Brook Benten

Archive for April, 2011

#47: Tips to fight temptation- and win!

Friday, April 29th, 2011

Does it seem like every time you start trying to steer your diet down a healthier path, a heavyset bully named “Temptation” blocks your way, forcing you turn you back to your old road with your lunch money stolen? I wish I could tell you that there was a way that you could avoid Biff the Temptation Bully altogether, but nope- you can count him coming and picking a fight. Here are a few suggestions of things you can do when he does in order to kick him in the crotch and run ahead on the path set out for you.

1. Don’t buy cookies, cake, ice cream, chocolate, or any other food that you would classify as “hard-to-resist.”
2. Don’t go grocery shopping when you are hungry. You are far more likely to buy tempting foods when you are shopping hungry.
3. Find healthy recipes from cardiopump.com, livestrong.com, eatingwell.com, etc. and list all of the ingredients for the meals and snacks you will prepare for the week. Only buy items at the grocery store that are on that list.
4. Don’t leave food out where you can see it, with the exception of fruit and vegetable bowls. Get rid of the cookie jar or candy bowl. Don’t store chips and crackers out on the kitchen counter.
5. Make smaller portions bigger by spreading them out on plates typically called “salad plates.” Garnish empty space with low-calorie vegetables.
6. Eat meals or snacks every 3-4 hours, and try to include protein and fiber every meal and snack. This will reduce the likelihood of you becoming uncomfortably hungry and overeating later.
7. Ask your friends and family to encourage you on your ambition to eat a healthy diet.
8. Give one or two friends/family members that dine with you often permission to steer you back on course if they notice you splurging. That is a big request to ask of loved ones, so be sure if you ask them to do this that you don’t bite their head off if they speak up. You know who those family members are who may be blunt or insensitive; those, of course, would not be the people to ask.
9. Keep a variety of fresh fruits and veggies readily available.
10. Instead of stocking up on soda, alcohol, and fruit juice, buy bottled water, mineral water, and unsweetened iced tea (black or green). If you prefer these cold, put them in the fridge, towards the front so that they are the first things you see when you open the refrigerator door.

Posted in 101 Legit Ways to Lose Weight | 1 Comment »

My favorite recipes

Thursday, April 28th, 2011

Today marks one month that I have been completely committed to a diet rich in whole grains, vegetables, lean protein, and lots of water. I have tried to steer clear of all refined flour and sugar, altogether. (6-pounds dropped since Mar. 28!) Ordering at restaurants can be a challenge, so by in large, I make homemade meals. I thought you might enjoy trying some of my favorite recipes.
These recipes may be especially helpful for ladies who will soon begin the 8-week New Mom Kettlebody Challenge!

1. BLUEBERRY NUT PROTEIN MUFFINS

Champion Whey Protein powder is my favorite kind of whey protein. Here is a recipe I love to whip up with that.

Blueberry Nut Protein Fiber Muffins
1 c. egg whites
1 scoop Champion Nutrition vanilla whey protein
1/2 c. whole wheat flour
1/3 c. 1% cottage cheese
1/4 c. unsweetened applesauce
a handful of walnuts
1 T. cinnamon
pinch of salt
3 t. baking powder
Fresh blueberries

Lightly butter muffin tin, or use silicone muffin tray so that muffins won’t stick. Preheat oven to 350. In a blender, mix all ingredients, besides blueberries. Stir in blueberries. Pour batter into muffin tin. Bake for approximately 18-minutes. Check frequently. When they are browned on the top and starting to crack, it’s a good indication that they are done.
Spray muffin tin with non-stick spray so that muffins won’t stick to the pan. Preheat oven to 350. In a blender, mix all ingredients, besides blueberries*. Stir in blueberries. Pour batter into muffin tin. Bake for approximately 18-minutes. Check frequently. When they are browned on the top and starting to crack, it’s a good indication that they are done.

*I toss the walnuts in the blender with all of the other ingredients if I’m using walnuts. If I’m using almonds, I stir those in afterward with the blueberries.

Other variations:
Sometimes, instead of blueberries, I substitute Jazz apples. When I do that, I add a little more cinnamon. When I use apples, I omit the nuts.
They are really good with fresh banana slices if you use walnuts. Green bananas are not very sweet; better to use ripe bananas.

2. PROTEIN PANCAKES

Use the exact same recipe listed above, but omit the salt and baking powder. Lightly butter a skillet, and heat to low/medium. You do not want the butter to brown, so don’t let it get too hot. Pour a thin layer of batter. When bubbles start forming, flip with a spatula. Eat while warm. (I especially love this recipe with the bananas/walnuts. The bananas grill in the skillet, which caramelizes them for sweet deliciousness!)

2. DRY CHOPPED SALAD

Since veggies are a very lo-cal way to fill you up, I recommend a DRY (no dressing) salad before meals. I really enjoy chopped salads (chopping all of the veggies into teeny tiny pieces). Here’s one of the salads I eat before dinner almost every day! It reeeeally helps curb my appetite for the meal. Hope you like it, too:
1/4 purple onion, 1/2 beefsteak tomato, 1/4 cucumber, 1/4 red bell pepper, 1/4 green bell pepper, 1/4 c corn (for convenience, I just get it out of a can, drained), about 1/4 small avocado, fresh cilantro (I use about 1/4 c but I really like cilantro), salt, fresh black pepper.
Mix and enjoy!

4. SHRIMP AND CHICKEN ETOUFFEE

¼ cup extra virgin olive oil
1 T butter
½ large onion, chopped
¼ cup celery, chopped
¼ green bell pepper, chopped
1 clove garlic, minced or pressed
2 tsp paprika, Central Market Organic
1 T flour
1-1/2 cups reduced sodium chicken broth
¼ cup fresh cilantro
1 single chicken breast, cooked & shredded
Salt and pepper to taste
1/3 to ½ pound shrimp, peeled and de-veined
Cooked rice
Chopped, green onion tops
Louisiana Hot Sauce

Prepare chicken breast by putting in a large microwave-safe bowl, covering with about 1 c water, sprinkling with Adobo seasoning, and microwaving 6-minutes on each side. Once done, set aside so it can cool before shredding.
In a 14-inch skillet,
heat the olive oil and butter over medium heat. Once it is hot, add the
onion, celery, bell pepper, and garlic. Cook about 5 minutes, turning
down the heat slightly if the vegetables begin to brown. Add the
paprika and flour and stir to incorporate evenly into the mixture. Add half the cilantro. Slowly incorporate the chicken broth while stirring constantly to create a creamy texture. Turn down the heat (higher than simmer but not a rolling boil) and cook another 5 to 10 minutes. Stir in the shredded chicken. Taste – season with salt and pepper, if
desired. Add the shrimp and using a fork, ensure they are immersed to
cook evenly. Cook about 5 minutes (more or less, depending on the
shrimp size and your stove temp) until the shrimp are cooked but still
tender. Add shredded chicken breast. Serve over brown rice. Top with the remaining cilantro and the green
onion tops. Sprinkle on hot sauce to taste.
I, personally, prefer it without the hot sauce or green onions and I like extra cilantro, but to each his own!
Makes 3-4 servings.

5. EPISODES 1, 3, and 5 of BB’S BACK BURNER
If you click on “cooking” at www.cardiopump.com, you will see episodes of BB’s Back Burner, where I guide you step-by-step through healthy and tasty recipes. The shrimp ceviche, vegetarian breakfast casserole, and Cilantro & Lime Tuna have been some of my staple recipes over the past month. Just substitute boneless skinless chicken breasts instead of tuna in the cilantro and lime recipe if you don’t eat tuna. With the vegetarian breakfast casserole, omit the cheese on top to cut fat and calories. I omit the pinch of sugar from the tuna steak recipe, and still love the dish.

6. PEANUT BUTTER/BANANA PROTEIN SHAKE

1 c. water
1 scoop* Champion Nutrition whey protein (chocolate or vanilla) (125kcal per scoop)
1 T. Smart Balance peanut butter (80 kcal)
1/4 medium banana (50 kcal)
3/4 c. ice
BLEND
(305 kcal)
*When I make this for my husband, I use two scoops of whey protein, which adds an addition 125 calories, making this a 430 calorie beverage. If you add the additional scoop, please add another 1/2 c. of water.

7. KASHI CINNAMON HARVEST

So, this one isn’t a recipe… it’s better! A healthy snack that you don’t have to do anything to prepare!!
Finding this cereal was a dream come true. It is my favorite mid-afternoon snack. I don’t put milk on the biscuits; I eat them dry and they are delicious. (When I say “biscuits,” these are mini wheats). There are 28 biscuits in a single serving size, which is a sizable amount of food for just 180 calories! A serving of these fills me up, holds me over, satisfies my desire for something slightly sweet and crunchy, tastes sooooo good, and is loaded with fiber. Kashi also makes this cereal in Island Vanilla flavoring, which is also very tasty.
With only 180 calories, 5 grams of fiber, 6 grams of protein, and only 2 grams of fat (0 saturated) & 9g sugar per serving, Kashi gets two thumbs up on this snack!

8. SEASONED CHICKEN BREASTS

A dietitian friend of mine, Laura CaJacob, recommended the following when I asked her for suggestions of ways to season boneless, skinless chicken breasts without adding a bunch of salt.
Recipe 1:
2 chicken breasts
1/4 cup fresh lemon juice
1 tablespoon of reduced-sodium soy sauce (for salt flavor)
Minced garlic
Ground chili flakes
Fresh or dried rosemary leaves
Oregano
A bit of water

Recipe 2:
1 t. salt
1 t. paprika
1/2 t. onion powder
1/2 t. thyme
1 t. black pepper
1/4 to 1/2 t. cayenne pepper
1/2 t. garlic powder.
(enough for 4# of chicken)

Grill or bake, as desired!

Posted in 8-week Study: New Mom Kettlebody Challenge, Recipes | No Comments »

Sounding off on some recipes

Thursday, April 28th, 2011

Betty, one of the ladies who will be among the “New Mom Kettlebody” participants found some recipes at jillianmichaels.com that she ran by me. I’ll give you my reply first so that you know tweaks that I suggest making, but a lot of this will be tasty and helpful for other participants in the Kettlebody study, as well as for those of you will be silently doing the 8-week curriculum at home along with us!

My response to Betty:
These are looking mmmm, mmmm good, for the most part.

You are going to be hard-pressed to find whole grain waffles with whole wheat flour as the first ingredient. At least that has been my experience… but perhaps in NY, you have better selection. That’s a big deal, though. If at all possible, we want to completely steer clear of refined flour or sugar, altogether.

Nonfat Greek yogurt is awesome. I liked seeing that on there. Read the label to see if it’s made with sheep’s milk or cow’s milk. Sheep’s milk is better- higher calcium and protein content.
However, I recommend that you use this as a treat, instead of a breakfast. I suggest maybe a mid-afternoon treat!

The desserts listed will be good things to add in after the 8-weeks are up. They’ll be ways to add sweets back in without sabotaging all the work you’ve done… but during the “work phase” (8-weeks of Kettlebody challenge), omit desserts altogether.

Ax the tortilla chips. They are high in calories compared to veggies/100% whole grain snacks, but unlike veggies/whole grain snacks, they don’t fill you up. Let’s also put those on the list of acceptable things in moderation after the initial 8-weeks.

Ax the fruit and nut bar. Too much sugar for this initial 8-weeks.

If you make the whole wheat pasta dish, notice that serving size. 2oz is tiny. Please be cognizant not to exceed that. Also, if you make it, be sure that it’s 100% whole wheat pasta.

Besides that, right on!! Go Jillian, and GO BETTY!!!!!!!!

Betty’s message to me:
Brook, what do you think of these recipes? I copied and pasted the ones I like.

Breakfast

Veggie Scramble
Cook 10 cherry tomatoes, 1 cup sliced portobellos in a nonstick pan until soft. Add 1 whole egg, 1 egg white; scramble until cooked. Serve with 1 slice whole-grain toast topped with 1 teaspoon almond butter, 1 tsp raw honey.
324 calories per serving, 16 g fat (3 g saturated), 32 g carbs, 6 g fiber, 19 g protein

Yogurt Parfait
In a bowl, layer 9 ounces nonfat plain Greek yogurt, 2 tablespoons chopped walnuts, 1 cup berries.
357 calories per serving, 16 g fat (4 g saturated), 27 g carbs, 9 g fiber, 29 g protein

Honeyed Waffles
Spread 2 tsp almond butter, 2 tsp raw honey on 2 toasted frozen whole-grain waffles. (Look for whole-wheat flour as the first ingredient.) Top with 1/2 banana, sliced.
362 calories per serving, 15 g fat (3 g saturated), 51 g carbs, 4 g fiber, 9 g protein

Egg and Cheese
Cook 1 egg to your liking in a pan coated with cooking spray. Place egg, 1 slice cheddar on a toasted whole-grain English muffin. Serve with 1/2 apple.
344 calories per serving, 15 g fat (8 g saturated), 37 g carbs, 7 g fiber, 18 g protein

Eat and Run
1 hard-boiled egg; 1 medium banana; 3 tbsp unsalted almonds
323 calories per serving, 19 g fat (3 g saturated), 32 g carbs, 6 g fiber, 13 g protein

Southwestern Slam
Sauté 1/2 cup corn with 1/4 cup canned black beans (rinsed and drained), 1/2 cup chopped red bell pepper, 1/4 cup chopped red onion, 1/4 tsp ground cumin, a pinch of cayenne pepper (optional) in a pan coated with cooking spray until pepper and onion are soft, 5 minutes. Add 1 whole egg, 1 egg white, 2 tsp chopped fresh cilantro; scramble until eggs are cooked, 4 minutes. Serve with 2 cups cubed papaya.
348 calories per serving, 6 g fat (2 g saturated), 60 g carbs, 12 g fiber, 18 g protein

Broiled Grapefruit
Drizzle 1 tsp raw honey over 2 grapefruit halves. Heat under broiler until honey begins to bubble and grapefruit starts to brown, about 5 minutes. Serve with 1 slice whole-wheat toast topped with 1 1/2 tbsp almond butter.
353 calories per serving, 16 g fat (2 g saturated), 50 g carbs, 6 g fiber, 9 g protein

Almond Muffin
Spread 1 1/2 tbsp almond butter on a whole-wheat English muffin. Serve with 1 kiwifruit or 1 orange.
331 calories per serving, 16 g fat (2 g saturated), 43 g carbs, 8 g fiber, 10 g protein

Berry Smooth
Blend 1/2 cup fresh berries, 1/4 cup rolled oats, 1 cup So Delicious coconut milk, 3 tbsp whey protein powder. Add water to thin or ice to thicken.
338 calories, 8 g fat (6 g saturated), 26 g carbs, 6 g fiber, 41 g protein

Breakfast Bowl
1 1/2 cups high-fiber cereal (like All-Bran); 1/2 cup skim milk; 1/2 banana, sliced
349 calories, 5 g fat (1 g saturated), 90 g carbs, 29 g fiber, 19 g protein

Oatmeal
Cook 1/2 cup regular rolled oats (not instant) in 3/4 cup nonfat milk, 1/4 cup water. Top with 1/4 cup blueberries.
386 calories, 5 g fat (1 g saturated), 66 g carbs, 9 g fiber, 19 g protein

Lunch

Black Bean Wrap
Mix 3/4 cup mashed black beans (rinsed and drained) with 2 tbsp reduced-fat shredded cheddar, 2 tsp chopped fresh cilantro, 1/2 tsp ground cumin, a pinch of cayenne pepper (optional). Spread on a 10-inch whole-wheat wrap; roll up. Nuke until heated through, 1 to 2 minutes; top with 2 tbsp salsa. Serve with 1 tangerine.
437 calories, 5 g fat (2 g saturated), 78 g carbs 16 g fiber, 22 g protein

Pie on the Fly
Nuke Amy’s Kitchen Light in Sodium Spinach Single Serve Pizza.
440 calories, 18 g fat (6 g saturated), 54 g carbs, 3 g fiber, 19 g protein

Turkey Burger
Cook a 4-oz turkey burger in a pan coated with cooking spray until done, 8 minutes (turn once). Place on a whole-wheat bun; top with 1/2 tomato, sliced; 1/2 avocado, sliced; lettuce. Serve with 1 cup cubed papaya.
458 calories, 22 g fat (4 g saturated), 44 g carbs, 11 g fiber, 26 g protein

Soup and Sammy
Heat 1 cup low-sodium tomato soup. Spread 1 tsp mustard on 2 slices whole-wheat bread; place 2 oz low-sodium turkey breast, 2 slices tomato, 1 slice cheddar, lettuce between bread.
415 calories, 13 g fat (7 g saturated), 45 g carbs, 7 g fiber, 30 g protein

Homemade Pizza
Top 2 halves of a whole-wheat English muffin each with 1/2 cup chopped tomatoes, 1/4 cup shredded part-skim mozzarella. Broil until cheese melts. Serve with 1 cup grapes, 3 Brazil nuts.
455 calories, 19 g fat (9 g saturated), 52 g carbs, 9 g fiber, 24 g protein

Indian Meatballs
Mix 4 oz ground turkey breast with 1 tsp ground cumin, 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional). Form into 1 1/2-inch balls; bake at 400° until cooked (no pink in center), 20 to 25 minutes. Mix 3 oz nonfat plain Greek yogurt with 1/2 chopped garlic clove, 1 tsp chopped fresh mint for dipping. Serve with a 6 1/2-inch whole-wheat pita, 2 cups spinach, steamed and drizzled with lemon juice.
445 calories, 12 g fat (3 g saturated), 52 g carbs, 8 g fiber, 35 g protein

Chicken and Zucchini Spaghetti
Cook 4 oz sliced boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Sauté 2 cups sliced zucchini in 2 tsp olive oil with 2 cups spinach, 10 halved cherry tomatoes and 1 chopped garlic clove until zucchini is tender, 10 minutes. Toss zucchini mixture with 1 cup cooked whole-wheat spaghetti; top with chicken, 2 tsp chopped fresh basil.
454 calories, 12 g fat (2 g saturated), 54 g carbs, 12 g fiber, 39 g protein

Citrus Salad
Mix 1 1/2 cups cooked barley with 2 cups arugula, 1 orange (peeled and segmented), 2 tsp chopped fresh parsley, 2 tsp olive oil, 2 tsp lemon juice.
448 calories, 13 g fat (2 g saturated), 85 g carbs, 11 g fiber, 8 g protein

Chicken Baked Potato
Bake 1 medium russet potato at 450° until tender, 45 to 60 minutes; cut in half. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray 10 minutes. Top potato halves with chicken, 1 cup steamed broccoli florets, 2 tbsp grated Swiss cheese. Bake until cheese melts, 20 minutes. Serve with a salad: 2 cups mixed greens, 2 tbsp pomegranate seeds, 1 tsp olive oil, 1 tsp lemon juice.
437 calories, 11 g fat (3 g saturated), 51 g carbs, 7 g fiber, 38 g protein

Portable Eats
1 all-natural fruit-and-nut bar (like Kind Fruit & Nut Nut Delight); 6 oz nonfat plain Greek yogurt sweetened with 1 tsp raw honey; 1 mozzarella string cheese
446 calories, 25 g fat (8 g saturated), 28 g carbs, 4 g fiber, 31 g protein

Curried Brown Rice Salad
Mix 1/2 cup frozen peas, 1 chopped tomato, 1 tsp curry powder; microwave until peas are warm, about 1 minute. Combine with 1 1/2 cup cooked brown rice and 2 cups arugula. Drizzle with 2 tsp olive oil; top with 1 tbsp chopped fresh cilantro and 1 tbsp pistachio nuts.
429 calories, 15 g fat (2 g saturated), 64 g carbs, 9 g fiber, 14 protein

Snacks

Trail Mix
Mix 3 halved Brazil nuts with 1/2 cup pomegranate seeds, 1/2 cup high-fiber cereal (like All-Bran).
210 calories, 8 g fat (2 g saturated), 40 g carbs, 13 g fiber, 7 g protein

Chips and Salsa
15 baked tortilla chips, 1/2 cup salsa
196 calories, 2 g fat (0 g saturated), 39 g carbs, 4 g fiber, 6 g protein

Mediterranean Nibbles
Mix 3 oz nonfat plain Greek yogurt with 1/2 tsp ground cumin, 1 tsp chopped fresh mint. Serve with 10 baby carrots, 1 cup cucumber slices, a 4-inch whole-wheat pita.
195 calories, 3 g fat (1 g saturated), 31 g carbs, 6 g fiber, 13 g protein

Sweet Smoothie
Blend 2 tbsp whey protein powder with 1/2 cup frozen raspberries, 1 cup water, 1/2 cup skim milk.
223 calories, 2 g fat (1 g saturated), 24 g carbs, 8 g fiber, 30 g protein

Nutty Nanner
Spread 1 banana (or apple) with 1 tbsp almond butter.
173 calories, 10 g fat (1 g saturated), 23 g carbs, 4 g fiber, 3 g protein

Popcorn Plus
3 cups Newman’s Own Natural Flavor Popcorn, 8 walnut halves
204 calories, 12 g fat (1 g saturated), 21 g carbs, 5 g fiber, 6 g protein

Go Nuts
Enjoy 1 serving of nuts (20 pecans or 6 Brazil nuts) and fruit (such as 1 orange or 3/4 cup fresh mango slices).
190 calories, 14 g fat (1 g saturated), 18 g carbs, 5 g fiber, 3 g protein

Turkey Roll-Up
Top 2 oz low-sodium deli turkey breast with 1/2 avocado, sliced; 4 tsp prepared hummus; roll up.
204 calories, 12 g fat (2 saturated), 10 g carbs, 5 g fiber, 14 g protein

Cheese and Fruit
2 mozzarella string cheese, 1 apple
224 calories, 11 g fat (7 g saturated), 17 g carbs, 3 g fiber, 15 g protein

Figs and Swiss
4 fresh figs, 1 wedge The Laughing Cow Light Creamy Swiss Cheese
183 calories, 2 g fat (1 g saturated), 39 g carbs, 6 g fiber, 4 g protein

Crunch and Munch
A 1-oz bag Original Popchips (Jillian’s go-to snack), 1 orange
182 calories, 4 g fat (0 g saturated), 35 g carbs, 4 g fiber, 2 g protein

Dinner

Savory Stir-fry
Cook 4 oz flank steak strips in 1 tsp olive oil 3 to 4 minutes; transfer to a plate. Sauté 2 cups chopped red cabbage and 1/2 cup chopped carrots in 1 tsp olive oil until tender, 10 minutes. Add vegetables to plate with steak; top with 1 tbsp sesame seeds, 1 tbsp low-sodium soy sauce, 1 tsp sesame oil. Serve with 1 orange.
392 calories, 17 g fat (4 g saturated), 33 g carbs, 8 g fiber, 31 g protein

Two-Bean Chili
Sauté 1/2 cup chopped onion in 1 tsp olive oil until soft, 5 minutes. Stir in 1 cup chopped tomatoes, 1/2 cup canned black beans (rinsed and drained), 1/2 cup canned kidney beans (rinsed and drained), 1/2 cup water, 1 tsp chili powder, 1/2 tsp ground cumin. Simmer, stirring occasionally, 15 minutes. Top with 3 tbsp shredded cheddar, 2 tsp chopped fresh cilantro.
408 calories, 13 g fat (5 g saturated), 52 g carbs, 14 g fiber, 22 g protein

Pasta Marinara
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove and a pinch of crushed red pepper (optional) in 2 tsp olive oil until onion is soft, 5 minutes. Add 2 cups chopped tomato; cook 5 minutes. Pour sauce over 2 oz whole-wheat pasta cooked as directed on package; top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
409 calories, 11 g fat (2 g saturated), 72 g carbs, 9 g fiber, 14 g protein

Breakfast at Night
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove, a pinch of crushed red pepper (optional) in 2 tsp olive oil until soft. Add 2 cups chopped tomato; cook 5 minutes more. Add 2 eggs; cover; cook 5 minutes more. Remove from heat; uncover; let stand 2 to 3 minutes. Top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
370 calories, 19 g fat (4 g saturated), 38 g carbs, 13 g fiber, 19 g protein

Freezer to Fork
Cook 1 Kashi Black Bean Mango frozen entrée as directed on package.
340 calories, 8 g fat (1 g saturated), 58 g carbs, 7 g fiber, 8 g protein

Desserts

Fruity Snack
1 oz dark chocolate; 1 serving of fruit (such as 1 kiwifruit, 1/4 cup pomegranate seeds or 1 orange)
216 calories, 13 g fat (7 g saturated), 24 g carbs, 5 g fiber, 3 g protein

Baked Apple
Place 1 cored apple in a baking dish. Fill hole with 2 tbsp chopped walnuts; drizzle apple with 2 tsp raw honey. Add water to bottom of dish. Bake at 350° for 25 minutes.
212 calories, 10 g fat (1 g saturated), 33 g carbs, 4 g fiber, 3 g protein

Maple Syrup Pear
Place a quartered pear (cored and stemmed) in a nonstick baking dish. Top with 1 tbsp maple syrup, 1 tbsp chopped walnuts, a dash of cinnamon. Bake at 350° until tender, 25 to 30 minutes.
198 calories, 5 g fat (0 g saturated), 40 g carbs, 6 g fiber, 2 g protein

Ice Cream
Enjoy 1/2 cup Purely Decadent Vanilla Bean or Chocolate coconut milk ice cream.
150 calories, 8 g fat (7 g saturated), 19 g carbs, 6 g fiber, 1 g protein

Fun Fondue
Mix 1 tbsp almond butter with 1 tsp raw honey in a bowl; nuke 20 seconds. Serve with 1/2 banana, sliced; 1 apple, sliced.
223 calories, 10 g fat (1 g saturated), 35 g carbs, 4 g fiber, 3 g protein

Chocolate Yogurt
Mix 6 oz nonfat plain Greek yogurt with 2 tsp raw honey, 1 tsp unsweetened cocoa powder.
179 calories, 4 g fat (2 g saturated), 20 g carbs, 0 g fiber, 17 g protein

Minted Melon
Mix 2 cups cantaloupe cubes with 1 tbsp chopped walnuts, 1 tsp raw honey, 1 tsp chopped fresh mint.
176 calories, 5 g fat (1 g saturated), 32 g carbs, 3 g fiber, 4 g protein

Grape Delight
1 cup grapes, 1 mozzarella string cheese
189 calories, 6 g fat (4 g saturated), 28 g carbs, 1 g fiber, 8 g protein

Cream Cheese Dip
Mix 2 oz lowfat cream cheese with 1 tsp raw honey, a shake of cinnamon. Serve with 1 apple, sliced.
207 calories, 10 g fat (6 g saturated), 24 g carbs, 3 g fiber, 6 g protein

Cookies and Milk
9 Nature’s Path Vanilla Animal Cookies, 1 cup So Delicious coconut milk
170 calories, 9 g fat (7 g saturated), 21 g carbs. 0 g fiber, 3 g protein

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#48: Why Yo-Yo Dieting is a DON’T: What happens to fat cells when you gain and lose weight

Wednesday, April 27th, 2011

Repeated cycles of weight loss and weight gain, often referred to as “yo-yo” dieting will make it difficult to achieve a healthy and steady body size. When scientists have imposed yo-yo dieting studies on animals by manipulating their food intake and activity level, they have found that animals require twice the time to lose the same weight during a second period of caloric restriction and one-third the time to regain it. It’s easy to understand why this phenomenon occurs when you understand the science behind body fat. When you gain weight, your fat cells expand. A fat cell is able to grow to about three times its normal size before dividing. There is no limit to the amount of times a fat cell can divide; it is not able to swell greater than about three times its normal size so as long as you continue to gorge excess calories into your mouth, your fat cells will continue to grow in numbers. Once you have new fat cells, they are there for life. The only known way to get rid of the cells is through liposuction. That’s not to say that after you have these additional new fat cells taking residence in your body that you will forever be overweight. Weight loss is not the reduction of fat cells, but rather the shrinkage of them. Like taking water out of a water balloon, that is what happens when you create a caloric deficit (either through diet, exercise, or both). The body fat stored in the cells will be metabolized out of the body. (I am often asked what happens to the weight? Where does it go? Well, it is excreted through sweat, urine, and carbon dioxide that you expire from your breath). Like a water balloon shrinks down to a flat, flimsy piece of empty balloon when you open the hole and pour out the water, same thing happens with your fat cells when you lose weight. However, that balloon is still fully capable of expanding again if you put the opening back on a faucet and fill it up again. Same goes with your fat cells. They are still sitting in your body like limp balloons, ready and able to swell if you allow caloric intake to outnumber caloric expenditure. This gets me back to why yo-yo dieting makes it difficult to keep weight off permanently. The more fat cells you have, the greater potential you have for gaining weight: the cells already exist so all they need is the calories to plump themselves up again. It’s easier to lose weight and keep it off if the number of fat cells in your body is less. So, instead of jumping on the next fad diet to lose weight quick, and setting yourself up for a feast fest that is sure to fill up your fat cells, multiply them, and leave you in an uphill battle when it comes to achieving a healthy physique long-term, take the advice on “101 Legit Ways to Lose Weight” seriously.
1-2 pounds a week is a safe amount of weight loss, and any diet that promises quicker results than that may be setting you up for a series of yo-yo cycles. There is approximately 3,500 calories in 1-pound (0.45 kilograms) of body fat. In order to lose 1-pounds of body fat a week, create a caloric deficit through diet, exercise, or both of 500 calories a day from what you have been averaging. In order to lose 2-pounds of fat a week, create a caloric deficit of 1,000 calories per day. When you consider the effort that it takes just to lose 1-2 pounds per week healthily (500-1,000 calories a day!) you will understand why diets that promise greater results than that are getting your hopes high for results that are nothing more than a little fat loss and a lot of water loss. Moreover, these gimmicky quick weight-loss diets may be setting you up for years of fighting the same fight over and over and over again- each time a more brutal battle than the one before. Take time; lose weight the healthy way; and rejoice that you truly can keep it off for life!

Posted in 101 Legit Ways to Lose Weight | 6 Comments »

Ready for the challenge!

Monday, April 25th, 2011

Thanks to all who applied for the New Mom Kettlebody Challenge! Just how much can the “Kettlebody by Brook” DVD set change physical physique in two months? We’ll soon find out! Congratulations to the 8 women selected to participate in this study, with complimentary equipment provided by gofit.net: Erin, Erica, Betty, Aimee, Misty, Nicole, Tracy, and Lynsey! These ladies range in ages from 22 to 39. Each has had a baby within the past year. Some have significant amounts of “baby weight” that they would like to shed, and others have lost most of the weight, but also lost their muscle tone- they want it back! Beginning May 2, we will follow these women as they take on a vigorous 6 day a week, 30-minute/day, 8 week challenge. This program is intended to render a significant decrease in body fat and gain strength & muscle tone. They will be doing a Kettlebody by Brook workout Mondays through Saturdays and resting on Sundays. Feel free to privately take the challenge along with them- all you need is a kettlebell, mat, Kettlebody by Brook DVD set, and determined attitude! Like any body-changing program, nutritional guidelines have been recommended for best results. Here are some of the guidelines the ladies have been given.

THE EQUIPMENT
A GoFit kettlebell, yogaletics mat, and Kettlebody by Brook DVD set.

TRACKING
Please have someone take a picture of you before starting the New Mom Kettlebody Challenge. It does not need to be in a bikini or sport bra; shorts and a tee are totally fine! When 8-weeks is up, it will be nice to be able to reflect back to where you started in order to see the changes. If the time comes and you are not comfortable with your pictures being published, they won’t be! Please weigh yourself prior to starting the program. Ideally, weight should be done first thing in the morning, without clothes, before you eat anything. (This sounds like too much info, but many people have a bowel movement in the mornings. Weigh after your bowel movement, if you wake up with that urge).

During this 8-week program, please weigh in every Sunday morning, and do so on the same scale. If you do not currently own a scale, please purchase one within the next week. Digital is best. Please do not worry about getting a scale that measures body fat- bathroom scales use a means of body fat measurement called bioelectrical impedance and it is the least accurate way to measure body fat. (You can weigh in more regularly than once a week, if you choose, but please be sure to document it every Sun morn).

Using a measuring tape, please measure the circumference around your waist (the smallest part of the waist, feel for that point right below your ribcage) and your hips (the largest part of your hips, which means circling the tape right through the middle of your butt). Document your circumference in inches. This will only be done before starting the program and at the end of 8-weeks.

THE PLAN
You will begin the program on Monday, May 2.
For eight weeks, you will follow this series: Cardio Kettlebell on Mondays, Yogaburn on Tuesdays, Bell Body Sculpt on Wednesdays, then that same sequence for Thursdays, Fridays, and Saturdays. Always take Sundays as rest and recovery. You will need the rest day in order to continue working hard all of the other days!
The Kettlebody by Brook program is not easy, but you can do it, and it will render results. You have committed to 30-minutes a day for 8-weeks. Don’t let a day sneak by without getting in your assigned workout for the day.

NUTRITION
A few of you have lost all of your baby weight and are using the program to regain muscle definition that you lost during pregnancy. Others of you have several pounds to lose. Please be aware that nutrition is MORE important than fitness when it comes to shedding pounds. The Kettlebody by Brook set will work to facilitate body fat loss, but only if combined with a diet where you are consuming less calories than you are expending. Those of you who aspire to shed pounds with this program are strongly encouraged to commit to these things for the next 8-weeks:

-Drinks:
LOTS of: water, sparkling (mineral) water, unsweetened tea (green preferable over black, but either is fine), MODERATE AMOUNTS of: 100% fruit juice- no sugar added (preferably grapefruit juice), 1% or skim milk, VERY MODERATE AMOUNTS of: coffee
If you drink diet soda, try to restrict it to 1 a day and use it as a treat. Please try to refrain from alcohol completely; empty calories are no good for someone trying to drop weight.

-Sweets:
Zilch. It’s only 8-weeks. Stock up on real fruit. If necessary, sugar-free jello is okay. Sugar-free gum is fine. Try to avoid refined sugar completely.

-Vegetables:
Stock up on them as if they are going out of style. Lots of different colors. Lots of variety. Steam them, eat them raw, eat them with hummus, put them in egg white omelets, blend them with a little fruit for fruit and veggie shakes, chop them together for dry salads (avoid dressing altogether. Add a dash of salt and fresh black pepper for a yummy salad. A tiny drizzle of extra virgin olive oil is okay). Veggies are your triple threat against hunger while losing weight! Keep lots of them around. (Fresh veggies are definitely best; frozen veggies are okay; canned veggies are not so good).

-Fiber:
Buy 100% whole grain products. Read labels; the product may be called “wheat bread,” but the top ingredient may be enriched flour, and the second or third may be whole wheat flour. Keep that on the shelf. If the product reads “100% whole wheat,” the top ingredient should be whole wheat flour and there should not be any enriched flour in the mix.
Whole grains that cook well include: quinoa, kasha, wheat berries, amaranth, brown rice, corn, oats, barley, and wild rice

-Timing of Meals:
Try not to eat anything within the 3-hour window before bedtime. I know this is difficult, and the evening hours are when it’s tempting to graze. Since you have babies that are still up 1-3 times during the night for feedings, I understand that this is all the more difficult. It will absolutely help to get the weight off. Commit to the 3-hour no food before bed window. It’s fine to drink water or tea during this time, just try not to eat. When I say “try,” read “don’t do it.”

-Log it:
Keep a journal of everything you eat and the portion size. Be honest with portion sizes. Be as specific as possible… for instance, logging that you ate chicken doesn’t mean anything. Conversely, logging that you at 4-oz broiled chicken breast with 1/4 lemon wedge juice, 1 teaspoon black pepper, 1 teaspoon paprika, 1/8 teaspoon salt, and 1 Tablespoon olive oil is more like it! Include every single thing that goes into your mouth- even gum! You may find it helpful to log your journal in a phone ap, such as Lose It or Livestrong, so that you can see record of your daily caloric intake.

-Protein:
Be sure you are getting lean protein with all meals. Avoid fatty meats. Get your protein from lean sources, such as chicken and fish (baked, steamed, grilled, broiled- no fattening or super salty seasonings!) Tofu, soy products, or whites of eggs are great protein options, too!
I recommend getting some protein after each of your Kettlebody by Brook workouts. Here are some of my personal favorite protein recipes. I typically use the protein pancake recipe for my breakfasts and the Elvis protein shakes for my post-workout drink. You don’t have to use these recipes, but I’m sharing just in case you want some protein options that I recommend for taste and ideal calorie and nutrient content.
Elvis Protein Shake
1 c. water
1 scoop* Champion Nutrition whey protein (chocolate or vanilla) (125kcal per scoop)
1 T. Smart Balance peanut butter (80 kcal)
1/4 medium banana (50 kcal)
3/4 c. ice
BLEND
(305 kcal)

Cinnamon Apple Protein Pancake
3/4 c. egg whites
1 scoop Champion Nutrition whey protein (vanilla)
1/4 c. whole wheat flour
1/3 c. 1% cottage cheese
1/4 c. applesauce, unsweetened
cinnamon to taste
pinch of salt
1/4 c. Old Fashioned oats
1/4 medium San Rose apple, finely chopped (or your preferred type of apple)

BLEND first 7 ingredients
STIR in oats and apple pieces
COOK in medium skillet (non-stick or lightly buttered) over medium heat until bubbles start forming, then flip.
EAT while still warm!

Sometimes, I substitue 1/2 banana instead of the apple, and toss in a few walnut pieces. It’s nice to mix it up… sometimes cinnamon apple pancakes; sometimes banana nut!
Not all protein powder is created equal. I like the taste of Champion Nutrition whey protein in vanilla, and unlike a lot of whey protein powders, it doesn’t give me gas or bloat me up- good advice, guys!
I get sick of foods pretty quickly, but have really enjoyed this shake and pancake recipe now daily for over a month. Hope you enjoy them as much as I do!

You have a week to stock up your pantry with grains, veggies, water, protein, etc, and maybe stock out (THROW AWAY or give away) cookies, candy, beer, wine, and other items that serve little or no nutritional purpose and may be stumbling blocks for you.

Will any of you at home be unofficially participating along with us? If you let me know by emailing brook@cardiopump.com, I will email you some additional lo-fat, lo-cal, hi-protein, nutritious, delicious recipes!

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#49: Do Body Wraps Work for Removing Toxins, Weight Loss, & Cellulite Reduction?

Friday, April 22nd, 2011

A popular “get thin quick” gimmick among spas and self-proclaimed weight-loss centers these days is body wraps. For example, wrapyourselfslim.com says if you just lube yourself with their herbal fat cell and toxin-pulling clay then wrap yourself with their elasticized cotton bandages, you can lose 5-25 inches from your body in 37-minutes. But wait, there’s more. They also pitch that with this product, you can eliminate cellulite and reduce the appearance of varicose veins and stretch marks.
Folks, if losing weight was this simple, wouldn’t the whole country be thin? If a magic clay, seaweed, or plant-extract potion could pull fat out of fat cells, why would anyone undergo the invasive procedure of liposuction. If 5-25 inches could be lost from wrapping your body up like a cocoon, would the greatest minds in science still be telling you that the only way to lose weight effectively is through diet and exercise? These companies pry on your vulnerability. The body wrap business wants you to believe that you can shed inches and fat instantly, and they know that you desperately want to hear that that is possible. Here’s the truth behind toxin removal, weight loss, and cellulite reduction in regards to body wraps.
“There has never been any real scientific evidence that body wraps pull out toxins or purify your body in any way,” says Elizabeth Tanzi, MD, a clinical instructor at John Hopkins University School of Medicine.
As for the “slimming” claim, the truth of the matter is that any inches lost will be temporary. There may be an appearance of tightness immediately after the wrap is removed, but it will return within a day or two. The scale may drop slightly, but it’s not fat loss. You will have lost water and electrolytes. It is, and only ever can be, a temporary phenomenon.
Now, to address the cellulite issue. A body wrap will not remove cellulite. Put simply, what we call “cellulite” is fat cells that are close to the skin’s surface. As women get older, most all will develop visible cellulite. The skin gets thinner with age, and the appearance of cellulite is more difficult to mask than it was when the skin was thicker and tighter during youth. Approximately 85% of post-pubertal women have a form of cellulite (Avram, 2004; Rawlings, 2006); typically on the thighs, buttocks, and sometimes lower abdomen and upper parts of the arms of otherwise healthy women. With body wrap treatment, Susie Ellis, president of SpaFinder, Inc., says that even the best cellulite wrap will not take away cellulite; it does not suck out fat. Dr. Len Kravitz, professor and exercise physiologist at University of New Mexico, says that wraps may have temporary effect in reducing the amount of ‘dimpling’ appearance, but the effects offer only short-term, minor skin changes, probably more related to the temporary removal of excess fluid. Kravitz says that “laser-therapy seems to be the single frontier treatment in cellulite treatment. Up to this point, no other treatment has been promising at permanently reducing visible cellulite.” Wraps will not remove cellulite.

Many spas advertise body wraps for what they are: a luxurious way to moisturize the skin. Often, a wrap is administered in a dark room with candles and low lighting, soft music, and the gentle touch of a spa professional. If your skin is dry and/or your stress level is high, a body wrap may be just what you need to alleviate those nuisances. However, if toxin removal is at the forefront of your concerns, see post #51 regarding a safe way to cleanse. If weight loss is your goal, eat less and move more. If cellulite reduction is your pursuit, apparently laser therapy may be the way to turn… or, shrug off and know that 85% of the adult female population has cellulite, too!

Avram, M. (2004). Cellulite: a review of its physiology and treatment. Journal of Cosmetic and Laser Therapy, 6, 181-185.
Rawlings, A. (2006). Cellulite and its treatment. International Journal of Cosmetic Science, 28, 175-190.
Kravitz, L. Cellulite: A Review of its Anatomy, Physiology, and Treatment, www.drlenkravitz.com
Doheny, K. Body Wraps: What to Expect, www.webmd.com

Posted in 101 Legit Ways to Lose Weight | 1 Comment »

#50: Boozers aren’t Losers

Wednesday, April 20th, 2011

Most of you know the calorie content in alcoholic beverages. A light beer (12oz) or glass of wine (5oz) is about 100 calories; a 4-oz margarita contains 140, but the average margarita glass holds 12oz (420 calories); a wine cooler (12oz) contains 180 calories; a regular beer (12oz) contains 150 calories. Alcohol and weight management is a little more complicated than just the math game of counting calories in your drinks.

The body does not process alcohol the same way that it burns fat. When alcohol is consumed, it passes from the stomach to the liver. Enzymes in the liver convert alcohol to acetaldehyde, which is then converted to acetate, and acetate is eventually broken down to carbon dioxide and water. Unlike alcohol, when you consume calories from food, glucose has to be complexly and sequentially metabolized through the Kreb’s cycle, and that is what gives you energy and it’s how fat metabolism works. Calories from alcohol do not fill you up, but rather act like tissue paper into a fire. That is why they are called “empty” calories. There are 7 calories per gram of alcohol, which is almost as high as the calories in a gram of fat (9).

Moreover, alcohol is like a fly swatter on your B-complex vitamins. It depletes them. You need B vitamins for protein synthesis, as well as mental and emotional well-being. Other vitamins that can be deficient due to excessive alcohol consumption include Vitamin C, Magnesium, Calcium, Zinc, Iron, Manganese, Potassium, and Chromium.

Going back to the calories in alcohol, it is noteworthy to add that most people eat more while they are drinking. It’s no secret that wine is better with cheese and beer is better with pretzels. One study showed a 20% increase in calories consumed at a meal when alcohol was consumed before the meal. There was a total caloric intake increase of 33% when the calories from alcohol were added. The additional calories can obviously contribute to weight gain.

If weight loss is your goal, I do not recommend consuming alcohol. Some will argue with me that there are health benefits to a glass of red wine, such as improvements in cardiovascular health, resveratrol (an antioxident), and reduction in LDL cholesterol. I don’t disagree. However, the empty calories in the glass and propensity to eat while drinking (or eat more than you would if you weren’t drinking) are not good for someone looking to tip the scale downward. If weight loss is your goal, I recommend passing on the booze, altogether. The health benefits found in red wine can be pursued in other areas: jogging, kettlebell, eliptical, biking, or power walking for improvements in cardio health; red grapes for antioxidents (resveratrol comes from the skin of red grapes, not alcohol); and weight training for reduction in lousy (LDL) cholesterol.

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#51: Procedures for testing your fitness level

Friday, April 15th, 2011

Maximal fitness tests are a great way to gauge your physical fitness improvements over time. Bring on the fitness tests!

Max fitness tests are not to be administered weekly or even monthly. It is recommended to perform a cardiorespiratory fitness test and muscular endurance test once every 8-12 weeks. The suggested proctocals are ACSM testing procedures that are simple enough that you can perform them with limited resources. The down side to the cardiorespiratory test suggested is that it may not be suitable for sedentary populations. This maximal test is not recommended for individuals at increased risk for cardiovascular or musculoskeletal complications. There are plenty of other ways to measure VO2 max, and another procedure may be more appropriate for sedentary individuals or for individuals with predesposition to the risks listed above. Neither your heart rate nor blood pressure will be monitored, so please check with your physician before performing a max VO2 (cardiorespiratory) test.

VO2 Max Test
Simply put, VO2 max tests measure the condition of your heart and lungs. It is the milileters of oxygen uptaken per kilogram of body weight (2.2 pounds in 1 kg) per minute. The simple spreadsheet attached does the math for you to find your VO2 from a 1.5 mile maximal run. The formula used to find this VO2 max from that 1.5 mile run is 3.5 + 483/time in minutes. The good news is that you do not have to do the math. The simple spreadsheet attached allows you to enter your time (in minutes and seconds), then it will reveal your VO2 Max as well as the percentile that ranks you in. (For instance, if you are in the 90th percentile, your performance ranks you higher than 90% of people your age).
PROCEDURES:
Use a stopwatch and find precisely a 1.5 mile distance to run (a track is recommended). As soon as you begin, run at your all out fastest pace, and maintain that for the entire distance. Stop the watch when you complete 1.5 miles and keep a record of that time. Enter that time in the attached spreadsheet for your normative VO2 max value!
RESULTS SPREADSHEET
VO2 testing_1.5mileMAX

PUSH-UP TEST:
A push-up test measures the muscular endurance of your upper body muscles. The attached spreadsheet will reveal your results as Excellent, Very Good, Good, Fair, or Needs Improvement.

PROCEDURES:
Male subjects should begin in the standard push-up position (hands and toes grounded, knees lifted). Female subjects should begin in the modified push-up position (hands and knees grounded, lower leg in contact with the mat, back straight in a “modified plank”). Both genders should place hands slightly wider than the shoulders, and begin the test in the DOWN position (where you will push up when the test begins).
For both men and women, your back must be straight and the arms must be straight at the top of the push-up.
The MAXIMAL NUMBER of push-ups performed consecuatively without rest is the score.
When you strain forcibly or are not able to maintain proper technique within two repetitions, the test is stopped.
RESULTS SPREADSHEET
Fitness Categories for push-ups & curl-ups

CURL-UP TEST
A curl-up test measures the muscular endurance of your abdominal muscles. The attached spreadsheet will reveal your results as Excellent, Very Good, Good, Fair, or Needs Improvement.
PROCEDURES:
To perform a curl-up, you should crunch from lying on the ground to curling up 10 cm forward. A close approximation to that distance would be to take a standard 8.5×11 sheet of paper (basic computer paper), and fold it in half (landscape orientation). Tape that folded paper down to a mat. Lie down on the mat and line your middle finger up with the top of the paper. You will be crunching to the bottom of that paper.
A metronome is needed for this test, because the rhythm needs to be exactly 50 beats per minute. If you do not have a metronome, you can listen for a song that has a beat of 50 beats per minute (if you are rhythmically inclined), and you would crunch with the beat of that song. Each time you hear a tick on the metronome, you will crunch up then when it ticks again, lower down. The test is performed for 1-minute (60-seconds). If the metronome was set correctly and counting is correct, 25 crunches should be the highest possible score. For the entire minute, you must stay on beat with the metronome, without pausing. A pause would mean that your score has been met and the test should be stopped.
RESULTS SPREADSHEET
Fitness Categories for push-ups & curl-ups

See enclosed results spreadsheets to measure your fitness scores from these maximal tests. Again, be sure to allow at least 8-weeks to pass before performing these tests again.

Have fun and enjoy the journey. The tests described above will give objective data to measure your progress. Relish the unmeasurable things, too: improvements in your happiness, energy, and positivity. I hope you look back many months down the line and are filled with pride and joy for the fitness adventure you undertook, and the improvements you tracked every 8-12 weeks along the way in your max fitness tests.

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#52: To cleanse or not to cleanse

Monday, April 4th, 2011

I don’t say “never” about a whole lot of things, but when it comes to non-food, or nasty bowel-bombing combinations of food, pills, powders, or potions to “cleanse,” I can place my right hand on a Bible and left hand to the Lord that I will never do such a thing. However, I do believe in eliminating junk food completely and significantly raising dietary fiber through non-starchy vegetables, some fruits, and whole grains. This, in essence, is a “cleanse,” but it’s the good old-fashioned way! It’s a good idea to stick to the strict omission of processed food, sweets, and alcohol for at least 21-days. (Since this is a healthy lifestyle, and you can go longer, go for it! But try to commit to 21 consecutive days without a misstep. That doesn’t sound long, but 21 days without any chips, fast food, dessert, beer/wine/liquor, white bread, or crackers? It’s not that easy). Expect your grocery bill to be higher, as fresh produce is typically not cheap. See the “Dirty Dozen” post in 101 Legit Ways to Lose Weight to know some of the fruits and veggies that you should consider buying organic. Shrimp, tilapia, and cod are great fish choices. Boneless, skinless chicken breast is another nice protein choice, but cooking method should be baked, boiled, or broiled, and seasoned with fresh herbs. Minimize salt, and when oil is needed, select olive oil, but use sparingly. Drink water like it’s going out of style. Get sufficient sleep, which, for most adults is 7-9 hours. Log everything you eat so that you have a record for the future. Do not eat anything within 3-hours of bedtime- get used to going to bed a little hungry. Mark your calendar for 21 days and check in with yourself along the way. If 21 days feel good, go for 22, then 23… this is a healthy way of eating that your body will continue to benefit from the longer that you commit to it. The initial 21 days are strict, though, which makes going out to dinner challenging (it’s all the more difficult if your 21-days fall over a vacation, like mine just did. I packed Evian, Topo Chico, bananas, walnuts, celery & peanut butter, carrots & hummus, homemade protein fiber muffins, then found a local Subway sandwich shop and frequented there for meals… not exactly convenient when everyone else is drinking umbrella drinks at the pool and dining at fancy restaurants, but I got by and so can you). The first day will probably be relatively easy, as you are headstrong and happy about this 21-day challenge. The second day will carry some of that positive energy. By day 3, you will probably find that you miss certain foods. The remainder of week 1 will be difficult and you will want to slip. It will feel like temptations are coming at you in every direction. Stay 100% on the straight and narrow. By day 7, celebrate your 1/3 victory! Week 2 should be a little bit easier since you’ve gotten into the swing of things. Week 3 is typically the easiest to adhere to, since you have already come so far. Try to take these 21 days very seriously, and know that your mind will trick you. Prepare for your mind to tell you “just one glass of wine; I just want ONE glass,” or “one Hershey’s kiss. That can’t be that bad. Just a little kiss.” As soon as you indulge, the mind will start singing a new song to you: “Weakling! You are so weak. I knew you couldn’t stick to it. You failed.” It is very hard to get back on track again after that, because, psychologically, you will have taken a hit that’s hard to recover from. Trust that I know what I’m talking about there. Prepare for moments of temptation and plan for what you will do when they come. This 21-day hi-fiber, whole food, fruit/veggie/whole grain way of eating should help to get your body feeling lighter; your bathroom episodes should be regular; and you should experience a noticeable increase in energy. This is a safe way to “cleanse.”

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