoop or packet of Shakeology and dash of cinnamon. Again, mix well.

 

Heat skillet over medium heat. Spray skillet with cooking spray, spoon mixture into skillet -- cooking approximately 3 minutes per side or until cooked through.

 

Top with your favorite pancake toppings.

 

Review: Texture is much like any protein pancake. Flavor is great - the banana adds just the right amount of sweetness without being TOO sweet!  Overall, a great alternative for someone needing a protein packed snack that doesn't involve any kind of store bought batter or crazy number of ingredients. AWESOME SAUCE! :)  AND, my two boys (ages 2 and 4) loved them, too! WIN!

 

 

Be sure to follow me at Flabby Mom to FIT Mom for more great recipes, tips, and motivation! Or, if you want to have me as your FREE coach, sign up here!



My Tips for Dining Out

   

    Being a Mom, I’ve learned to plan ahead. Having a back up plan is also a good thing.

    The same thing goes when eating out. Be prepared to be bombarded with the specials of the day and the temptations that are always offered at the end of the meal. Have a plan. If you can, cook at home. This way you know exactly what you’re putting in your body and are able to cook your food exactly the way you NEED it to be, if you are trying to improve your diet and lose weight/get healthy.

If you MUST go out:

(Tips adapted from Tosca Reno's "Stripped" book.)

1. Develop a “healthy” Mindset. Before dining at a restaurant, make the plan to automatically ask for a to-go box so that when your entrée hits your table, you can put half into the box to go. Out of sight, out of mind and staying in your caloric range for the day.

2. Listen to your body-  By all means, enjoy your food. Enjoy each bite! But, eat for the purpose of satisfying your hunger. Listen to what your body (not your mind) is telling you and remember to keep your goal in mind! If you need to (and I'm one that does this!) put a copy of your "goal" or motivation photo in your handbag or wallet to look at at the beginning of the meal.

3. Hold the bread! Remember this is not helping you achieve your weight loss goal.

4. Start green. Start your meal with a house salad, but have them hold the dressing. Squeeze a lemon wedge or two over your leafy greens or ask for some balsamic vinegar.

5. Soup's the name of the game. No salad options on the menu? To curb your hunger so you’re not ravenous by the time your entrée shows up try a broth-based soup.

6. Check for Clean Cooking. Look for entrée options featuring grilled, baked, or roasted meats or fish and steamed or raw veggies. If they aren’t listed on the menu, ask the server to prepare it that way. (No, it's not rude to ask the kitchen to prepare your meal to your standards.)

7. “Fletcherize.” The practice of chewing each mouthful a minimum of 25 times. It gives your body a chance to recognize when you are becoming full. Yes, this practice takes some time to get used to, but is well worth it to practice. You become completely aware of when you are full.

9. No Drink for me, please. You want to avoid alcohol because sugar can derail you in the most powerful way. Have sparkling water with lemon or lime slices.

10. Stop before the end. Think of your plan to shed those pounds, if you can’t resist something sweet ask if they have fresh fruit and have 1 cup. Leave it at that.

My personal favorite tips are to look up the restaurant menu ahead of time online. That way you can go in with a plan written down - no need to even look at the menu the waiter/waitress will hand you. Or, don't be afraid to ask them to cook exactly what you need to reach your goals. Most restaurants have a lean meat or fish and plenty of greens (most have broccoli, green beans, asparagus, or salad) to satisfy you and your goals.

Remember to follow me on Facebook at Flabby Mom to FIT Mom for more tips and motivation!

Wonder Wednesday: Pasta and Depression in Women?

Wonder Wednesday: Pasta and Depression in Women??

 

     Pasta and depression?  WHAT?  In a new study published in the journal Brain, Behavior, and Immunity, that is exactly what medical professionals have discovered. Over the course of 12 years, the Harvard school of Public Health followed the diets of 43,000 women and discovered a link to a diet high in refined grains, such as pasta, and fatty, red meats and a 29-41% likelihood that those women would be treated for depression. Blood tests revealed that women who consumed this type of diet tested significantly higher for three biomarkers of inflammation.This new study isn’t the first to link certain diet choices to inflammation and depression, but it is one of the most complete to date. 

 

 

Dr. Michel Lucas, co-author of the study, says that the link between inflammation and depression is not clear, but evidence is accumulating that relates certain foods to an increased risk of inflammation and depression, while others seem to have the opposite effect.

 

Dr. Lucas' research shows that foods such as coffee, olive oil, wine, and vegetables, including carrots, sweet potatoes, and leafy greens - if consumed daiy - can actually reduce inflammation and depression. A Mediterranean style diet is recommended, heavy in olive oil and fish,  has been linked to lower rates of mood disorder.

 

 

What are YOUR thoughts on this new study and do you agree with what has been found throughout the conducted study? 

 





Motivation Monday: What drives you?

 

Motivation Monday: What DRIVES you?

 

 

 

 

    Everyone has SOMETHING that drives them, motivates them to do the things that they do. It is WHY they do what they do!  It could be faith, family, money, power, service, etc.

 

    Most people are motivated by money or the pursuit of it. They want to do more, be more, make more.  BUT, then there are others, who are motivated by service and faith and making a difference in others lives.

 

   Personally, I'm motivated by three things.  First, faith; second, family; and third, service. I want to be a person who does things for the glory of the Lord, whether it be leading others to Him or being an example of a Christian woman.  I want to be that person for my family, especially my two boys. I want them to always remember their mom as generous, kind, and caring. But, most of all, strong. I want to be a service to others, in whatever way that I can be. I enjoy helping others with the health and fitness, but if I can be of service in other ways, I would like to be.

 

    So, what motivates you to be the person that you are?  Is it fame, fortune, faith, family? Is it to be remembered as a Godly person or as a star? Post below in the comments!  I would love to hear about your WHY! :)