I had read about sensory deprivation tanks a couple of years ago. They are also know as isolation tanks, float tanks, and flotation tanks. I had read that they are therapeutic and can help you achieve deep muscle relaxation and meditation. At the time, there wasn't a local place to go float. Sunday afternoon I was scrolling through my Facebook wall and saw that a friend of mine had just floated at a place locally, Sacred Floats & Gems Co. I immediately called and set an appointment for this evening.
When I got there, I was greeting by a really sweet gal, Nina. She explained the waiver to me and answered all my questions. I felt real at ease talking to her. After I initialed and signed the waiver and paid, Nina gave me the short tour and explained the process to me.
I showered before going into the tank as instructed. I stepped inside, sat down and shut the door then just before laying down I realized I forgot to put my earplugs in. I had left them on the small table near the tank. So I got out, put them in and got back in. They provide free disposable ear plugs, or you can buy a nicer, reusable pair for $2.00 which is is what I did.
The water is kept at skin temperature which is 94 degrees and it is saturated with Epsom salt. The high level of Epsom salt allows anyone to float. It is pitch black in the tank and after shutting the door and having the earplugs snugly in place, the only thing I could hear was my own breathing and the ringing in my ears that I pretty much have all the time. Between the absolute darkness, lack of sound, and not feeling the water since it was skin temperature, it really did feel like I was floating in space.
I've ready that most people fall asleep. I didn't fall asleep, but there were a couple times I felt as though I could drift off. My problem was my brain didn't want to shut off. It's a chronic problem I have. I have to highly medicate myself to be able to sleep at night ever since menopause hit me hard last Fall. Anyway, I did some deep breathing, said positive affirmations to myself, and at one point, even started counting backwards from 200 as I sometimes do to help myself go to sleep. I counted down to about 140 and decided to just try to not think about anything. A couple of times, I would realize that I hadn't thought about anything at all, my mind was absolutely quiet. But when I realized it, thoughts came flooding back. But that was really huge, because my brain is never absolutely quiet. For this first time, I only did a 60 minute float. Next time I will do longer, at least two hours. And before then, I will practice quieting my mind so that when I do float again, I'll be able to quiet my mind faster and for longer.
Another chronic problem I have is extreme muscle tension throughout my body. So it takes a LOT for me to be able to relax even a little bit. Floating did relax me, but my muscles didn't relax as much as I had wanted. The longer I floated, the more relaxed I felt though. Probably 5-10 minutes before the end of my float, I felt a significant feeling of relaxation in my muscles. It felt like a release of sorts. I wanted that feeling to last forever. This is another reason I am going to do a longer float next time - to be able to stay in long enough to give my muscles enough time to totally let go.
When the session time was over, a pump turned on and the water starting gently swirling. I instantly wished I would have paid for a two hour float. I did NOT want to get out. I felt chilled once I stepped out of the tank, so I quickly walked down the short, private hall and into a warm shower. Standing in the shower, I noticed how my legs felt like wet noodles and how I still felt relaxed.
Overall, floating was a really good experience. I hope to be able to do it again very soon. Before I started writing this post, I did find a Groupon for Sacred Floats & Gems Co for a 90 minute session for the same price of a 60 minute session for $50. I took advantage of it.
After my float and shower I did a 15 minute oxygen therapy. I'll be writing another blog post that will tell about their oxygen therapy and the other services Sacred Floats & Gems Co offers as well as pictures of their gem collection. When I left, I stopped by the store to pick up a few thin gs, got home and fixed a quick dinner, and then folded some clothes. As I was folding my clothes, I noticed how peaceful and good I felt. So yes, I am really looking forward to going back again soon for a longer float.
I was not compensated in any way nor did I receive any discount for this review. I simply experienced something pretty cool and wanted to share it.
It's LIVE!!! Beachbody Summer Sale 2015 is here! 22 amazing deals for you!!! Sale ends June 17th. But get there now as the most popular programs and equipment will sell out fast! Get FREE coaching from yours truly with any program purchase! Use this link to order: https://www.teambeachbody.com/Shop/summer-sale?referringRepId=135842
As a sufferer of fibromyalgia, Emilee hurt everywhere - all the time. But within the first month of drinking Shakeology, she noticed a significant reduction of pain. And 10 months later, she's off all 5 of her meds.
Ashley was so ashamed of her appearance, she used to delete photos of herself secretly from her friends' cameras. Watch how Chalene Johnson's intense cardio conditioning program, TurboFire, transformed her body and changed her life.
The first time Tommy did a P90X workout, he couldn’t do 20% of what they were doing on-screen. He followed Tony’s advice “Do your best and forget the rest”, and he did whatever he was capable of. In his first 90 day, Tommy lost 47 lbs!
Beachbody Challenge Groups are a highly effective way to stay motivated, maintain accountability and have the support of others while you achieve your goals. See how Beachbody Challenge Groups have changes the lives of these customers.
One of my favorite things to cook for dinner is baked salmon with green beans & mushrooms. For this dish I baked wild-caught salmon with some coconut oil, pink Himalayan crystal salt, fresh rosemary, and chopped pecans. I baked it in a clear, glass casserole dish in a 350 degree oven until the salmon flaked with a fork. The green beans I sauteed in coconut oil on medium heat with button mushrooms, baby Portobello mushrooms, onion, rosemary, and garlic. I’ve served this dish to my daughter and friends and they love it. It is both Primal and Paleo.
It’s all the buzz in the fitness world, Autumn Calabrese's workout program, the 21 Day Fix!! It came out on February 3rd, 2014. It is a rapid weight loss program that is designed to give you a nutrition guide with portion controlled containers, a workout program, plus the support and accountability of me as your coach!
What is the 21 Day Fix?
The 21 Day Fix program takes the guesswork out of weight loss. It’s a unique portion-control system combined with easy-to-follow workouts that fit into anyone’s busy schedule. Trainer Autumn Calabrese shares her passion for food and fitness as she shows you how to make simple choices that add up to life-changing results.
Umm hello, sounds perfect, right?!!! I am so excited about this! How often do you feel this way; you are eating healthy, you are exercising, but you just aren’t losing weight. Usually, it comes down to portion sizes of the food you are eating. So this program is specifically designed to help you in that area!!
What is included?
In the 21 Day Fix Challenge Pack: You will receive 7 workouts on 2 DVDs – Dirty 30 workout, Total Body Cardio Fix, Upper Fix, Lower Fix, Pilates Fix, Cardio Fix, Yoga Fix. Plus the nutrition guide with 7 containers for portion control. You will also get a workout calendar, 3-day Quick Fix that Autumn uses for photoshoots, an eating plan, and 24/7 Online support, and a shaker cup. Plus a 30 day supply of Shakeology in any flavor.
What does the nutrition plan look like?
The nutrition plan is simple. No food is off limits because everything is in moderation. The food is easy to shop for, prep, and eat. You are allowed Shakeology. When you order the 21 Day Fix, you receive portioned food storage containers that are measured out for the perfect portion. You don’t have to count calories. It’s planned out all by containers. The containers are easy to carry with you, and they are microwave and dishwasher safe!
Can I modify meal plans for my needs?
Yes! The meal plan can be adapted to meet your needs, and there are directions on how to do so included with the materials you’ll receive when you order the 21 Day Fix.
Can I have a cheat meal?
Yes. You can have a treat a few times a week, and she does break down how to include for something like a glass of wine or chocolate.
What results can I expect?
People generally lose up to 10-15lbs! It isn’t a starvation or quick-fix type of program either. You can lose 10-15lbs and keep it off when you practice the healthy habits you learn in those 21 days.
What are the workouts like?
They are 30 minutes long and vary daily. Autumn Calabrese is the trainer. Each workout is intense and necessary to your results. Two of the things I love about the 21 Day Fix is 1) the workouts are only 30 minutes, and 2) there are modifications for everyone. So whether you are a beginner or an athlete, these workouts will work for you.
What equipment will I need?
You’ll need a set of dumbbells or a resistance band.
So how can you score your own copy of the 21 Day Fix?!?
For starters you can sign up for a FREE Beachbody account, message me on Facebook, or shoot me an email at rachaelebner AT gmail DOT com.Then I will send you the details of the 21 Day Fix. I will be hosting challenge groups for individuals who would like the continued support, guidance, motivation and accountability to start and complete the workout program! I will be there to walk you through the nutrition plan, to teach you how to plan it out, how to make it work for your lifestyle, and to keep you accountable. The group is done through an online closed support group. That means that no one but the members of the group can see what is being posted. I will not let you fail! If you invest in me, then I will invest in you! The only cost is the cost of the challenge pack which includes everything you need to get started. The 21 day nutrition guide, the program manual, the workouts, free shipping, discounted price and me as your coach for the accountability, support and guidance! Let’s make it happen! You are going to look amazing this spring and summer! Why not start now!? You can be the next TRANSFORMATION STORY!!!
More Q & A
21 Day Fix Challenge Pack:
Price: $140
21 Day Fix Base Kit
Price: $59.85
Which kit is included in the Challenge Pack? The 21 Day Fix Base Kit is included as well as a 30-day supply of Shakeology in any flavor and 1 month of free Beachbody VIP Club membership.
How long are the workouts? Approximately 30 minutes each.
What is the workout schedule? One 30-minute workout each day for 21 days.
What is included with the container set? 7 color-coded containers + Shakeology shaker cup.
Can the Eating plan be done on it’s own? For best results, the eating and workout plan is essential.
What if I’m already doing another Beachbody workout program? No problem! You can use the 21 Day Fix nutrition plan along with any other Beachbody workout program. However, you may need to adjust your portions if you are engaging in more intense and/or longer daily workouts.
Why can’t other containers be used? Few, if any, containers come in the sizes required.
Can I eat out at restaurants during the Fix? Yes! The Eating Plan includes a Restaurant Guide.
What does “no off-limit foods” mean? Treats (like dessert and wine) are incorporated, not off limits.
What about my dietary preferences? You can still eat vegetarian, vegan, paleo, primal, or low sodium using this program.
What happens after the 21 days? You can adjust your food portions for maintenance and continue exercise of your choosing or you can repeat the 21 Day Fix as many times necessary to reach your weight loss goals.
Will I have support? Yes!!! As your coach, I will be here to support you all along the way. You will also have the support and encouragement of the other Challenge Group participants. I have been fitness coaching for two years and I am also a Certified Personal Trainer. I’ve also had my own transformation and have lost 130 lbs with some of our other workout programs, eating healthy, and from drinking Shakeology every day. Just contact me or follow and contact me on Facebook.
We hear it all the time – drink more water. But why do we need to drink more water? I found answers while going through my Certified Personal Trainer course.
According to the National Academy of Sports Medicine (NASM), sedentary men should consume on average 3.0 L (approx. 13 cups) and women 2.2 L (approx. 9 cups) of water per day. Individuals participating in a fat loss program should drink an additional 8 oz of water for every 25 pounds they carry above their ideal weight. And if an individual is exercising intensely or residing in a hot climate, water intake should be increased.
Wow! I know, that is a LOT of water every day. It can be difficult to drink that much water every day if you’re not used to it. You may be wondering if it’s reallythat important to drink so much water. The answer is, YES!
Water is vital to life itself; it constitutes approximately 60% of an adult’s body by weight. Whereas deficiencies of nutrients such as the macronutrients, vitamins, and minerals may take weeks or even years to develop, one can only survive for a few days without water.
Ways that Water Benefit the Body
*Endocrine gland function improves.
*Fluid retention is alleviated.
*Liver functions improve, increasing the percentage of fat used for energy.
*Natural thirst returns.
*Metabolic functions improve.
*Nutrients are distributed throughout the body.
*Body-temperature regulation improves.
*Blood volume is maintained.
Water and Performance
The importance of proper hydration cannot be stressed enough. The body cannot adapt to dehydration, which impairs every physiologic function. Fluid loss of even 2% of body weight will adversely affect circulatory functions and decrease performance levels.
Effects of Dehydration
*Decreased blood volume
*Decreased performance
*Decreased blood pressure
*Decreased sweat rate
*Increased core temperature
*Increased heart rate
*Sodium retention
*Decreased cardiac output
*Decreased blood flow to the skin
*Increased perceived exertion
*Increased use of muscle glycogen
Thirst alone is a poor indicator of how much water is needed. Athletes consistently consume inadequate fluid volume, managing to replace approximately 50% of sweat losses. So it is important to drink water throughout the day as well as during exercise.
Guidelines for Fluid Replacement for Athletes
*Consume 14 to 22 ounces (1.75 to 2.75 cups) of fluid 2 hours before exercise.
*Drink 6 to 12 ounces of fluid for every 15 to 20 minutes of exercise.
*Fluids should be cold because of more rapid gastric emptying.
*If exercise exceeds 60 minutes, use of a sports drink (containing up to 8% carbohydrate) can replace both fluid and dwindling muscle glycogen stores.
*When exercising for less than 60 minutes, water is the experts’ choice for fluid replacement.
*The goal is to replace sweat and urine losses.
*Ingest 16 to 24 ounces of fluid for every pound of body weight lost after an exercise bout, especially if rapid rehydration is necessary, as in twice-a-day training.
So now that I’ve given a lot of information about why it is so important to drink enough water, you may be wondering how on earth you’re going to drink 9-13 cups or more a day. Here are some ideas:
Ways to Drink More Water
*Carry water with you everywhere. Keep a reusable water bottle in your purse, gym bag, desk drawer, or car, and be sure to refill it regularly.
*Lobby for a water cooler in your office.
*Substitute Water for Sweetened Beverages and Alcohol
*Alternate between alcoholic drinks and water at parties, bars, or meals.
*Replace soda or sports drinks with water.
*Quench your thirst with water.
*Drink Unsweetened Water-Based Beverages such as unsweetened herbal or fruit teas and water infused with fresh fruit or mint leaves.
*Try carbonated water such as sparkling water.
Great news! Most Dollar Tree stores will start accepting manufacturers' coupons on Sunday August 26, 2012. Just be sure to check with your local store before going on clipping frenzy. Here are the details from their Terms & Conditions page:
1. Only original and intact manufacturers’ coupons will be accepted. Retailer-specific coupons will not be accepted.
2. Coupons are void if copied, scanned, or if they have been altered in any way.
3. Only two (2) print-at-home Internet coupons may be redeemed per transaction.
4. We are unable to accept coupons for “Free” items with no purchase requirements or where the amount for the product is blank.
5. Coupons can only be used in stores and must be presented at time of purchase. Coupons cannot be redeemed for cash at a later time.
6. Coupons will not be accepted without the purchase of the item specified and are subject to the terms listed (e.g. expiration date, size, limitations, quantity, etc.).
7. Coupons cannot be redeemed for more than the purchase price of the item.
8. Only one (1) manufacturer’s coupon will be accepted per item.
9. Management has the right to refuse any coupon or otherwise limit quantities.
I've been on a chia seed kick lately and had to make some pudding. This was my first time making it. I checked out several different recipes and made up my own from them to suit my tastes. It was super easy to prepare and tastes delicious.
This is my transformation video. Please watch and share. It was very painful looking at the pictures and reliving the bad memories. And it is embarrassing revealing to the world what I had allowed to happen. But if even just one person can be helped, to know that there is hope, it is worth it.
CouponTrade.com is the newest and the hottest way to save because now, you can combine coupon savings with discounted gift cards for the same stores, plus sell all those unused gift cards and redeem whats yours, all in one place!!!
The Ultimate Baby Shower will offer MONTHLY diaper and Formula giveaways, as well as a seasonalNURSERY giveaway! That’s right- you can win the entire nursery, furniture, bedding, and all the baby gear you could need!
Entry is so simple, just fill out the Rafflecopter form below!
Tired, clogged, and bloated? Get an internal tune-up with the Beachbody Ultimate Reset™ program.
What is the Beachbody Ultimate Reset™? The Beachbody Ultimate Reset™ is a comprehensive, no-starvation innerbody tune-up that offers much more than the typical cleanse and detox programs on the market. The Ultimate Reset not only helps you eliminate toxins and waste gently and naturally, but it also maximizes your cellular energy production, helping your body process food more efficiently and your systems run more smoothly.*
The Beachbody Ultimate Reset is a complete three-phase 21-day mind and body program that provides everything you need to:
• Reclaim your body’s natural balance.*
• Release the harmful materials you may be storing within you.*
• Restore your system to its maximum health.*
Why Reset? Our environment has become more and more toxic. Our bodies absorb pollution and harmful chemicals all our lives, along with the air we breathe, the food we eat, and the water we drink. These toxins can get stored in our bodies, clogging our cells and slowing down their natural functions.
According to the Centers for Disease Control, the average American has approximately 219 toxic chemicals stored in his body, primarily in fat cells. This toxic overload can help lead to premature aging, obesity, diabetes, heart disease, and cancer. In fact, the American Cancer Society states that 75 to 80 percent of cancer deaths are linked to environmental factors like toxins.
It’s not enough just to work out and eat right. At Beachbody®, we realized we had to take a break from the everyday and find a way to get those toxins out of our bodies. Along with getting in shape on the outside, we had to start getting healthy on the inside.* We decided it was time for a Reset.
What are the benefits of the Beachbody Ultimate Reset? The Beachbody Ultimate Reset is a breakthrough program that will help you reset your body so you can feel, look, and be healthier.*
In just 21 days, the Beachbody Ultimate Reset helps your body get rid of toxins you’ve been taking in for decades.* You’ll replace the processed foods you’ve been eating with healthy foods. You’ll eat cleanly—possibly for the first time in your life—and take supplements designed to help your body remove toxins from your cells and organs. After 21 days, you’ll truly feel reset, renewed, and restored—you’ll feel healthy, maybe for the first time since you can remember.
The Ultimate Reset can help you gently restore your body to its original “factory settings,” by safely and naturally helping you to:
• Flush your organs of toxins* • Improve your digestion* • Increase energy* • Have a more positive mood and better focus* • Lose weight (and improve your BMI)* • Lower your cholesterol* • Eliminate dependencies on sugar and caffeine* • Improve your overall health*
How does the Ultimate Reset work? The Ultimate Reset is a 21-day program, but it’s helpful to think of it in three distinct phases, each 1 week long:
•Phase One: RECLAIM your body, accessing its inner chemistry and preparing for change.*
•Phase Two: RELEASE the toxic compounds that are stored within your tissues.*
• Phase Three: RESTORE your metabolism to maximum efficiency.*
After just 21 days, you should feel dramatically better physically, mentally, and emotionally. Will it be challenging? Sometimes. But just as Beachbody® workouts aren’t the easiest fitness programs you can do, the Ultimate Reset may also require some extra effort. In return, it can deliver extraordinary results. And keep in mind that no matter how challenging you may find it, you’ll have your Coach and the entire Team Beachbody® community in your corner to help you through.
Once you complete your 21-day program, you’ll have a “transitioning” period, during which you’ll be guided into life after the Ultimate Reset. You’ll get advice on food and exercise, along with helpful tips on how to maintain—and continue to build on—the great work you’ve accomplished.
What the Beachbody Ultimate Reset is NOT:
•A starvation diet. (You’ll eat three filling, healthy meals every day.)
•An abrupt cleanse that’s hard on the body. (The supplements work together gradually to gently shift your body’s internal settings.*)
•A laxative-based, colon-focused cleanse, which fails to truly detoxify the whole body. (You won’t be running to the bathroom every hour!)
How is the Beachbody Ultimate Reset different from other cleanse programs? The Ultimate Reset isn’t a crash diet or a processed-food meal replacement. It’s an integrated, whole-body reset solution—a step-by-step program that lets you have real food along with the specially formulated supplements that are included. It also teaches you to engage in conscious living techniques that help you detoxify and restore your body. You’ll not only help return your metabolism to optimal function, you’ll learn conscious self-care behaviors that can help you maintain better health, even after your Reset.*
Beachbody Ultimate Reset™ - FAQs
Q. Can/Should I continue my medication while on the Ultimate Reset? A. "Yes" is the easy answer, but you should always consult your physician before beginning this program to be sure that this Reset won't interfere with any treatments or conditions. The variations are infinite, so please make sure you're well informed as to whether your situation is compatible with this program. If it's not, please return the product for a full refund of your purchase price.
Q. Should I continue with my current vitamin and supplement program during the Reset? A. No. The Ultimate Reset has been carefully formulated and tested to ensure you'll be getting all the vitamins and nutrients you need during all three phases. Again, however, if you're taking vitamins or supplements for any specific nutritional or medical condition, you should first consult with your physician before altering your regimen.
Q. Can I do the Ultimate Reset while pregnant or nursing? A. No, it's best to wait.
Q. Is there any "cheating" allowed while on the Ultimate Reset? A. The Ultimate Reset is not a diet; it's a detox program. So try to view it as such. (A person who is on a program to quit smoking doesn't cheat from time to time with the intent of eliminating the addiction to nicotine, right?) To answer your question more directly, no, there's no cheating allowed. However, if you find yourself in need of a little something extra to eat, just be sure to stay in line with the phase you're in. For example, in the Release Phase (Week 2), there's no meat or dairy allowed. So if you need more food, make sure it's a fruit, vegetable, or whole grain.
Q. What happens if I cheat during the Ultimate Reset? A. Get right back on the program, and don't beat yourself up about it.
Q. Should my 15-year-old son and my 13-year-old daughter do the Ultimate Reset? A. No. Although they may benefit from many elements of the Ultimate Reset, it's best not to follow this program until you're 18 years old. Remember, as we move through puberty to adulthood, there are already a great many processes and "resets" occurring within the body. It's best to wait until these are complete. But that doesn't mean you shouldn't include your children in your journey. They can learn how to eat more healthily and experiment with the foods we advocate within the program, which can be shared by the whole family, regardless of age.
Q. Will the Ultimate Reset help with constipation? A. Yes. Barring any serious medical conditions, the Reset's three-phase meal plan and supplement protocol will help with regularity and constipation.
Q. Why no laxatives or enemas, as in other cleanses? A. The Ultimate Reset is not a quick fix. It's about reaching an overall state of wellbeing. We're working gently with the body to help bring it back to what it does naturally, rather than relying on such invasive measures.
Q. Can I continue with the supplements after I've completed my Reset? A. Yes. The Ultimate Reset Maintenance Kit and the six individual supplements are available for purchase (available on HD). By taking the supplements after the Reset, you are taking an important step in maintaining your Ultimate Reset results and in optimizing your health from the inside out.
Q. I'm having difficulty cooking all the food. Can I buy packaged food that is precooked or premade at a deli counter? What about from a restaurant? A. The Beachbody Ultimate Reset is a whole-body experience. Part of that experience is preparing and eating your own foods. If you have a tight schedule, you may refer to the Food Prep Tips in the Weekly Meal Plans for ideas on how to save time. If you are traveling or unable to cook your own foods, we highly recommend you eat as closely to the Weekly Meal Plans as possible and choose foods from trusted healthy sources, such as Whole Foods or a vegan restaurant.
Q. Can I make money selling the Beachbody Ultimate Reset? A. Okay, you might not have asked that, but we're going to take this opportunity to tell you that you can. In the midst of this program, we expect that you'll feel incredible, perhaps even euphoric, thanks to the elimination of toxins from your body. You may not be able to refrain from describing the elation to anyone who will listen. And what happens next is usually that people say, "Where can I get it?" We believe that if your healthy lifestyle choices result in demand for our products, you deserve to get paid for it. Talk to the Coach who introduced you to the Beachbody Ultimate Reset, or go to www.TeamBeachbody.com/RachaelEbner for more information.
NOTE: Consult with your physician before beginning the Beachbody Ultimate Reset program if you have digestive, blood sugar, or any other similar or unique medical conditions. If you experience nausea, dizziness, vomiting, or other severe reactions to this program, stop the Beachbody Ultimate Reset immediately and contact your physician. Do not resume until your medical professional has assured you it is safe to do so.
The Ultimate Reset is available now and can be purchased through me, your Team Beachbody Coach. Just click this link or any of the images on this page and it will take you directly to the site with specific purchase information. I will guide you through the entire 21 day process to a healthier, happier new you! I will be starting the Ultimate Reset the beginning of June just as soon as I am done with my 90 day P90X workout program.
The links go to our Ultimate Reset Deluxe what includes a maintenance program on Home Direct (auto ship). You may instead order the Ultimate Reset Complete that does not include the maintenance program on Home Direct. Please email me (under Contact Me) with any questions you may have.
* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Eat six times a day. Set an alarm if you
have to. By eating six small meals a day instead of three big ones, your blood
sugar will remain steady throughout the day. Plus, you will be less hungry and
less likely to binge. At each meal, eat a lean protein and healthy carbohydrate
together.
For example: Meal 1 - Shakeology smoothie. Meal 2 - Kashi Go Lean cereal with light coconut milk. Meal 3 - a piece of fruit, a tablespoon of peanut butter and a few Triscuits. Meal 4 - half cup of whole wheat pasta or
brown rice with lean ground chicken or turkey and a vegetable. Meal 5 - 100% thin whole-wheat bread with almond butter. Meal 6 - salad of mixed baby greens and spinach or just spinach,
cucumber, tomato, green onion, and low fat salad dressing made with olive oil and a combination of lean meat and healthy carbohydrate such as a
tuna/egg salad sandwich on thin whole-wheat bread, chicken breast and Quinoa,
or spaghetti with ground chicken or turkey, whole-wheat pasta and marinara sauce.
If you're hungry later before bed, have a small snack such as a half sandwich,
piece of fruit, yogurt, low-fat cottage cheese.
This is just an example to get you started. The main thing to remember is to combine a lean
protein and healthy carbohydrate every time you eat your six meals. If you
can't fit in six meals, get in at least five.
Eliminate or drastically reduce sugar from your
diet. Cut out candy, cookies, sugary cereal, pastries, soda, soft drinks,
sweetened creamer, etc. If you have to have sweets or soda, go for the
sugar-free varieties. I know that aspartame and saccharin are bad for you.
But if you are obese and sugar is one of your main culprits, the obesity will
kill you before the artificial sweeteners will (in my opinion). This is just the first stepping
stone. Take it one step at a time.
What I did at first when I eliminated sugar was I bought sugar-free varieties
of ice cream, cookies, cereal, soda, and drink mixes. I made sure that I didn't
eat extra amounts than I normally would just because there were less calories.
That is important. Now I don't even buy these type of treats at all. I opt for fruit when I want something sweet to eat. Sometimes on a "free" day, I might indulge and have a regular brownie or a piece of cake or some other treat. I try to limit it to one day a week.
Stevia is a great sweetener to use in coffee and tea. You don't even have to go to a health food store to get it anymore. Walmart now sells it and has a generic version.
