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Ultimate Reset Review – Quick Overview

10 Sep

Not a lot of people would be crazy enough to take on a 21-day cleanse after surgery, but 3 weeks post-surgery, I decided that I needed to basically RESET my system from all the drugs, trauma of surgery, etc.  My digestion has been horrible since the surgery (lack of exercise means lack of movement with your entire system), I’ve had the strangest metal like in my mouth that has made certain foods that I normally love taste horrible and I am finding that I started eating not the healthiest “mushy” foods.

Ultimate Reset is a 21-day cleanse program offered by Beach Body.   I have been following several people on the cleanse at various stages, to decide if this was something I wanted to do.  I knew that I would probably never do this cleanse at any other time as you are not able to exercise during the cleanse.  Also, I knew that being home would be best as there is a set schedule for taking all of the supplements and time invested in the food preparation.  If there was ever going to be a right time – now is that time.

I have done a lot of research on the supplements used and I really believe in this program…but I always find that there is so much more validity in words when you try it for yourself…so here I am, trying it for myself.

Here is a quick overview and please, if you want to reach more about the cleanse, head on over to this link and watch the videos http://myultimatereset.com/basefitmarin).  Also, please feel free to ask any questions along the way.  I provide reviews of products and I try to be honest, but I don’t always hit everything.

Week One is Reclaim:

You have a set meal plan that you follow for all 3 meals each day.  During the first week, you are allowed eggs twice for breakfast and chicken and salmon each once during the week.  The remainder of the week is predominantly vegetarian.  I know that Paleo folks may shun this as both grains and beans are included, but there have been enough people who have done the program now (yep, even CrossFitters and non-vegetarian/vegan folks) and will skeptical, the results are in (many do blood panel work in advance.  I will do mine in the end as I had all my blood work done right before my surgery).

I have food aversions (yep, I did the full diet elimination last year to find out which foods are on my high sensitivity list), so I am mixing the food for the week.  My aversions include soy, nightshade vegetables (so no potatoes, peppers, eggplant, mushrooms, and tomatoes), milk (but am okay with yogurt), citrus acid, gluten, avocados, coconut, and peanuts.  I did email the consultant for Ultimate Reset and was told that I can switch out any meals within the same week for those meals containing ingredients that I need to avoid. 

Day 1 – Breakfast: I did fruit plate and Greek yogurt.  I am fine with plain yogurt, so I don’t add sweetener.  I didn’t do the toast as I don’t do wheat bread.  Lunch: Greek salad with hardboiled egg instead of chicken breast.  Dinner: black beans and rice tacos, with salsa and steamed kale.   

I am a big planner so I did all shopping on Saturday, washed and cut up all vegetables and put them in the proper marinades (EVO, Him Salt, etc).  Yesterday I made a pot of MISO soup and a pot of the zucchini cashew soup.  I roasted a variety of nuts/seeds for salads and I made quinoa, brown rice and the roasted root vegetables (since they take the longest to cook).  I find that it is best for me to be able to pull food from the refrigerator in the evenings without having to take a lot of time to prepare a meal.  I find those are the times when I snack until dinner is ready, so I am taking those extra steps to ensure success.

 

Day 2 – I did gluten free steel cut oatmeal, 1C berries and yogurt.  Lunch: Quinoa salad and micro green salad.  Dinner: Miso vegetable Soup, Stir Fry Veggies and 1/2 C Brown Rice.

You drink approximately a gallon of water today and 36 ounces of that water is 30 minutes before meals with Himalayan salt provided as well as other supplements.

Day One I felt a little hungry midday and I suspect that is due, in large part, to the fact that I was preparing all of the soups. During my normal Sunday food prep, I generally don’t eat regular meals as I am tasting all of the foods that I am preparing for the week.

Day Two – it’s been more than 3 hours since I finished breakfast and I am not even a little hungry.  Pretty surprising for me, but the steel-cut oatmeal packs a serious punch.  I will continue to give an update and review.

As a side note.  I didn’t take a starting weight.  The day of my surgery I weighed 126lbs and I lost 8lbs while in the hospital from my surgery, but have since regained some of that weight.  I will take an end weight and I will take measurements later today to see where I am.  I also didn’t take any pictures yesterday.  I was a chaotic day, so I will try to do pictures today or tomorrow for start and finish.

Have questions?  Feel free to ask away.

~ Amy

 

Getting back to where I feel most comfortable…

23 Jun

If you read my very first post, you know that after months and months of testing, I had an extreme…I am talking dangerous B12 deficiency requiring 2-3x weekly injections for 6 months and then tapering off to 1x a week for another 6 months.  I was also told that I needed to start eating meat…my naturopath even suggested some buffalo…the thought alone made me want to gag.  As a vegan for more than a decade, the thought of meat in my diet made me cringe…so I started with eggs. 
 
I then started researching the Paleo Diet and starting trying out the recipes.  I was cooking chicken, using coconut oil, even baking bacon (which vegan or otherwise, it smells good even if it doesn’t taste great to me), making Paleo bars, etc…and I tell you, it takes a lot of time.  I did a 21-Day Sugar Detox to see if the conversion to being a meat eater would be easier.   I tried weeks where I would ditch my morning smoothie (which, BTW was awesome back then, but seriously rocks the boat now…more on that soon).

I tried balancing out my meals with eggs or protein, healthy fats and lots of vegetables and some fruits.  As a vegan, I was used to eat lots of fruits and vegetables and rice and sometimes gluten free bread.  I will be the first to admit that I love bread and if there is going to be something worth cheating for…it’s going to be a warm french baguette from the Farmer’s Market or from Good Earth.  I digress…it was hard.  I kept telling myself that now that I was CrossFitting, shifting to Paleo would improve my performance, I would get leaner, stronger and but a lean, clean, wrecking machine.

Unfortunately for me that didn’t happen.  I was having serious digestive issues all the time (even after a year of taking digestive enzymes), I was finding that I was having sensitivities to foods that are big in the Paleo Diet.  I was gaining weight…not of the lean muscle mass kind, but the kind where I couldn’t fit into half the clothes in my closet – WTF, that is NO BUENO.  I didn’t feel better and I didn’t think that I was performing better ~ runs were sluggish and I felt thirsty all the time.  I decided to start toying with my diet again to see what changes might make me feel better. 
A friend turned me onto Shakeology ~ a chocolate shake that included all of the ingredients I wanted and needed without needing to add anything extra?  I crunched the numbers and this was a better choice than my old smoothie, so I decided to give it a try for one month and see what happened.  Well, it’s not Paleo, because it contains Whey – but guess what, it takes me about 6 minutes to make and freeze 3 breakfast smoothies!  After a month, I felt better, digestion was getting better and I had more energy…so, decision made ~ shakes a staying.  I love these so much, that I stand behind them and offer them as part of my fitness and nutrition coaching.  I have done the 3-Day Cleanse with these with great success.  I am super excited that they are coming out with a Vegan Chocolate Shake using Peaberry and Rice based proteins…the current berry one is a little too sweet for me.  Check out the ingredients for yourself.  http://myshakeology.com/esuite/home/basefitmarin 
I wanted to keep moving in a positive direction and see how I could feel completely better again.  Was there a way where I could get back to where I was a year or so again, moving back closer to being Vegan without ending up with that B12 deficiency again?  If I were going to move back in the other direction, I needed to make sure that the protein choices I made were smart choices and that my diet was rich in B12 sources that would not lead to deficiencies.  Well, with Shakeology, the B vitamins and protein are there and with eggs keeping one yolk, I am getting the fat and the B12 I need.  Now, I don’t need gluten…that just tears up my stomach, but I like brown rice…in fact I really like it.  Not necessarily every day, but I like to make a big pot of it and have the option of the entire family having this over the week.  So brown rice is also back in.  Also, my kids love homemade baked cookies and I love toying with healthier recipes, so back come the cookies using Rice and Quinoa flour, grass-fed Irish butter and vegan (dark chocolate) chocolate chips.  These come out light and almost cake light tasting…these are a hit and a great treat.  As for fruits and vegetables – there are lots and lots of them…and I don’t have to count calories or measure these foods…folks don’t get fat from eating lots and lots of vegetables…especially not all of the greens I love to eat. 
 
I am now about 3 weeks into moving back to being quasi-vegan keeping eggs and Shakeology and I feel a world better.  I feel stronger.  I have lost weight and am leaner (only 5 more pounds to go to get back to where I was).  I don’t feel sluggish.  I am sleeping better.  I am not counting calories or measuring food.  I feel satisfied.  My runs are stronger and faster.  And guess what, some exercises I was really struggling with in CrossFit I can now do.  Is it because of all of these changes?  Who the heck knows for sure, but what I do know is that I feel so much better…so I am sticking with these changes for now.  I will do blood work in about 3 months to see where my levels are, but I think that I have found a winning balance here. 
 
I know that Paleo loving CrossFitters may not agree, but ultimately, I support and follow clean eating and finding a balance with good healthy food choices that help you feel and perform well every single day.  For me, I have found that balance.  So for now, I am going to be a quasi-vegan, running mom, CrossFitter, fitness instructor, enjoying a thick chocolate shake every day and eating omelets packed with spinach, salsa, olives, broccoli and lots of spicy seasonings…YUM YUM.
 
Hope you all can see that finding that balance for yourself is really important…listen to your body!
 
Enjoy the weekend folks.
Amy

Chocolate Cravings, Switching Up Workouts & Tackling Sleep Deficit

17 Feb

This is a challenging week with some added work and personal responsibilities that are taxing me.  This is the week of crazy chocolate cravings.  This is the week where I am adding in some endurance drills to improve my running speed and explosive power.  This is the week where I am going to be challenged to stay focused and catch extra sleep wherever I can.


Chocolate Cravings!
Yep, I get them too!  Big problem, I can’t do soy and just look at the ingredients list on even the darkest organic chocolate bar and you will find soy lethican as one of the ingredients.  Sure, the traces are meant to be small, but even small, it is soy and highly processed ~ genetically processed soy.  So what is a girl to do to tackle these chocolate cravings…especially during the 6-Week Paleo Challenge?


The Answer:  The Paleo Candy Bar!!!  This recipe comes from http://www.paleoplan.com/2009/12-03/paleo-candybars/ – they have some really amazing recipes! 



Makes about 4 (2″x2″) bars.
Approximate cooking time: 15 minutes, with 2 hours of refrigeration=

Ingredients

  • 3 Tbs coconut oil
  • 1/4 cup cocoa
  • 1/2 cup ground almonds
  • 3/4 cup unsweetened shredded coconut
  • 1 Tbs raw honey
  • parchment paper

Instructions

  1. Melt the honey and coconut oil in a saucepan over medium heat.
  2. Once combined, add the cocoa, ground nuts and coconut and mix together.
  3. Pour mixture onto a small baking sheet covered in parchment paper.  Form into a square when cool enough to touch.
  4. Refrigerate until hardened. Cut into 4 servings.

I cut them into squares instead of bars, so you get 8 servings.  It is that perfect square of chocolate heaven with the coconut that I love.  You have got to try these out.  I am working on modifying this for my kids who don’t like coconut…so hopefully there will be a follow up recipe soon.

Switching Up the Workouts!
Like so many people who either workout or teach within the fitness industry, boredom sometimes settles in ~ the routine sometimes feels mundane…which is probably why I like Crossfit so much.  Crossfit breathes new life into my workouts and also gives me an opportunity to just focus on my own workouts.  The workouts are fast, intense and are allowing me to develop the skill and strength that I want and can’t obtain while teaching others. 

Switching it up also means that I am changing around my runs and how I train.  I am starting to work on endurance training and utilizing the explosive power I am gaining from all of those 20″ box jumps.

Switching it up also means taking on new challenges and teaching @ new locations.  Sometimes a simple change in scenery is enough to change your attitude about your workouts.  There is nothing worse than dreading your workouts…that is a big signal that it is time to make a change.

Tackling Sleep Deficit!
Wow – now this has really got to be the worst one of all.  The lack of sleep that I get becomes so blatantly obvious as I am doing the 6 Week Paleo Challenge.  You earn points for getting 8.5 hours of sleep each night….I am wondering how I carve out 8.5 hours with my crazy schedule?  On the nights when I am able to get to bed by 9(pm), I sometimes lay in bed unable to quiet my thoughts so I can fall asleep.  AND, even with a 9(pm) bedtime, that still only gets me 7 hours of sleep.  I would have to be in bed @ 7:45(pm) to get a full 8.5 hours….my kids are just brushing their teeth to go to bed at that time.  I realize that my only hope is to get at least 2 days where I can get 8.5 hours of sleep.

Why is lack of sleep not good?  First off, it makes it really difficult to get through the day.  Even the strongest cup of Peets coffee can’t make up for lack of sleep.  Workouts suck and decreased performance, strength & endurance are so obvious.  The other problems?  The longer you are awake in the evening, the more you tend to eat = weight gain…holy smokes, who wants that?  No thank you.  Lack of sleep also throws your cortisol levels into overdrive, throws off your hormones and taxes your adrenal glands.  Guess what, if your hormones are out of whack, it doesn’t matter how often you workout and how great your diet is, you can end up holding onto the weight you want to lose, or even worse, packing on additional pounds.

So, knowing how important sleep is, why the heck don’t I get more of it?  Crazy schedule – YES…but I need to do a better job.  A well-rested mom is a happier mom.  A happier mom = happier kids and a happier home.  This alone should be a greater incentive.  The Paleo Challenge is showing me that I need to cut corners where I need to and try to plan a little better so that I can get more sleep….so that my entire family can get more sleep. 

Eating Green..Getting Lean…Sometimes a Little Mean

11 Feb

My big goals for 2012 were to drop the 7 lbs I put on as a result of all my injuries the second half of 2011, to clean up my diet and keep moving towards a more Paleo inspired diet and well and to train mean (but not be so mean) :o).

I am coming to the end of week 1 of the Paleo challenge and I feel pretty good.  I didn’t get enough sleep this week, which is defnitely hindering my performance, but I know that I am going to have to commit and get focused on the sleep for the coming week.

This week also revealed some training changes that I will need to make to be successful.  I am only able to get in 2 WODs a week @ RVC, which means that I need to earmark some times during the week to conquer two additional WODs on my own.  Because I also like the idea of training for endurance, I am starting to look @ SFCF as their trainers are incredibly knowledgeable in Crossfit Endurance training. 

12 Weeks to Change!

My hope is that I can reduce the number of classes I teach and increase my own training over the next 12 weeks.  While the RVC Paleo Challenge is 6 weeks, I am adding another 6 weeks for my own personal challenges and to hit my goals.  I want to be leaner, stronger, faster and have markedly improved endurance for my runs.

Changes/Realizations @ the end of Week One of the Paleo Challenge?

  • my digestion has improved.  I had the worst time transitioning over to the Paleo diet and experimenting with lots of foods.
  • the food diary not only keeps me accountable, but is helping me to determine which foods are good for me/make me feel good & which foods make me feel like crap.
  • I am a little less grumpy…no really, it’s true.  I am sure that more sleep will only help this.
  • that there are days when I don’t sleep enough or drink enough water and my performance and overall mood is greatly affected on those days.  My Tuesday run was slow and sloppy as a result of both of these.
  • how I eat.  I pretty much knew that I was a grazer, but by tracking all of my food/drink intake, I realized that I basically eat about every 2 hours.
  • some of the inflammation is gone and my sinuses are improving.
  • the point and prize system & knowing that I am going on the Fat Truck in 5 weeks is a strong incentive to stay on target.

Because I prep all of my food for an entire week, there wasn’t a lot of variation in my diet this week, but I made sure that I had lots of foods available to me.  I also realized which foods I like most and the times of day in which I enjoy them.

This week I will experiment with a few of the recipes and will post them later in the week.

Off to RVC now – fully fueled and hydrated and ready to go!

~ Amy

Now how about those amazing cookies…the gluten free ones?!?

26 Jan

Wow – the week AGAIN ~ is completely getting away from me and my “To-Do” list is getting longer and longer.  This is my busiest quarter of the year, so things are hectic, I am not getting enough sleep and my goals feel like they are slipping away.

My goal of dropping the 7 lbs I put on from all of my injuries last year is getting harder because I am not sleeping enough or eating well enough and I am certainly smart enough to know that working out alone will never get me there.

My goal of teaching more of the classes that I love and I get excited for is still in the works…though I am going to give myself a little credit here – we are just in January.

In any event, I need to get back to the purpose of this blog post before I get too tired and this ends up a draft for another 2 weeks.

Here are those amazing, gluten free cookies that I believe I have finally perfected and they taste SO yummy!

Coco-Choco-Chia-Almond Cookies!

DRY Ingredients:
1/2 cup coconut flour
1/3 c. almond flour/meal
1/3 c. quinoa flour
1/2 tsp. Celtic sea salt
1/2 tsp. Baking soda

WET Ingredients:
1/3 c. Coconut sugar
3 eggs
1 egg white
1/4 c. Coconut oil (melted)
1/4 grass fed butter
enjoy life chocolate chips
2 tsp vanilla

mix dry ingredients and wet ingredients separately first before blending. I also add 2 heaping Tbl of chia seeds. I bake @ 325 until cooked brown – these take awhile – more like 13 minutes. They are good and packed with fiber from the coconut flour and chia seeds.

Enjoy!!!

What’s for Dinner? What this busy mom does…not always mom approved, but it works!

16 Jan

When I think about when I grew up, my mom stayed at home.  Sure she babysat kids during the day, but she was always there before school and after school.  She was always there to help with homework, she always made dinner…which we all had together and it seems like she always managed to have us bathed and into bed by 7:00(pm) and the house was clean no later.  Oh yes, and we didn’t have money for a gym membership back then – and honestly I am wondering if many people went to gyms back then.  In any event, my mom was up just before 6(am) in her leotard and tights, exercising to Joannie Greggins (remember her, I do as I started doing this with my mom too).  My mom was a tough act to follow, she was sweet, nurturing, loving and one of the most loved people I knew.  She wasn’t June Cleaver, but she was top notch.
Fast forward to 2012 and I am not that kind of mom.  Sometimes I wish I could be, but other times I know that I am wired differently and would not be a good stay at home mom.  How am I completely different?  I work – A LOT – too much – and I commute TOO long (for me, some people are okay with commuting, for me, I don’t like wasting the day getting from one place to the next).  I do my best with meals, homework, play dates, etc.  Our house is not always spotless and the laundry is often only half put away.  I love things to be clean all of the time, but I am not around often enough to get them done.  I was going seriously go nuts, so I had to create a short list of what I needed to have cleaned each week: 
– Kitchen
– Living Room
– Main Bathroom
– All floors mopped
– All laundry washed, folded and put away (this is a lofty goal in our house)
Doesn’t seem too bad right?   It seems like I do the above 4 times over the weekend.  Because time is tight and we have to get two kids from two separate cities in the evening (I will have to share the reasoning for that another day), so all grocery shopping is usually done on Saturdays.  If I can, I try to bring along one of the kids or both of them to give my husband a break because he takes them to karate and has them in the morning while I teach.  You working moms know that when you are carving out time, how important it is to try and balance things out with your husband so neither of you grows resentful.  Honestly – it still happens, each parent feels like they are doing so much more than the other.  I get it – it’s what busy working parents do.  So I am constantly trying to remind myself that no matter how busy I think things are for me, they are often just as busy for my husband.  His strengths are different from mine, but equally important to our family.
What’s for dinner is usually stuff that I toss together from food prepped on the weekends.  I have picky kids, which means there is only a portion of what we eat that the kids will also eat.  I have one kid who will only eat brown rice with black beans and another who hates beans and only eats brown rice with chicken…so brown rice becomes a staple for the meal.  Here are some food preps that I do on Sundays for the week:
(1) Big pot of brown rice, I brown onions and garlic in coconut oil, add rice, turmeric, paprika, 2 Tbsp fresh chopped tomatoes, chili powder & salt/pepper to taste.  I cook in chicken broth.  It is the same as cooking regular rice – 1 cup rice to 2 cups broth.  I cook on low so that the brown rice is tender.
(2) Baked Chicken – marinate the chicken for several hours in the refrigerator with olive oil, minced garlic, salt& pepper.  I take it out of the marinade, brush with melted coconut oil and bake @ 375 until cooked all the way through.  It is really tender.  This adds well to lettuce tacos, chopped in quesadillas for the kids (rice tortillas as we are gluten free), chopped on salad, etc – this is a staple in our house as myself and the kids don’t eat red meat or seafood (don’t ask).
(3) Roasted vegetables – I make these as they pair well with most meals and are also flavorful to add to veggie scrambles.  When not doing the sugar detox, I usually roast beets, sweet potatoes, butternut squash, shallots, broccoli, zucchini, yellow squash, tomatoes and asparagus.  Right now I am just doing shallots, broccoli, zucchini, squash and tomatoes.
(4) Shredded Fresh Vegetables – I used my small food processor to shred vegetables: squash, zucchini, celery, carrots all to add to salad. 
(5) Raw Kale Salad – this is the season for kale and I love raw kale salad.  Here is the dressing that I make: 1 T Sesame Oil, 1/8 C Olive Oil, 1/8 C + 1T Rice Vinegar, 1 T Sesame Seeds, 1 T Raw Honey, fresh cracked pepper and a pinch of Celtic sea salt.  Mix the dressing, pour over and let it sit for about an hour.  The kale salad is the curly green leaves, shredded purple cabbage and shredded carrots.   Sometimes for lunch I take this and add a liberal amount of mixed greens, raw vegetables and chicken to make a big salad that is really filling.
(6) Coconut Almond Chocolate Chip balls/Cookies – So I make these each week and freeze them.  I give some to our neighbor and our kids have them for dessert in the evenings.  Here is the current recipe, which I have been testing for a really long time:  WET Ingredients (mix together): 1/4 C melted grassfed butter, 1/4 C melted coconut oil, 1 regular egg, 2 egg whites, 1 T vanilla, 1/3 C palm sugar.  DRY Ingredients (mix together): 1 C coconut flour, 1/3 C almond meal, 1/4 tsp Celtic sea salt, 1/4 tsp baking soda, 2 T chia seeds.  Mix dry and wet ingredients and then I add 1/2 bag dark chocolate chips (70% or higher).  Coconut flour is crumbly so you need to make small balls with the dough (not too tight).  I don’t make these very big as coconut flour is dense.  Bake @ 375 for about 10 minutes until just brown on the top of the cookies (if you take these out too soon, they will be doughy inside).  This makes about 2 dozen or so cookies and my picky kids love them.
(7) Pre-made Grilled Cheese and Quesadillas – I usually pre-make a few of these and add them to lunches.  My daughter’s school can heat up lunches which is great.  I usually warm my son’s and put it into his thermos to stay warm.  Since we are gluten free, we use rice tortillas and bread.
(8) Cheesy Pasta – this is a staple for our kids.  I use quinoa pasta, one cooked, I add in 1T grass-fed butter & liberal olive oil and mix.  Then I add cheese and cook on low heat.  When my son was little, he used to love the Mac & Cheese from Rigolo in San Francisco and one day I asked the chef how it was made: butter, olive oil & Gruyere cheese – simple, yet super tasty.
(9) Bacon – I put the entire pack on a tray and broil, then chop for later use for salads, romaine lettuce tacos, for my husband to add to chili (he does a mean, spicy turkey chili).  I also save the bacon fat which he uses as it adds a really smokey, flavorful taste to food.
(10) Wash, cut & portion out fruit – I make sure that all fruit is cut and in small containers for easy grab and go for kids lunches.
(11) Turkey or Chicken rolled around Mozzarella Sticks – it’s really hard to get my son to eat enough food during the day, which then often leads to a very unsuccessful 2nd half of the school day.  I try to keep it simple and sometimes he eats, sometimes he doesn’t.  I get presliced Applegate roasted turkey or chicken and wrap it around a mozzarella stick for his lunch.  He will usually eat these and they pack a protein punch. 
(12) Chia Seed French Toast – I bake french toast for the week for the kids and freeze.  We take out slices in the morning, heat and serve with grade B pure maple syrup.  The french toast is just a mix of eggs, milk, vanilla and cinnamon.  I top with ground flax seeds and chia seeds and bake @ 375 – you have to test this out as I don’t watch the clock exactly, but maybe around 12-15 minutes, I turn it over and bake for another 10 minutes.  The kids have this and yogurt in the morning – so we know that they are getting a decent breakfast before they head to school.
For my personal food success, I have to prep all my food for the week and portion size everything so I don’t eat when I am hungry and am pulling together the meals for the kids in the evenings.  So in addition to the above, I do all of the following for just me on the weekend:
(13) Veggie Scramble – Egg yolks are on my food sensitivity, so I only use the whites: Coconut oil to heat and cook chopped zucchini, yellow squash and minced garlic, add a liberal amount of spinach, chopped tomatoes, green chillies, Spanish olives.  Once all are cooked to where the spinach is soft, I add in about 4 egg whites and cook.  I repeat this 5 times (or if you have lots of pans, you can do bigger batches) for morning breakfasts.
(14) Baked Apple, Blueberry Crepe – I tend to love a breakfast sweeter food in the evening, so this I love in the evenings after have the scramble and large salad in the morning.  The crepe mix is simply egg whites, unsweetened almond milk, vanilla, cinnamon and added coconut flour.  The mix isn’t too thick so not a lot of coconut flour.  For the apples, I baked them until soft with added vanilla and cinnamon – best aroma in the house.  I make the crepe and add in the baked apples and about 8 fresh blueberries and fold it over.  This is sweet enough from the apple and blueberries, so you don’t need to add anything else.  BTW – I use coconut oil for cooking.
Hope the above is helpful and while it is a lot of work, it makes the craziness of the weekdays a lot easier.  I usually cut and wash all fruit on Saturday evening during movie night and then do a lot of the cooking early morning Sunday and afternoon post-run (while food is cooking, I do laundry, sweep, clean bathroom – basic mommy multi-tasking). 
~ Amy

Sugar Detox ~ Quick Workouts ~ Cutting Corners

11 Jan

Happy Sunday Everyone!  Happy because I have my Peets coffee in hand.  Happy because half the food prep work for the week is done.  Happy because the bathroom is already clean and all that is left is mopping.  Happy because it is January and the weather is topping the high 60s ~ nothing like a 8 mile run in shorts and a tank in January.

Wow – how sad is it that I started this post on Sunday morning and am trying to finish it at 5(am) on Wednesday morning.

As a busy mom and fitness instructor I have been trying to find ways to carve out time for myself, get in quick workouts when I can and also get through the 21-Day Sugar Detox.   Here are my quick tips for busy moms/parents:

Workouts – keep them short, but really intense – 30 minutes or less works if you really kick your own butt.  These can be all body weight, some weights, whatever you can do.  There are some basic exercises that I like to include in all workouts because being able to do these exercises effectively really helps with every day life chore/activities:
– Squats
– Pushups
– Burpees
– V-Ups

You can download the Tabata Timer onto your computer and do 30/30 or 60/30 or 50/10 depending on your fitness level (first number is working as hard as you can/second number is recovery time).

I post regular workouts on my fitness website @ basefitmarin.blogspot.com – check them out.  Start at a level that works for you and don’t get discouraged.

Cutting Corners – this is basically food prep work.  I wash all vegetables and fruit, I baked and cook in large batched.  I use a food processor the cut vegetables for salads in the evening.  I bake several chicken breasts on Sunday while cleaning, laundry, etc and add these to dinners for everyone.  I make a large batch of brown rice with chicken broth, onion, garlic, salsa added, tumeric, chili powder & paprika – it’s not too spicey for the kids, but flavorful for my husband.  I bake healthy versions of cookies for the kids as snacks for the week.  I pack all lunches the night before while putting dinner together so everything can be grab and go the next day.  I pack all backpacks the night before as well. 

Sugar Detox – check out my fitness blog for recipes and updates as I am trying to post there regularly.  Also, like my Facebook page @ https://www.facebook.com/#!/pages/BASE-Fitness-Marin/120869794663976

Enjoy!

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