Managing temptation

So, if you are like me...you have cravings, a bit of a sweet tooth, a bit of a crunch craving and general cravings overall. Well, as I am into day 2 of my 10 day clean eating challenge I was feeling pretty good. Then out came all the cakes from the Duncan Hines cutting (my company makes Duncan and often does testing) , and the extra lunches left from the lunch meetings , sandwiches, chips, deserts, soda. So much for feeling good. Now, i turn my mode into will power. Can i make it through this day without "dabbling".

Normally, i am a big believer in everything in moderation and dont deprive yourself. However, when you are really trying to reach a goal and your in a challenge

thats not that long. STICK WITH IT. That food is only on your lips a few moments but the guilt will last the rest of the day. At least for me it would. 

So, i am snacking on my fruit and veggies and staying at my desk. FOCUSED.

For the rest of you that aren't doing a crazy challenge heres some tips to stay on track without depriving yourself!

TAKE A WALK

I did this today. Get away from it. Refocus and decide if thats what you really want.

HAVE A BIG GLASS OF WATER

Many times we are dehydrated, not hungry. Try this first... Then have something healthy. Still want that snack? Think about it

SAMPLE AND SAVOR
Ever heard of the 3 bite rule? The 1st bite of something has the most flavor and delights your taste buds. The 2nd bite has less flavor than the 1st. The 3rd bite has even less flavor than the 2nd. If you have more bites, the flavor will be minimal and the same level of enjoyment just isn’t really there anymore. You're just eating to be eating beyond that. So, take a very small amount of the dishes that interest you the most. Eat slowly. Savor them!

Rejection

One of my bigger flaws is that I try to be a people pleaser to a fault. Some might say this is good but really, its not. My whole life I compromised what I wanted, or how I do things to please others. If I thought someone was mad at me or rejected me I would worry endlessly and desperately try to make it better.

As a teen this effected my clothing choices, the people I spent time with, my grades. As I got older, it effected where I went, what I would eat or not eat, my self worth and confidence.

This has gotten better as I have gotten older. Even more so after the last few years. I have recognized that my opinions do matter and my feelings do matter and I am worth just as much as anyone else

. I invest in myself alot more now than ever. But sadly, that little girl is still in there. Wanting to be sure everyone around me is happy, getting the support they need and know how important they are.

Today I faced rejection from someone I thought I was supporting well. Initially I tried jumping through hoops to understand this rejection and persuade them otherwise. And then, I stopped. I know in my heart I have been as supportive as I could have been. But at the end of the day it wasn't enough. And you know what. For the first time in my life I am ok with this. Not everyone is meant to mesh. I was spending alot of time trying to maintain and help this relationship that probably was never meant to be. I let go, and "walked" away with my head held high knowing I did the best I could.

You may be wondering how this fits into Beachbody. Well, it does for me. The transformation I needed when I started my journey was physical but equally as much mental. Its as important, if not more important to take care of your mind as much as your body. We are a package deal and finally I am starting to trust my head as much as my heart.  Sometimes, we have to let go of things we cannot control. This was a big one for me and I wanted to share.

I'm ready!!!

I finished the 3 day refresh. Down 3 pounds but more importantly...I have a new appreciation for clean eating. I always have my workouts down. Now my focus will be on cleaning up!!!

This will not be an easy process for me. I also know that I wont always eat clean. I am not setting myself up for failure. I am simply being realistic and honest with myself. So, i have been researching what clean eating is all about and think i am ready to lead a group on clean eating.

These challenge groups always help to keep me on track. This group will be starting July 28th. 

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Are you wondering what clean eating is?

Would you be surprised to hear that there really aren’t any health goals you can achieve without it?

The above question may seem extreme, but the simple truth is, you just cannot get healthy without eating healthy. You can exercise from the time the rooster crows until the cows come home, but if you make a run through your local drive-through afterwards, you just are not going to get anywhere fast.

Food is the big ticket to good health. If you eat garbage, your body will show it. If you eat whole, healthy and fresh foods, your body, skin and soul will glow with health that gives you endless energy.

THREE METHODS FOR EATING CLEAN

METHOD 1
There are many people simply looking to remove the chemicals from their diets and bodies, and therefore  eat clean. Their focus is NOT on losing weight, but on general health.They avoid processed foods of all kinds, yet eat only when the need arises or three times per day.

METHOD 2
(I believe this is the most common/popular method at the moment)

1. Eat  Lots Of Plants – Eat food that is straight from nature. (Some people say “as close to the way nature made it as possible”. But I think that leaves too much wiggle room – in my humble opinion) Eat mostly foods that are off a tree, bush, plant or vine, and you’ve pretty much got it covered. The idea is to stay away from anything that humans (food corporations) have altered in any way.
2. Include Meats - Eat meats that are whole and straight from the butcher. Don’t buy pre-packaged meat products because you never know what’s in them. When possible, buy whole meats and grind them yourself. You’d be surprised what’s in ground turkey meat! You can also select a few turkey breasts and ask that the butcher grind them for you. Many butchers are more than willing to accommodate.
3. Enjoy Grains - Eat grains that are still complete and haven’t been broken down into “glue”. Stick to brown rice, whole wheat and other whole grains.
4. Read Labels I don’t know how many breads I’ve picked up at the store that say they are whole grain. But when I take a look at the ingredient list, white flour is the second ingredient after whole wheat flour!
5. Eat Fewer Ingredients. Try not to purchase foods that have more than 3-6 ingredients in the ingredient list. And be sure you recognize each and every ingredient. If you find a “mystery ingredient” such as “spices”, contact the company! Ask them what they consider to be spices. If it’s anything other than honest-to-goodness herbs and spices, avoid it! And remember, if you can’t pronounce it, it probably shouldn’t go into your body.
6. Eat 5-6 small meals per day. This may seem like a lot at first. But remember, you are eating smaller portions. If you really have a hard time with this, prepare your regular three meals and a snack for the day, and divide lunch and dinner in half. You’ve instantly got 6 small meals!

METHOD 3
There is also another method of eating 3 regular meals and squeezing in 1 snack for a total of 4 meals. You eat every four hours instead of every 2-3. This concept is from Jillian Michaels and the theory behind it is that if you eat every 2-3 hours, your insulin stays continuously spiked and you end up with a higher chance of diabetes.

I have no idea if this is actually the case. I’m simply supplying information for you to consider. Do what feels right for you. The Gracious Pantry does not endorse one method over another.

IN CONCLUSION
Clean eating may feel a bit overwhelming at first, especially if you have a lot of changes to make. My advice is to take baby steps. Make little changes every day and don’t beat yourself up if you make mistakes. We all do. Just realize that it’s what you do the majority of them time that counts.

SIDE NOTE: Many folks who are very accustomed to processed foods have a difficult time with the natural flavors of real food. They claim they don’t like vegetables or anything much that is healthy.

If you are one of these people, I’m here to tell you that over time, your taste buds WILL change.

got this great info from
© The Gracious Pantry. All rights reserved. 

My Goals...Your goals

So....I have huge goals......as a parent, as a wife, as a person and as a beachbody coach. I think we all do. Some days i feel like I am on track to reaching some of those goals...other days, not so much.

I am also my own worst critic. I spread myself too thin, I overbook and overload myself and I have an inability to sit still. I need to stop, look around and enjoy my present. Are you guilty of any of this?

The only thing I do for myself daily is workout. I try and eat well and when I dont I am hard on myself.  being a part of beachbody has really given me an outlet to share my struggles. Whats better is that finally knowing and understanding that I am not alone.

I am good at motivating others and supporting people in their goals and keeping people objective to realistic goals. I am not good at doing this for myself. The support I get from the team and the beachbody community as been enlightening. I am not alone. Neither are you.

We all have stories. We all have personal struggles. Whether its family, work or simply finding balance. I am starting the 3 day refresh next week to clean up my eating. I am starting the piyo program to give my body a break from all the hugh intensity programs I have been doing.

My goal is to eat cleaner, to become leaner, to grow a team that also has real goals. Do you have stories like mine and also want to help people create a healthier lifestyle mentally and physically. What are you doing to achieve your goals? Do you need help?

Would love to help you reach those goals. Its never too late. Its never too much work and its ALWAYS worth it!

Refresh with me!!!!

So...as we all know...I'm not a great clean eater. I have good days and I have bad days.

Well, since I am doing the cup challenge and really want to look great in that "winners" picture :) I am committing to doing the 3 day refresh.

 AND..I'm looking for 5 - 10 people to test this with me.

I have heard and seen results from many people but not from my IMMEDIATE team. So I am looking for 5-10 DEDICATED people to test this with me. It will be a private group that you will need to write in daily to keep everyone informed. You will need to share results (doesnt have to be pictures but its ideal). If you participate in all 3 days completely, not only will you achieve great results, but you will be rewarded with a prize.

Heres the info.......whose ready?

What is the 3-Day Refresh?

The 3-Day Refresh is 3-day program of specially formulated shakes, healthy snacks, and delicious, easy-to-prepare meals that have been scientifically designed to help you lose weight and break the cycle of bad eating while dramatically improving the way you feel.*

How is the 3-Day Refresh different from other cleanses?

Unlike juice fasts or liquid cleanses that are high in sugar and low in protein (which can leave you feeling weak and sluggish), the 3-Day Refresh is scientifically designed to help support your metabolism while nourishing your vital organs.* Plus, you actually get to eat delicious, real food during this program.

Why Refresh?

• You need a clean break from a period of unhealthy eating. • You used to eat pretty well but have recently fallen off the wagon and need some help getting back on. • You want to jump-start healthy eating habits for a new workout program. • You want to quickly lose a few pounds for an upcoming event. • You’ve never been a healthy eater, but are ready to kick-start better nutrition for the first time. • You want your clothes to fit better. • You want more energy. • You love food and want to be satisfied while you lose weight and get healthier. • You’ve tried liquid fasts or other fad diets and they simply don’t work.

What’s included?

• 3 packets of Shakeology®—your choice of 6 flavors (we recommend Chocolate Vegan or Tropical Strawberry Vegan during the Refresh as plant proteins are often easier for the body to digest)

• 6 packets of Vanilla Fresh (high-protein shake) • 3 packets of Fiber Sweep (digestive drink) • 1 Program Guide

What does one eat and drink while Refreshing? • FILTERED WATER: In addition to the water you use in your shakes and teas, we recommend you drink

at least half your body weight in ounces of filtered water each day. • BREAKFAST: A superfood-packed Shakeology shake, plus one fruit option • MORNING TEA: 1 cup of unsweetened herbal or green tea • LATE MORNING: Fiber Sweep, a digestive health drink

© 2014 Beachbody,LLC. All rights reserved3-DAY REFRESHTM Talking Points

• LUNCH: Vanilla Fresh shake, plus 1 option from the Fruit List, 1 option from the Vegetable List, and 1 option from the Healthy Fats list

• AFTERNOON SNACK: 1 option from Vegetable List, and 1 option from the Healthy Fats list

• AFTERNOON TEA: 1 cup of unsweetened herbal tea (caffeine-free)

• DINNER: Vanilla Fresh shake, 1 option from the Dinner Recipes, and 1 cup of organic vegetable broth (optional)

• EVENING TEA: 1 cup of unsweetened herbal tea (caffeine-free) What to expect when Refreshing.

• The 3-Day Refresh is a low-calorie program (about 900 calories a day) but because the shakes and food selections are high in protein and fiber they help keep you satiated throughout the day.

• Because this program is packed with fiber, if you don’t already have a diet that’s high in fruits, veggies, and whole grains, it’s a good idea to prepare for the 3-Day Refresh by eating a large salad and/or a few servings of fresh veggies throughout the week leading up to it.

• If you get a little gas or bloating, this is a sign that you need to up your fiber levels in general. Fiber promotes satiety, balances blood sugar, promotes cardiovascular health, and keeps your digestive tract functioning.

• If gas is an issue, we’ve highlighted the “low gas-producing” options in the veggie list and dinner recipes in the menu guide.

• We recommend mild to moderate exercise during the 3-Day Refresh because this program will be more effective when your body can focus on cleansing.

Support Tools

• Unparalleled support from your Team Beachbody® Coach, and Challenge Groups

• Access to 3DayRefreshAdvice.com, where the Team Beachbody Message Boards staff can answer all your questions about the program

• Day-by-day online support • Mobile-enabled website content • Connect with fellow 3-Day Refresh fans on Facebook at Facebook.com/3DayRefresh