Tag Archives: healthy-living

July 10, 2014 · 9:54 PM

21 Day Fix …Final Results

Wow…I’m a slacker! I finished 21 Day Fix almost 2 weeks ago and I haven’t posted about it. Without further delay, here are my thoughts and final results for the 21 Day Fix.

Week three was a lot of fun but I’m not going to lie, it left me very tired. I opted to ramp things up by following the doubles schedule that came with the program. Each morning I did my secondary workout and then at night, I did the regular scheduled workout with Mike. Doing doubles definitely kicked my metabolism into overdrive and in all honesty, I think I should have upped my carb intake to fuel myself better through them. I followed the recommendation in the book that you can have extra green containers if you are still hungry, but I think my body needed that carb. That could be the carb junkie in me speaking, but I didn’t want to go against the “rules” since this was my first time doing the program. Doing doubles was rough on the shoulders but my core strength definitely improved that week. I recommend the doubles option in the third week. Just make sure you watch your form! Fatigue can cause injury if you don’t watch your alignment and no one wants to get injured.

My final weigh-in showed that I was down 1 pound for the week, .5 inches in my waist and .5 inches in my hips. I’m also up .5 inches of muscle in each thigh.

Overall for this program, I lost the most weight the week prior to the official start date, while becoming familiar with the containers. Including that week, I lost a total of 6lbs. I didn’t have measurements for that week prior, so my inches lost are 6 total for the course of the 3 weeks. I can see a clear difference in my waist, booty and I developed some nice shoulder tone (which I expected since she hammers them daily). My core feels a lot tighter thanks to doing Pilates multiple times during doubles week and my cravings and energy are both in much better places.

This program is definitely a game changer for your nutrition! My diet was pretty clean but my portions were all off. My carb intake was way too high and my protein portions were way too small. I also indulged in way too much avocado! Even healthy foods can cause weight gain if you eat too much of them…sigh. 21 Day Fix is an awesome way to dial in your eating habits, learn what healthy portion sizes are and start a new habit of working out daily. It’s a program I will definitely do again and those containers will be moving forward with me as Mike and I take on Body Beast for the next 90 Days!

You Can Socialize While on the 21 Day Fix…Who Knew?!

This past weekend I was invited to a Paint and Sip party at my friend, and fellow accountability partners house. If you are not familiar with what a Paint and Sip party is, it’s an evening of wine, cocktails, finger foods, laughter and trying to replicate a photo of a painting, chosen by the party hostess. (Note: My hostess chose the hardest option because she liked the colors….thanks Corine)

I was excited to give this a go since I have always had a love of drawing and art. I was however a bit nervous about the food and drink at the event since I am doing the 21 Day Fix right now. The bright side of the situation is that the party hostess is also doing the program with me, so we were able to chat about food options and what would fit in.

Before I continue, let’s take care of a few myths about being healthy:

We don’t lock ourselves in the house to avoid temptation.
We eat foods other than lettuce, carrots and spinach.
Healthy food doesn’t mean bland, flavorless and gross.
We aren’t perfect and we don’t instantly gain back all of our weight if we eat a cookie.
We can enjoy alcohol and treats, in moderation.
We also like to have fun and enjoy a night out.

I have been to plenty of parties, weddings, bbq’s and the like over the 5 years that I’ve been working on being healthy, so I know how to make smart choices, I just wasn’t sure to plan my entire day around this event while on the 21 Day Fix. Looking back at it now, I made a bigger deal about it than I needed to. If you look at the items you’re allowed to have while on the plan, there isn’t much that is off limits and worst case, you need to go low carb for the day so you can trade in a yellow container for a treat or an alcoholic drink.

When thinking about typical party fare, there is almost always salsa, a veggie tray, hummus, fruit, some type of cold cut platter and in the summer there is always a grilled protein option. All of these fit into the program. In this case, the get together was late in the evening, so I already had dinner. I saved a veggie (green container), fruit (purple container) and healthy fat (blue container). I also happened to be short on protein (red container) for the day, because as I mentioned yesterday, I had my son’s end of year party up at his school, so I knew I had plenty of options.

I ended up having some grilled chicken strips with pineapple salsa, a little bit of hummus and guacamole with veggies and I had two sips of the cocktail that was being made because it had Angry Orchard in it and I was intrigued, but I didn’t count two sips as a yellow…that’s just silly.

A cocktail, some 21 Day Fix approved snacks and my assignment for the night

Once I had my snack situation all settled, the reality that it’s been years since I’ve painted set in and I became grateful that I ended up with the seat in the back, where no one could see what I was doing.

The instructor was very nice and gave us tips on setting up our canvas, how to sketch key items, a little lesson on perspective when drawing and how to mix the paints to achieve the different looks in the photo. The hardest part for me was working with acrylic paint on canvas because it doesn’t blend like oil paints and dried super fast.

To me the most enjoyable part was chatting with the other ladies at my table, laughing at our mistakes and realizing that I am not the only person who is way too hard on themselves. We woman really need to learn how to lighten up, we put so much pressure on ourselves.

Finished product along with original.

Group photo of everyone with their master piece.

Overall I had an awesome time, even if I was exhausted by the time we were done. I’m trying to convince my husband to attend a Date Night one with me, but he’s resisting so far.

How do you handle events and parties while on the 21 Day Fix or just while being healthy? Do you try your best to stick to your goals or do you say screw it and have a full on cheat day?

21 Day Fix – Week 2 Complete!

Talk about a fast moving program…wow! I honestly can’t believe I am in my last week of the 21 Day Fix already.

Coming off of week one, I felt ready when we entered week two. A lot of the guess work was taken out and I figured out how to space my meals and what snacks worked best for me. I used my meal calendar from week one as a guide, set up my menu for week two and prepped as much stuff as I could. There were a few days where I needed to change things up, but I felt confident in doing that since I had a week under my belt already…because one week of doing this makes me a pro, of course.

During week 1, while doing Cardio Fix, I noticed the blackboard in the background of workouts that has a motivational quote on it. The quote matched what Autumn was saying to keep us motivated and I thought that was cool. As I entered week 2, I became aware of this board in all of the workouts and how the quote changed in each one. I thought this was a very cool and subtle detail…not to be outdone of course by the Shakeology bar and t-shirts everywhere..haha! (But seriously Shakeology is good stuff…don’t sleep on it!)

1 Day at a Time, 1 Pound at a Time

I ran into a few challenges during week 2, but it was nothing awful. Friday I had my sons end of year party at school, which of course was right smack in the middle of lunch time. That day I opted to workout before having breakfast, which is something I am not usually a fan of. I actually loathe it, but I wasn’t starving and I knew it made sense to have a later breakfast so I wouldn’t be hangry while helping with his class. Thankfully I also thought ahead and blended up some Shakeology to pour it into my shaker cup before heading over to the school. The class mom provided Wendy’s for all of the kids and of course she ordered extra and when the kids didn’t want anymore, she offered it to us. I have only had fast food like that a handful of time in the past few years, which is something I am very proud of. However, if I was hangry I don’t know if I would be able to resist a cheeseburger…this is why planning is so important!

My second challenge was also on Friday. I was invited to a Paint & Sip party (more on that in my next post) so I wasn’t 100% sure as to which containers to keep free to use there. The good thing was the hostess is in my accountability group, so I knew there would be something I could eat…score! The other issue I faced for this event was whether or not I wanted to give up one of my yellow containers for a beer. I ended up only having a sip of a cocktail that was served and I’m not counting a sip as an entire yellow.

Overall I felt great in week two. The workouts seemed to go smoother, I felt stronger and planning my meals was second nature. I also had my husband on board 100% which was nice, because he was a little resistant to the containers in week one.

My numbers aren’t jaw dropping at all, but that doesn’t bother me because I feel amazing and I’ve managed to get my nutrition under control, which is why I’m doing the program. I lost 1 pound and my measurements all stayed the same. My husband on the other hand, lost 2 pounds and a total of 7 inches and the ladies in my accountability group are all kicking ass and taking names, which makes me happy!

For week 3 I’ve opted to follow the doubles schedule along with one of my accountability partners. I haven’t decided if I’ll do the 3 Day Quick or not, I think that will be a last minute decision for me.

Have you done the 3 Day Quick Fix? I would love to know if you think it is worth adding or if I should save it for another time.

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June 20, 2014 · 9:02 AM

My New BFF…Coconut Oil

I first heard of coconut oil a few years ago when my husband was trying to replicate his beloved movie theater popcorn. We bought some and it was used only making popcorn…and I don’t mean the healthy kind.

A little over a year ago, I began learning more about the Paleo style of eating and noticed that many of the recipes called for coconut oil instead of olive oil or other conventional oils. Around that same time, a friend of mine said that she recently began using coconut oil as a hair mask and I had to try it. Obviously curiosity took over and I tried using coconut oil in these new ways. I was instantly hooked and coconut oil has quickly become my go-to item for many different uses. As a matter of fact, I have three jars of it in my house at all times…1 in the kitchen for cooking, 1 in the bathroom and 1 in the bedroom for moisturizing and health & beauty purposes.

Ways I Use Coconut Oil
Cooking – I have been using coconut oil instead of olive oil when cooking for almost a year now. Coconut oil is able to tolerate high heats very well, so I’ve been using it in when I stir-fry or saute vegetables. It’s also great for baking and can be substituted in a 1 to 1 ratio. Coconut oil is a saturated fat, but it is cholesterol free and trans-fatty acid free and has actually been shown to help lower cholesterol levels due to its ability to stimulate thyroid function.

Skin Care – NJ winters tend to leave my skin dull, dry and scaly, but not anymore! I started using coconut as a moisturizer and my skin is now silky smooth. I began by applying a small amount of coconut oil to my skin after my showers, but now I even use it in place of shaving cream. You can also use it as a facial moisturizer. It may feel a little greasy at first, but the skin quickly absorbs it and leaves your skin looking refreshed and glowing. Coconut oil has even been shown to help with skin issues such as psoriasis, dermatitis and eczema.

First Aid – Speaking of applying it to skin, I recently found out that coconut oil helps to repair skin that has been cut, scraped or bruised. I noticed it on myself as a side effect of using it daily and after a little reading, found out that it forms a barrier that keeps dirt, bacteria and viruses out of wounds. It also speeds up the healing process and can help bruises heal faster. I was skeptical when I read that it can help reduce the visibility of varicose veins but I tried it and guess what…it works!

Hair Care – As I mentioned above, a friend of mine told me that she used coconut oil as a hair mask, so I had to give it a try. I warn you…it gets messy, but it’s totally worth it. I applied the coconut oil to my hair liberally and gathered my hair on top of my head so I could apply a shower cap (trust me, you want to use the shower cap. I tried it without and was running down my face and neck. Gross). I left it on for about an hour and then shampooed as normal. My hair instantly felt soft and smooth and my curls were more manageable. I’ve also noticed I don’t have issues with flaky scalp or dandruff anymore, which is a nice bonus!

Oral Health – While I’ve seen pins about brushing your teeth with coconut, I have not tried that. What I have tried is “oil pulling” which involves rinsing (swishing) approximately one tablespoon of coconut oil around in your mouth for 20 minutes and then spitting it into the trash before rinsing your mouth out with water. As the oil hits your teeth and gums, microbes are picked up as if they are being pulled out by a powerful magnet, then bacteria hiding in the gums and in pores within the teeth are sucked out of their hiding places and held firmly in the solution. The oil needs to be swished until it turns a milky white which means it is full of bacteria. It takes a little getting used to and you may need to start with a smaller amount of oil and work your way up. Just make sure you spit the oil into the trash and not the sink or toilet. Coconut oil turns hard at certain temperatures so it can clog drains. You also want to make sure you don’t swallow any of the oil since it is full of bacteria. People that “oil pull” claim that it helps to whiten their teeth, reduces halitosis, relieve gum and tooth sensitivity and reduce gingivitis. I began trying it when I heard it can help to alleviate jaw pain and it’s worked!

Digestion – The saturated fat in coconut oil has anti-bacterial properties that help control parasites and fungi that can cause indigestion and other digestion issues. The fat in coconut oil also helps to aid in the absorption of vitamins, minerals and amino acids. Coconut oil has also been shown to improve your metabolism and thyroid function, while increasing your energy levels.

These are only a few of the many uses for it…and as you can see it’s pretty damn versatile!

Do you use coconut oil in your daily life? Have a use for it that is not listed above…please share cause I’d love to hear how you use it!

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{Recipe} Healthy Pancakes

Pancakes and French Toast are two of my favorite Sunday breakfasts. Top them with a drizzle of maple syrup, some slice strawberries and a side of coffee and I’m a happy girl!

When I calculated my calories and saw my container allowance for the 21-Day Fix, I instantly felt nervous when I saw I’m only allowed two yellows per day. TWO YELLOWS?! Ugh! I can easily go through those in one meal. I know I’m a carb junkie and that’s why I chose this program, but still, I’m allowed to bitch for a minute.

Did I mention I have to give up one of those yellows if I want a treat, like chips, my Oatmeal Banana Cookies or a beer?! Sigh…

Okay…enough of my complaining and onto the recipe. I found some recipes on Pinterest for healthier pancake options that called for cottage cheese and stevia added to them, but I’m not a fan of either so I opted for unsweetened organic applesauce to add some liquid and sweetness to these.

Now applesauce isn’t technically on “the list” but the ingredients had nothing funky so I’m not considering it a “treat” item and I’m treating them like a fruit.

Banana Pancakes
(Makes 6. Serving size 3. Fix container counts per serving 1/2 yellow, 1/2 red, 1/2 purple)

Ingredients:
1/2 cup rolled oats
2 eggs
1 small banana or 1/2 a large one
1/4 cup unsweetened applesauce
1tsp vanilla pure vanilla extract
1/2tsp cinnamon

Directions:
1. Combine all of the above ingredients in a blender and purée until smooth.
2. Lightly grease a griddle pan (I used coconut oil spray) and heat over a medium heat.
3. Using a 1/4 cup spoon, pour batter onto hot griddle.
4. Cook for about two minutes and flip. You may need to drop the heat a little once they set, so they won’t burn.
5. Drizzle with a small amount of real maple syrup (not that fake processed crap) or some raw honey and enjoy!

Mine got a little darker than I would have liked on the first side, which is way I mentioned lowering the heat as you cook them. They were a little tricky to flip too, since they aren’t traditional pancakes, but with a little patience, I did it.

I topped these with maple syrup and some slice strawberries and they were very good. The three remaining are in the fridge, so I’ll let you know how they reheat.

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Tagged as 21 Day Fix, Beachbody, Breakfast, Clean Eating, Health & Fitness, healthy-living, Recipes

June 7, 2014 · 11:50 AM

{Recipe} Banana Oatmeal Cookies

One of the things I like about the 21-Day Fix plan, is that you can trade out one of your yellow contains for a “treat”. I mean, who doesn’t deserve a treat from time to time, right?!

In the nutrition guide, there is a recipe for some yummy looking Banana Oatmeal Cookies. The recipe called for golden raisins and walnuts (which I’m not a fan of) so I swapped out some mini Enjoy Life chips and unsweetened shredded coconut instead!

Banana Oatmeal Cookies
(Makes 8. Serving size is 2 and replaces 1 Yellow container on the 21-Day Fix)

Ingredients:
Nonstick cooking spray
1 cup Old Fashioned Rolled Oats
2 tsp ground Cinnamon
1/4 tsp Sea Salt
2 medium ripe Bananas, mashed
1/4 cup semi-sweet chocolate chips (I used Enjoy Life since I have dairy issues)
1/4 cup unsweetened shredded coconut

Directions:
1. Preheat oven to 350 degrees.
2. Lightly spray baking sheet with nonstick cooking spray.
3. Combine oats, cinnamon and salt in a medium bowl, making sure to mix well.
4. Add mashed bananas, chips and coconut, mix well.
5. Drop by heaping Tbsp onto your baking tray. (I used the large Pampered Chef Scoop)
6. Flatten the cookies with wet fingers (so they don’t stick) or a silicon spatula.
7. Bake for 14-15 minutes, or until they are firm.
8. Cool and Enjoy!

The results were some seriously yummy cookies that I can eat for breakfast with my coffee, or have as a dessert on days when my sweet tooth kicks in.

What’s your favorite 21-Day Fix treat?

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Tagged as 21 Day Fix, Beachbody, food, Health & Fitness, healthy-living, Recipes

June 6, 2014 · 8:30 AM

{Recipe} Southwest-Style Stuffed Peppers

As I mentioned yesterday, I am starting the 21-Day Fix on Monday, so I tried another recipe I had found on Pinterest.

While trying to make my meal plan, I was searching for recipes that were “Fix Approved” and I stumbled on a few for stuffed peppers. Of course I made a few little changes to make it my own and they ended up being a great meal prep item for quick lunches during the week!

Served directly in the storage container!

Southwest-Style Stuffed Pepper
(serves 2: with the following container values 1-Red, 1-Yellow, 2-Green and 1/2-Blue)

Ingredients:
2 large Bell Peppers (use whatever color is on-sale or that you like)
1/2 cup Brown Rice, or Quinoa, slightly undercooked
1/4 cup Black Beans, (I used low sodium, organic, canned. Make sure you drain and rinse them well)
1/4 cup Frozen Corn
1 jalapeno, diced (optional)
1.5 cups (about 1/2 lb) browned low-fat ground turkey or beef, seasoned with 21-Day Fix Southwestern Seasoning (or homemade taco seasoning)
1 8-oz can Petite Diced Tomatoes (No sugar added. Should only contain tomatoes and ascorbic acid)
1 8-oz Tomato Sauce (No sugar added. Should only contain tomatoes and ascorbic acid)
1/3 cup of your favorite cheese (I’m dairy-free so I didn’t add this. I opted for avocado)

Directions:
1. Preheat Oven to 375 degrees.
2. Cook rice or quinoa according to package directions, but cut cooking time a little short since it will continue cooking in the oven.
3. In a large bowl, combine the meat, tomatoes, beans, rice/quinoa, corn and sauce.
4. Cut the tops off of the peppers. Clean out the ribs and seeds and rinse well.
5. Stuff your peppers, making sure to pack them tightly with filling.
6. Sprinkle with cheese (if using)
7. Place in an oven safe tray and bake for 40-45 minutes. (I like to cover mine with a little water in the bottom of the tray so the pepper steam.)

Meal planning and prepping are very important with this program, so recipes like this are perfect. I actually used my containers to measure everything, but I shared the recipe here with the actual measurements. The ground beef or turkey may be slightly over 1/2 lbs. I actually just cooked up the whole 1-lb package and seasoned 2 Red Containers worth after measuring. I put the leftover in a container in my fridge to season however I want when reheating as a quick lunch.

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June 4, 2014 · 2:21 PM

{Recipe} Asian Meatballs

Monday I’ll be starting a new fitness and nutrition program called 21-Day Fix. I’m really excited to start this, because unlike other programs I’ve done, this one has the focus on nutrition.

Food is one of my happy places. I love searching recipe books and Pinterest for new ideas. Chopping, slicing, sautéing and grilling are stress relieves to me, most of the time. But eating. Eating makes me happy! It always has, which is how I ended up overweight in the first place.

Thankfully, now I eat whole foods that my body needs in order to function. No, its not boring and bland. It’s actually fun to turn those items into things you crave and want to eat.

21-Day Fix skips the calorie counting and food journals by replacing them with a color coded container system. It takes a little planning and organizing, but once you have a menu plan in place (which you can find tons of on Pinterest) it’s pretty straight forward!

This is a really simple recipe that packs a bunch of flavor. These are considered “Fix Approved” despite the use of soy sauce because it can be found in the nutrition guide in one of the dressings. The best part of this recipe is that you can make a double batch and freeze them, so you have a quick lunch or dinner option in a pinch!

These taste just like dumplings!

Asian Meatballs
(Makes 28 meatballs (6 per serving? – 21-Day Fix container info: 1-Red )

Ingredients:
2lbs lean ground meat of your choice (chicken, turkey or pork)
1 inch piece of ginger, chopped (or more depending on your taste)
1/4 cup soy sauce (or coconut aminos)
1 garlic clove, minced
3 scallions, chopped fine

Directions:
1. Preheat oven to 375 degrees.
2. Place all ingredients in a bowl and mix well until incorporated well.
3. Using a scoop (I used the medium Pampered Chef one), make 28 meatballs and place on a baking tray.
4. Bake for about 25 minutes.

I was able to fit 6 of them into my red container (I cut one in half to use all space in the container…I’m not losing valuable real estate to air). We enjoyed these tasty little morsels with some homemade fried rice and steamed broccoli.

Did I mention that they taste just like dumplings?! Steamed dumplings are one of my favorite Chinese Food treats, but since realizing I have a gluten-sensitivity, I had to give them up. Now I get to enjoy my favorite Asian food and red container too!

Have you done the 21-Day Fix? Do you have a recipe or go-to meal? I’d love to hear about it below.

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Tagged as 21 Day Fix, Beachbody, Clean Eating, Health & Fitness, healthy-living, Meal Planning, Meal Prep, Recipes

June 2, 2014 · 4:52 PM

{Guest Post} Aqua Aerobics: Start It Up or Ramp It Up!

You’re new to aqua aerobics and wonder how to get started. Or – you’ve been doing water workouts for a while, feel like you’ve reached a plateau, and want to spice up your routine. Either way, here are some great tips on how to start or improve your workouts:

Start it Up!
The concept with aqua aerobics is pretty simple – get in the water and start moving. Anything you can do in the gym can be done in the water, so try some things. The biggest advantage of water is the resistance – that’s where you get the work from, so even if you don’t think an exercise routine is strenuous, you’ll be working more than you realize. Here are some great resources with more information:

• http://www.mayoclinic.org/healthy-living/fitness/multimedia/aquatic-exercise/sls-20076730
• http://blog.intheswim.com/water-aerobics-and-water-fitness-exercises/
• http://www.webmd.com/healthy-aging/features/water-exercise-seniors

Join a class. If you don’t feel like exploring how to work out in the water, join a group class at your local gym. The people are typically very friendly and happy, and it’s a wonderful way to learn about water exercises. Classes are usually an hour long, and will be a combination of moves that will work arms, shoulders, and legs.

Aqua walking. Go to your local gym when the lap lanes are open, and start walking up and down a lane. This is especially great exercise when it’s really hot outside in the summer. You will feel refreshed by the coolness of the water, and calmed by the relaxing buoyancy.

Work out at home. If you don’t like groups and have a pool at home, you can get in a workout right out your back door. Go to the deep end of the pool, where your feet won’t touch bottom, and tread water. You’ll quickly feel it in your arms and shoulders, legs, abs, and you’ll get a great cardio workout. Want to work your legs some more? Do some squats in the water. You’ll quickly feel the resistance of the water.

Ramp It Up!
You’ve been doing water workouts for a while, but things have leveled off, and you’re looking for a way to bump up the intensity. That is easily accomplished in the water. There are a variety of workout choices available, and if one doesn’t work for you, there are always others.

Try something different. One of the theories of exercise in vogue right now is called “muscle confusion.” You don’t want to be doing the same workout every time, because your muscles adapt to it, and you don’t get as much benefit. To really elevate your workouts, try a different exercise routine – like a kick boxing class. Kicking and punching in the water for an hour will certainly get your heart rate up, and provide an overall solid workout.

Go the distance. You’ve been aqua jogging – heading up and down the lap lanes at the pool in a good jogging posture – and you’ve worked up to 25 laps. Increase your goal. Set your sights on doing 50 laps. When you reach that goal – double it again. This is the water equivalent of long distance running, and it will give your workout a boost.

Increase the time. When you do the plank in the water, a great ab exercise, you use a foam noodle, which is a cylinder of sturdy foam about 3 feet long. You put your hands on it about shoulder width, and sink down into the water, holding your back straight. If you can do it for 30 seconds – try for a minute. When you reach 1 minute, add a second minute. Increase the time build to endurance and strength.

Whether starting out or increasing the robustness of your workout, aqua aerobics is a great way to get in a workout that is both challenging and enjoyable.

Kaitlin Gardner started AnApplePerDay.com to further her passion for a family friendly, green living lifestyle. She is married to her college sweetheart and lives in Pennsylvania. She and her husband enjoy going for long hikes, to get out and enjoy nature. She is working on her first book about ways to live an eco-friendly, healthy, natural life.

I hope you enjoyed this guest post as much as I did! Be sure to check out AnApplePerDay and let me know if you have any experience with water aerobics!

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May 8, 2014 · 12:43 PM

The Clean in 14 Detox

Recently I was given the opportunity to preview Melissa Costello’s new book, “The Clean in 14 Detox“, which was just released yesterday!

I was first introduced to Melissa Costello of Karma Chow, and her recipes in Tony Horton’s book, Bring It, back in 2011, when I followed the cleanse for that program. I was intrigued by the approach and the benefits to following a vegan diet. I managed to stay vegan for 40 days before switching over to vegetarian for 8 months. I learned a lot about nutrition during that time period and it changed the way I looked at food. Meat was eventually added back into my diet, because….well….BACON! (nitrate-free of course)

When I heard about Melissa’s new book, “Clean in 14 Detox” I knew I had to check it out! Cleansing is a good thing, when it’s done correctly. It rids the body of accumulated slow poisons, which can make your metabolism sluggish, lead to stomach inflammation and digestive issues, as well as many other chronic issues and of course…unwanted weight gain. The approach taken in Melissa’s book will not only flush your body of toxins, but it will free your mind of negative patterns and allow you to find balance in your life.

While there are many detox programs available, “Clean in 14 Detox“ is the only simple, 2-week plan that’s not about deprivation, frustration or living on shakes or pills. This cleanse is about enjoying delicious plant-based, whole foods that not only taste amazing, but will melt fat, curb cravings and provide your body with the natural energy it needs!

Sounds to good to be true right? Well, if you follow the plan, it’s not. We live in a society hooked on convenient, over-processed food, that is full of chemicals and sugars that we don’t need. The key to eating healthier is changing your relationship with food and Melissa has included everything you need.

Detailed shopping lists and mouthwatering mix and match meal plans for 14 days.
How to completely eliminate CRAP (Coffee, refined sugar, alcohol, Processed Foods) out of your life
How to banish you SAP (Sabotaging Addictive Patterns) that keep you on the diet rollercoaster
How to follow through on healthy eating as a lifestyle, not just another fad diet
Daily Action Steps to help you stay focused and motivated

This cleanse isn’t just about food, it’s about your mind too. I love that there are daily actions which include journal writing, reflection and even meditation. This book is truly the total package needed to deal with food cravings and sugar addiction, without wanting to kill everyone you comes into contact with, during the 14 day process.

The best part of this cleanse is that it offers a wide variety of delicious, unprocessed foods, like Baja-fajitas, chopped salad with creamy pepita dressing, coconut yam soup, oven-baked sweet potatoes and this yummy protein shake, which is from the Breakfast and Shakes section of the book:

Photo from KarmaChow.com

Ruby’s Raspberry Dazzle Protein Shake
1 serving

Ingredients
1 1/2 cups almond milk
1/2 cup frozen raspberries
1/2 frozen banana
1/2 cup frozen strawberries
1 scoop vanilla protein powder
1 tablespoon raw almond butter

Directions
1. Blend the ingredients in a high powered blender until smooth and creamy.

If you are looking to kick your sugar addiction, increase your immunity, have better digestion, a more efficient metabolism and glowing skin, I highly recommend that you pick up this book, cut the CRAP and truly take a look at your relationship with food. I don’t think you’ll be disappointed.

Have you ever completed a cleanse? What kind of cleanse was it and how did you feel during and after?

(I received one copy of Clean in 14 Detox from Dunn Pellier Media to review. All opinions in the post are my own, honest feeling on the item.)

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Tagged as Clean Eating, Clean in 14 Detox, Cleanse, Detox, Health & Fitness, healthy-living, Karma Chow, Melissa Costello, Personal Growth

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