Carbs are back

It's week six which means my class will be learning how to introduce carbohydrates back into our diet. I really thought I would be much more excited than I am considering that was my primary food intake, but having gone several weeks without carbs I have not missed them much as more time goes on.

Weighing In.

The scale does not define you, but it is a great way to verify success with concrete results.

Cauliflower Breadsticks...YUM!

I am sure reading the title of this post did not have you jumping for joy, and probably killed any kind of hunger vibe you may have been having. However, you need to give this recipe a chance because I am telling you....it is DELICIOUS!

Click here for recipe!

Not only is this delicious, but also contains greater nutritional value versus white flour, additives, fats, and extra garbage that your body does not need. Although some yummy cheesy bread from Dominoes would be preferred, you can have your cake and eat it  too with this cauliflower recipe. 

Don't get me wrong, you can have Dominoes every now and then just to satisfy, but use it as a reward for continuous healthy eating over an extended period of time. This recipe was exactly what I needed when I was finally allowed to re-introduce dairy back into my diet. I love cheese, and although I could not suffocate the cauliflower with the amount of cheese I would have like to- it was still enough for me to kill the craving and feel satisfied! 

I am still in the middle of weeks 1-5, so my diet is pretty steady fright now, but just another week or so and I can re-introduce carbohydrates!

I am beginning to finally notice some physical success in my appearance which continues to motivate me...week 5 weigh in is around the corner....BRING IT ON!

Body Pump

As part of my program, my class meets once a week for two hours. Each time we meet we spend an hour in class learning about the upcoming week, benefits of healthy living, and hold group discussions about our successes and failures. The second hour of our class is spent doing one hour of exercise. My class is held at our local fitness center/country club (Hampshire Hills Sports & Fitness). The country club as many great features other than exercise, but my class utilizes the fitness equipment and tools primarily. One great fitness tool is the fitness classes. 

During our last hour of class we are introduced to some form of fitness whether it be: machines, weights, resistance bands, fitness classes, stationary bikes for cycling, exercise balls, etc- my favorite is when we are introduced to the fitness classes. I really enjoy the 'Body Pump' class which is a one hour class using free weights to some form of choreography with music and we follow the instructor. During our introduction we are shown how to set up our equipment for the class and then we are given a slower paced preview of what to expect. Typically after our class finishes, my instructors goal is to introduce us to something we enjoy so we are encourage to work out 

Well.....I went to body pump and my muscles ached for a week!! Here is a little preview of what a body pump class is like...keep in mind it is non-stop weight lifting for an hour!!

After my muscles accepted the pain, I actually felt pretty good and went back for a second class. The second time around was a bit easier. This is now one of my favorite fitness classes that we have been introduced to and I now try to go at least once a week and sometimes I go twice a week. If you are anything like me- working out in the gym at the standard machines does not exactly motivate me. Taking fitness classes is a fun way to exercise and the environment is very welcoming, fun, and motivation. I would strongly recommend this class I have really learned to love it and no longer dread the gym! 

Success!

I made it through detox week and I am now 8.5 lbs lighter! The success I had this week was more than enough to keep me going. I am feeling like a rock star and more motivated than ever. Towards the end of detox week I was ready to quit, but now having seen the results of what my commitment can achieve I have the will power to keep going. 

In class this week we were given a whole list of foods we can now eat. The list consists of: veggies, fruits, fats, 1 serving of dairy, 1 serving of nuts, 3 oz of protein three times a day, and legumes. I am really looking forward to a having a salad with chicken which is the weirdest thing for me to look forward to because never in my life have I looked forward to veggies. Our new list of foods seems to be the greatest reward and yet I still can not consume carbohydrates. I suppose this is not the worst thing because after detox and now adding in more foods....I do not even miss them. 

Our new menu is something I must learn to love primarily because there are no upcoming changes to our food list for the next four weeks during week 6. Now that we are finally able to eat more we are also able to start working out. We are expected to continue our small strength exercises that we did during detox week; however, now we do it morning and night. My instructor also recommends that we get 30 minutes of cardio three times a week at the minimum, and she would like us to attend a fitness class that is offered at the country club where our class meets each Monday. 

Trying to stay motivated!

........but I hate working out

                                                        

DETOX!!

What exactly is detox week all about? Detox is a way to nourish your body with the right nutrients in order to maintain healthy eating habits. In this weeks class we looked at our food logs and discussed how we are all torturing our bodies with chemically enhanced foods, preservatives, and as my instructor puts it...'CRAP'! The idea behind detox is to rid our bodies of all these toxins that are added onto the foods we purchase and eat whole/natural foods that are primarily plant based. This meant that 90% of the foods I consume were about to be taken away from me. The general detox menu looks like this:

VEGGIES! VEGGIES!.......and more VEGGIES!

With our wonderful selection of veggies we were also able to have three servings of fruit, and one serving of protein in the morning. It was recommended that the fruit be low glycemic which eliminated all my favorites, and the protein consisted of three egg whites or 6 oz of plain Greek yogurt and that tastes like sour cream- not exactly my favorite breakfast. Among these fantastic options we were allowed natural herbs and salt that contain no sodium, and we could use olive oil for cooking. All we were allowed to drink was water with lemon and we had to drink a lot of it. 

Hopefully I have expressed my enthusiasm about detox week. The first day I was actually excited to get started, but then....the headaches came. My instructor warned us about this and I was convinced it would not happen to me but when the headaches hit they hit hard! By day two I was ready to eat my arm off because I was so hungry. I emailed my instructor and complained about my struggles. Of course he response was more than reassuring and motivated me to continue. By day four it was getting easier and I found myself feeling more energetic and I did not miss my old diet much. 

During detox week we were advised not to work out because we were not consuming enough calories to balance our bodies enough during physical activity. However, each night she said a light work out would be okay and advised us to do 20 push-ups, 20 crunches, and 25 squats. Although it was only light strength training exercises it was rewarding to see that by the end of the week I was able to complete the small work out with no struggle.  

Other than our challenge to make it through detox week, our homework was also to find our favorite detox recipe and bring it in to share with the class. My favorite recipe was spaghetti squash with crushed tomatoes and fresh basil. 

Recipe:

 

• 1 spaghetti squash                                          
• 1 can of organic/low sodium 
• Fresh or dry basil
• Sea salt and pepper 

Preheat oven to 400 degrees. Cut squash in half and remove seeds. Coat a backing pan in olive oil and brush the inside of the squash with the olive oil as well. Place squash face down on pan and cook in oven for about 30 min. In a sauce pan heat crushed tomatoes. Add basil, sea salt, and pepper for taste. When squash is done scrape the squash with a fork to loosen the meat of the squash and add crushed tomatoes. Eat and enjoy! 

                       

Let's get started!

In the beginning of August I applied to be a participant in the American Heart Association's program known as the "90 Day Commit to Get Fit Challenge". This program is sponsored by the Better You Foundation that has teamed up with the American Heart Association. The program is a 13 week challenge to discover a better you and commit to get fit. Through this program we will learn how to make life style changes that will follow us for the rest of our lives in hopes to better our physical and mental health.

Check this article out!

Before the first week of class started,all participants had to do a physical assessment.This included: weighing in, blood work, flexibility, body measurements, push-ups, sit-ups, crunches, and a cardio test. I was scared to see my results because I knew I was not physically up to par with where I should be. When I received my results I was glad to see that I was not dying, but I also learned that I needed to commit to this program to benefit myself and work towards healthier results.

During our first class we went over our individual physical assessments and learned what all the numbers meant. We also went over the program and reviewed what it had to offer us along with the high success rates it has had in prior trials.During this class I expected to be given a meal plan and get started. However, instead my instructor advised us to eat normal this week and keep a food log. The goal for this assignment is that the food log will keep us conscious of what we are eating and it often times allows us to make healthier choices. This was great news because now we had one last week of freedom before next week....DETOX!

Wish me luck!