Whole30 & 21 Day Fix Approved Burrito Bowls

I love making burrito bowls, and love anything with the taco-like seasonings.  I was really missing my burrito bowls while on the Whole30, but stumbled across a recipe that inspired me to change it up just a bit to make a burrito bowl without quinoa or brown rice (since grains are eliminated as part of the Whole30 food plan).  Believe it or not, the broccoli cole slaw cooks up perfectly to give the texture of having the rice in there, without having it!

For anyone doing The 21 Day Fix...great news!!  This is a great burrito bowl that won't use up any of your yellows!!

What you need:

• 2 Tablespoons olive oil
• 3-4 Cups of broccoli cole slaw (I found this in the produce section)
• 1-1 1/2 Cups of a mix of chopped onions, peppers and celery
• 2 cloves of garlic, minced
• 1 lb ground beef
• 1 can petite diced tomatoes
• 1 can diced green chilies
• 1 Tbs chili powder
• 2 tsp ground cumin
• 2 tsp paprika
• 1-1 1/2 tsp red pepper flakes (this will make it spicy...can be omitted if you don't want spice)
• salt and pepper, to taste

What to do:

1. Saute the broccoli slaw, onions, peppers, celery and garlic in 1 Tbs olive oil for about 5-8 minutes.  When it's cooked to the tenderness that you prefer, set it aside.
2. Meanwhile, brown your burger.  Drain the grease and pat it with paper towel.  Add your tomatoes, green chiles, and spices to your drained burger.
3. That's it!  Now, just assemble your bowls.  You could mix everything together, but I made a double batch so I could have leftovers so I left the veggies separate from the meat mixture.  If you want to do that too, just dish out the veggies you want, then top them with the meat.  

That's all there is to it!  I added black olives on mine after cooking to get some healthy fat into my meal.  Other options would include adding cilantro, salsa, green onions, avocados or jalapenos! 

The Ultimate Reset...

It has been a week since I have finished the Ultimate Reset, and I can't believe that those 21 days have come and gone already. I'll admit - about half way through week 2 I felt like another week and a half seemed like a lot, and I really struggles in the home stretch, but I really did get used to eating everything in the plan (and NOT eating others things).  I am SO proud to say that I did not cheat once while on the Ultimate Reset!  Was it hard?  Yup, it was.  Was it worth it?  Absolutely.

Most people are excited to see my results because I have talked a little bit about associated weight loss that just naturally happens with the program since it's a cleanse and detox. And I thought I would be most excited about the weight loss too since I was in a rut before this and had gained a lot of weight after my ACL surgery last summer. Believe it or not, though, I'm actually much more excited about the way I feel and for the things I've learned throughout the process.  My mental clarity and shift were so much more important to me than the weight loss itself.  

What did I learn and what did I like about it?

1. I am so much stronger than I give myself credit for. 21 days of being insanely strict with nutrition is hard. 21 days of no coffee. I LOVE coffee. I just drink it black and I learned that I drank WAY too much of it. I know that it was contributing a little bit to my feeling of being bloated and a little more anxious. So while I'll start drinking coffee again - I'm going to limit it to a small amount every day. But besides coffee...21 days of no wine, no sugar, no meat, no dairy...nothing processed whatsoever. The only thing I drank was distilled water (with added minerals). The first week I was able to have limited grains - but after that it was mostly just veggies and fruit. I had to say NO to a lot of temptations throughout these 3 weeks. I feel like superwoman that I never cheated and said "just this once". It's hard watching everyone else eat yummy snacks and treats like ice cream and wine but I just reminded myself that I'm doing this for me and I invested in the program because I wanted to see it through and to feel better. I wanted to feel like ME again.  It's hard to feel excluded from social events when people know you are doing this, and then kind of just leave you out.  It's hard.  But, I'm so much stronger and so very happy I stuck to the program.

2. Nutrition REALLY is where it's at. If you want to feel better and if you want to reach your goals - your nutrition really has to be in check. While I promote regular exercise to everyone and anyone, including myself - you really cannot out-exercise a bad diet. The weeks leading up to this I felt like I was spiraling out of control with hand fulls of this and that and sometimes my emotions and stress led me to binge eating snacks at night. I am not proud of that at all - but that is the reality of where I was at. I worked out more and harder to try to make up for it but that doesn't work. The most important thing you can do for your body is to feed it with clean, whole foods and limit the crap as much as possible.

3. I have a very emotional attachment to food. When I eat things that are bad for me, my body feels like crap - which in turns makes me more stressed out and emotional and guilty - you get the picture. Crap food makes me feel crappy inside and out...it's really just not worth it. I will not let myself backslide after this - not after all of this hard work to get my body to it's natural state and not when I feel so amazing.

4. I missed protein. I' was so happy to start eating eggs and chicken again. :) I know that once I start working out again, the protein that I'm used to eating will be very important to give me the energy I need to push through.  Being a vegan is not something I am interested in pursuing in the long-term.

5. I really miss working out. But I still can't...surgery is rescheduled for this Wednesday.  I vow not to have a slippery slide again like I did last summer.  I hope for a successful surgery that allows me to get back on track sooner rather than later.  I just ordered Core de Force, and plan to kick it into gear as soon as I get the "OK" from my surgeon!  However, I also learned like I said above - I don't need to go super hard-core all the time because as long as my nutrition is in check, following a program and just doing those workouts is more than enough to keep building muscle and staying healthy.

One thing that I really loved was the support from the Team Beachbody Blog, which really helped me to meal prep and plan my meals step by step.  It really made it fool proof...I was extremely thankful for that.

So - my body feels amazing. I've slept more these last 3 weeks that I have in a long time. My body has rested and healed and I'm ready for the next step.

Now for the fun part - the results!

I went back and forth thinking about if I would share my weight loss or my actual weight. I didn't want to share my before weight because I'm really embarrassed about it. It was the highest I've weighed since before I found Beachbody. I don't even know what happened...it just slowly kept creeping up and I wasn't making the necessary changes to stop it. But I have nothing to be embarrassed about because this is REAL LIFE. We all go through highs and low - and I am no exception, even if I am a health and fitness coach. I'm also constantly on display on social media and in my challenge groups and I think it all started to play mind games with me. I felt overwhelmed with trying to be the best I could be, that I just felt tired and gave in too much. So I am baring it all out there so I can be real.  I have never ever shared Before and After pics of myself before, so this is huge for me.  I am not doing it for praise or anything like that.  I really hate putting myself on display, believe it or not.  I just want you all to know that if you are having similar struggles, this program really does work.  

So, there it is...still above where I would like it to be, but so proud of how far I've come.  I cannot even believe where I was when I started this program.  I don't even know how in the world that happened.  I used my knee injury as an excuse and just threw nutrition out the window for three months...not a good idea.  I still have about 9 more pounds to lose to get myself where I feel most comfortable.  Luckily, I am now in a better place and ready to keep making progress.

Here are my pics and measurements...this is my favorite part.  

I lost 14.5 inches all around my body - which was 3.5 in my waist, 3 in my hips, 5 total between both thighs, 2 in my chest, and .5 in each arm.


                                                                       Day 1                   Day 21

                                                                                                                                                        

What now??

There is a plan that you're supposed to follow after the Reset is done, but after the loss in our family last week, that didn't quite work out for me. I am still doing the best I can to slowly reintroduce some grains like oats, quinoa, and brown rice - but I'm going to limit everything I have not been having.  I am slowly bringing a little caffeine back in too because I miss my Energize before my workouts (pre-workout formula) and I really want a hot cup of coffee! 

I am SO HAPPY that I decided to just go for it and complete this program. My mind, body, and spirit all feel refreshed and renewed and it has made me feel far better than I ever could have imagined. I'm ready to build these muscles back up again now and get back to my workouts.  Fingers crossed that my surgery is a success and I get my strength back very soon!!

Wellness Retreat

This is a crazy time of year.  School has started, schedules are changing, teachers are trying to find their routines, and moms are trying to balance life with work, activities, and schedules!  We all have different life situations, but we do share one thing in common...we are busy!

When life gets crazy, it's so easy to let go of the one thing that can make the most positive difference in our lives...our self care!  Am I right?!?  The first thing we always cut from our busy schedules is what makes us healthy and happy.  We give up our exercise.  We give up our meal planning.  We give up our food prep.  We feel that we need to put everyone else first, and worry about ourselves later.  


We start off strong.  We've got this.  Then, a week or two goes by and we start to lose our focus.  We get tired.  We get stressed out.  We lack patience and get frustrated easily.  You see, by abandoning ourselves, we are really hurting everyone else around us in the long run.

I don't know about you, but it is important to me to find my happy.  I want to have energy, be positive and live my life in the present.  I want to be able to enjoy the little moments with my kids.  I want to be healthy for them.  I want them to grow up knowing that they are worth taking care of themselves as well. 

As many of you are aware, I had ACL reconstruction this summer.  I have been struggling to get back on track ever since.  I really struggle to stay on track with my nutrition once I start to slip.  Add to that, the fact that I cannot follow a strict workout program yet, and I have just lost so much of the progress that I have made over the past couple of years.  This is such an emotional struggle for me.  I'm sad, angry and very frustrated that I'm almost right back where I started on my health and fitness journey.  I'm ready to find my healthy and find my happy again.  I need to for myself, my husband, my children, and my students.  I have so much more to offer the world when I feel better about me.  

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Sounds great, right?!?  I think so too...so I have something VERY special planned and I want to share it with anyone who wants to join me.

I will be participating in an At Home Wellness Retreat. I mean, sure it would be amazing to go away to a 3 week retreat where we learn inner peace - but who has time or money for that? And who would watch my kids and teach my classes for 3 whole weeks?!?  :)

Summer is HARD you guys. Summer drinks, family get-togethers, trips....all of that can really make staying on track all of the time a bit harder. Add to that, a surgery that keeps you unable to move around much, and I need to get centered again. I need a time where I can go "ALL IN" with my nutrition.  I need to get that happy and healthy back.  

With school starting and schedules getting crazy again, I have also struggled with finding ways to cope with the stressors of my everyday life.  I need to find healthier coping methods for what life throws my way.

Enter the 3 WEEK WELLNESS RETREAT.

How is this all going to work?

Before I explain more, I would like to share a bit about the experience that my coach had while doing the Ultimate Reset last year.

"I had a torn meniscus and was very anxious because I couldn't work out like I wanted. I was letting my emotions and anxiety get the best of me and I needed to do something that would help me reset and cleanse my body and mind. So I took the plunge and I committed to doing the Ultimate Reset. Not only were my physical results AMAZING....but I can promise you that I've never felt better - both physically AND mentally in my entire life." -Krysta Meyer, Star Diamond Beachbody Coach

When you feed your body ONLY what is good for it,  it's amazing what can happen.

Seriously, look at that change in just 21 days.

And there is the change that she saw on the scale. I generally don't put much importance on the numbers on a scale, because I know how deceiving the numbers can be...but 13.4 pounds. 21 Days. Seriously?!?

And she ate more food during this 21 days than she normally does. So there is absolutely no starvation involved in the Ultimate Reset. 

This program is literally life-changing. So what is it exactly?

The Ultimate Reset is a 21-day program that gently helps to restore the body to it's "factory setttings" while maximizing energy production and nutrient retention. This is a program designed to get the body into tip-top shape interally, just like your fitness program gets the body into shape externally. Anyone looking to restore their energy, boost their moods, and maximize their help can significantly improve the way they look and feel.

The first week of the Ultimate Reset is Phase One where you'll reclaim your body, accessing its inner chemistry and preparing it for change. You'll gradually be removing foods from your diet like red meat and dairy. Then you'll move on to week 2 or Phase 2 where you begin to release some unwanted compounds that have been holding your system back and you will start the detox process. This phase includes a very gentle colon cleanse and digestive support. And when I say gentle - I mean it. You won't be running to the bathroom a lot or anything :) It's seriously a gentle cleanse where you'll be eating 3 meals a day and snacks. But you'll be moving to eating a fully vegan diet. Week 3 begins Phase 3 where you'll help restore your digestive system along with other internal processes to maximize efficiency. You'll be putting nutrients, enzymes, and pre- and probiotics back into your body. This is the point where you're going to feel better than you have in your entire life and will start to tell everyone you know that they should do this too!

So that's the nutrition part of this wellness retreat.

One major aspect of this retreat is also learning practices to relax our body and mind all while staying active. 

So I'm very excited to annouce our brand new 3 Week Yoga Retreat. It's for beginners and for people who have no idea what they are doing with yoga (ME). It's all going to be streamed online using our Beachbody On Demand. Week one will focus on straightforward yoga basics. The focus will be on basic positions and alignment...poses led by yogis who specialize in many different types of yoga. Week two will progress into some flow but will not be overly complicated or aggressive. Then Week 3 puts it all together and will challenge us more. We will be the first group to do this together and I'm so excited about it. Since there is no working out on the Ultimate Reset (yes, even me!) this is the only thing that you are cleared to do. Why? Beacuse you don't want to be releasing lactic acid that could interfere with the detox process and the hard work that your body is going through interally. As I always tell my challengers - TRUST.THE.PROCESS. The people who designed this system are incredible and knew what they were doing. 

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Let's do this thing. And let's do it together.

We start on September 26th. For 3 weeks we will do this all together in a closed/private Facebook group and I'll be supporting you through the entire thing and we will be holding each other accountable. There will be coaches in the group that have done the Ultimate Reset in the past and they will feel comfortable answering questions about it too since they've had the personal experience.

How to join? Get your Ultimate Reset Challenge Pack (even on special right now). With that challenge pack comes a 30 day access pass to our On Demand program so you won't need to pay anything additional to stream the Yoga Retreat - how awesome is that?

All packs need to be ordered by September 19th to be in this group. We are going to be doing this together - me right alongside you and we are kicking off on the same day! This is the time of year when taking care of ourselves needs to be a priority and YOU are worth it.

Message me for more information!

I can't wait to feel amazing again!!  I'm SO excited to get started.

Any questions - send them my way.

xoxo, 

Shantel

Strawberry & Peach Quinoa Crumble

I was looking for a new breakfast recipe that would satisfy my sweet tooth, and stumbled across this recipe that was shared by Autumn Calabrese herself.  I decided to give it a try, and I'm so happy that I did!  It turned out great.  I will definitely be making this one again!  You could swap the fruits out to give you different flavors (although the peaches and strawberries were delish).

What you need:

• 3 large peaches (white peaches are my favorite, but any peaches would work)
• 2 Cups strawberries (I just eyeballed it...used a little over a half of a carton)
• 2 Tbs almond meal
• 1 Tbs 100% pure maple syrup
• 1 Tbs orange juice
• 1 Cup cooked quinoa
• 1/2 Cup gluten-free/vegan granola or rolled oats (I used KIND granola and it was delicious)

What to do:

1. Preheat oven to 350 degrees 
2. Grease a medium sized baking dish with coconut oil. (The original recipe called for using a cast iron pan, but I used my Rachel Ray baking dish and it worked just fine.)
3. Dice fruit into cubes and place in a medium sized mixing bowl.
4. Add almond meal, maple syrup and orange juice to the fruit.  Mix it up well.

      

      5. Pour the mixture into the baking dish.

      6. Bake at 350 for 15 minutes.

      7. While the fruit is baking, mix together the cooked quinoa with your granola (or rolled oats).

      8. Spread the granola/quinoa mixture over your baked fruit and place back into your oven.  Continue to             back for an additional 15 minutes.

Your fruit mixture should be bubbling when you take it out.  :)

Let it cool for a few minutes before serving.  It would be great served with a side of your favorite yogurt as an added source of protein!

Enjoy!  I hope your family enjoys this as much as mine.  

What About Day 31?

Anytime I am thinking about trying a new food plan, the first thing that always pops into my head is "what will happen when I stop this plan?".  When I read about The Whole 30, it was no exception and I immediately began to wonder what would happen after my 30 days, if I decided I could actually give up my cheese, yogurt, honey and peanut butter for 30 whole days.  I was incredibly shocked by what happened the day after I completed my 30 days!

Let me back up a bit.  I have always had a problem with controlling my eating.  It is not unlike me to sit down and eat an entire bag of marshmallows, a whole bowl of cheese dip, a half of a container of peanut butter.  The worst part about these food "binges" is how I feel afterward.  I go through a period of anger, being so mad at myself for doing that, generally on food that really isn't even "worth" it.  Then I get sad, depressed and anxious.  That's the worst.  The feeling of regret, anxiety and sadness...and it never fails.  So why is it that I keep going through this vicious cycle over and over again?  Food has such a control over me, and it just makes me angry.  I get angry I don't have control, but then when I do have control and can resist the temptations, I get angry that I can't have the foods I would like to...such a vicious cycle.

This has gotten better for me the longer I choose to live a healthy lifestyle, but I still go through times where stress gets to me and I turn to food...then they cycle starts all over again.  So.Frustrating.

Now, let's go back to about 5 weeks ago.  I was plugging along doing 22 Minute Hard Corps.  I was feeling strong, loving my workouts, eating "on plan" (or so I told myself).  The problem was that I wasn't REALLY tracking my containers like I knew I should be.  I was eating a spoonful of peanut butter drizzled in honey every time I walked into the kitchen.  I was adding honey to my coffee.  I was adding honey to my yogurt.  I was on honey (sugar) overload and I was feeling sluggish because of it.  Sugar is a crazy thing.  It affects every part of your health, and I was totally feeling the struggle.  This is why when I kept seeing more and more people talking about the Whole 30, I knew I needed to give it a try.  It was time to shake things up and try something new.  Everything the book talked about made so much sense.  Maybe, just maybe, the reason I could never kick the sugar addiction was because I was constantly trying to replace my sweet treats with a "healthy" alternative...the problem with this is that when you try to trick yourself into thinking you're getting a sweat treat, it's going to keep craving the sweets.  A light bulb went off in my head!  Could this really be the key to me finally feeling free from food?!?  I was ready to give it my all and commit for 30 days.

It has now been 32 days since I started the Whole 30.  I made it through the whole process with NO cheats.  NO off plan foods.  NO drinks.  I attended Mother's Day Celebrations, Birthday parties, and even a wedding without going off track.  I went to a Mexican restaurant and didn't eat any chips, salsa or queso dip (all was on my table).  I stuck to my shrimp fajitas without any shells, rice, beans or cheese.  I did it!  It was surprisingly easy.  I never even found myself craving anything or wanting to go off plan.  I feel so empowered and FREE!  I don't find myself feeling deprived and frustrated when I see others eating donuts, cake, ice cream, candy, or pizza that I can't have.  Now, don't be mistaken.  Going forward, I will allow myself to eat a piece of pizza sometimes and even some ice cream or cake from time to time...but I finally have control over my emotional attachment to food.  I don't even know how to put into words how incredible that feels.  While I fully believe in living the 80/20 lifestyle and enjoying an occasional treat, I now feel like I will actually be able to enjoy those treats without the emotional spiral that has always come with that for me.

So, what happened the day after the Whole 30?  Nothing.  Absolutely nothing.  I didn't change how I was eating.  I didn't feel the need to "reward" myself with junk food.  I feel like I'm an entirely new person.  I am incredibly grateful for this process and for my husband and mom, who supported me the whole time.  Drew would cook all of the milk solid out of my butter, so I could have clarified butter.  He ate what I ate and never complained.  He helped me figure the process out and encouraged me every day.  My mom cooked for me when I had busy nights of meetings or baseball with the boys, and always made sure she prepared food that I was able to eat.  Having a support system really is key, and I feel so blessed.

Can you relate to my relationship with food?  Do you find it so frustrating to have to have so much "will power" to get through any social gathering?  If so, I highly recommend you try The Whole 30.  The book is quite inexpensive on Amazon, and worth every penny.  Feel free to contact me with any questions you may have!  You are worth the 30 days it takes to take control of your health.

Whole 30 & 21 Day Fix Approved: Lemon Cilantro Chicken

I love Chicken, but get really tired of eating it the same way all of the time.  This is a great way to switch things up!  I used Boneless, Skinless Chicken Thighs with the recipe (which are technically not on the "approved" 21 Day Fix food list), but I think it would be good with any cut of chicken that you prefer.

If you're looking for a fresh, new recipe for chicken I highly recommend giving this one a try.  I love to pair this chicken with steamed broccoli or roasted asparagus.  Yummo!

What you need:

• Family Package of Boneless, Skinless Chicken Thighs (or any other cut of chicken)
• 1/2 Cup First-Cold Pressed, EVOO
• 1 tsp Sea Salt
• One bunch cilantro, chopped 
• Juice from 2 lemons

What to do:

1. Preheat oven to 350 degrees
2. Clean and trim your chicken
3. Place chicken in a 9x13 baking dish
4. Combine juice from lemons, olive oil, sea salt and chopped cilantro in small bowl.
5. Pour the juice mixture over the top of the chicken
6. Place in oven and cook for 30-35 minutes, or until Chicken reaches internal temperature of 165 degrees.

Break Sugar Addiction in Five Steps

As I sat down and started to write this post, I struggled with the title.  I wanted to say Five (Easy)
Steps, because it really is pretty simple.  I just couldn't get myself to do that though, because anyone that has ever been a sugar addict knows that breaking free from the sugar can be nearly impossible (or so it feels).

I have been eating "clean" for several years on and off.  Since I started the 21 Day Fix back in January 2015, I have definitely stayed the course better than any other time in my life.  The problem I tend to have is that I can commit 100% for awhile, then little bad habits tend to sneak back in.  I start to increase the amounts of certain foods that I'm eating, then wonder why I haven't made much progress toward my goals in a very, very long time.

So, let's get real.  I am a health and fitness coach.  I should be strong.  I have very high expectations of myself.  Others are watching me.  Failing is not an option.  But when it comes down to it...I'm human.  I falter...sometimes I downright fail.  But that's ok because everyday we get a new chance to start over, and that's exactly what I decided to do on May 1st.

It was during the month of April this year that I began to get a bit out of control.  I was adding honey to my coffee in the morning (honey is allowed, I told myself).  Then, I would add honey to my plain Greek yogurt (honey is allowed, I told myself).  Then I would eat peanut butter by the spoonfuls (peanut butter is allowed, I told myself).  Then, I would eat more peanut butter by the spoonfuls and add a big glob of honey on top (peanut butter and honey are both allowed, I told myself).  Do you see what I was doing?  I was excusing the fact that I was consuming entirely too much honey and peanut butter by telling myself this B.S. story that it was ok, because they were "allowed" on the 21 Day Fix plan.  I failed to let myself acknowledge the fact that I was eating like 6 times the allowed amount.  What did it come down to?  I am addicted to sugar.  I was replacing "sugar" with honey and peanut butter.  There could have been worse choices for me to be making, but it was really no wonder why I was not progressing toward my goals.

So, that led me to trying the Whole 30.  No dairy.  No beans.  No alcohol.  No honey.  No peanut butter.  Yikes.

I'm now 8 days into the program and I can say, without a doubt, that this has been an eye opening experience for me.  I finally for the first time (possibly EVER) feel free from the sugar addiction.  Do you know what that feels like?!?  It is amazing.  Mother's Day was yesterday, and I was able to steer clear from desserts without feeling extreme deprivation and anger that I was not able to indulge in the sweets.  This is huge for me.  I have been strong in not indulging in every sweet at every occasion in the past, but it has always left me feeling sad and angry (probably crazy, but true).

In my short time doing the Whole 30 program, I have learned a few things about sugar that I want to share.

Here are my thoughts on how to kick sugar in 5 steps...

1.  Commit to cutting out ALL sugar for at least 30 days.

This is a really big deal.  This requires commitment, dedication, and a lot of work.  Do you know how many products that don't taste sweet at all are actually hiding sugar?  Did you know that most bacon has sugar in it?  EVERYTHING seems to have sugar in it.  Read labels and you will find it very, very difficult to find anything packaged that is free of sugar.  It's no wonder it's hard to kick the sugar habit, when everything we put into our bodies seems to be full of hidden sugar.  The thing with sugar is that once you have a little bit, your brain wants more and more.  So, until you cut it out completely, you will never stop wanting it.  This also includes sugar substitutes.

2.  Stop the madness...no searching for sugar "substitutes"...

So, this is the big one for me.  This was like a BIG Ah-Ha! moment for me when I read through the Whole 30 book.  Every time I would eat "clean", I would find a "clean" substitute to fulfill my sugar cravings.  Instead of a candy bar, I would replace it with an energy ball.  Instead of ice cream, I would eat several spoonfuls of peanut butter drizzled with honey.  Instead of pancakes, I would eat banana
oatmeal pancakes or protein pancakes with 100% pure maple syrup.  I know this sounds like it would be ok because those are clean foods.  Here's the thing though, if your mind is craving something sweet, and you give it something sweet, it's just going to keep craving something sweet. It's this vicious cycle that never ends.  However, if you completely eliminate sugar, your brain stops craving the sweet.  It happens pretty quickly, too!  I started the Whole 30 on Sunday, and honestly by Thursday I was not craving every sweet that came past me.  Most importantly, my emotional attachment to sugar seems to have vanished.  It.Feels.AMAZING.

3. Fuel up.

Eat to fuel your body.  Eat whole foods.  Eat foods that don't require a nutrition label.  Eat fruits, vegetables, meats.  Most importantly, just eat.  Shop on the outside of the grocery store.  Commit yourself to eating to fuel and to give your body the fuel it needs to function properly.  Don't let yourself be hungry.  I'm not suggesting you cut back on eating, just change what you are eating.

 Learn to listen to your body.  Learn what it feels like to actually be hungry.  If you feel really hungry, but don't want a cucumber (or insert other vegetable) you probably aren't hungry at all.  You're probably bored.  Learn to know the difference.  Go for a walk.  Do some jumping jacks.  Read a book.  Likewise, learn what it feels like to be full.  Don't overeat.  There's a fine line between making sure you've had enough while not over-indulging.  It is also important to eat during your meals, then leave the food alone.  Stop the "grazer mentality".  Grazing tends to lead to mindless eating and poor choices.  Be intentional with your meals, then leave the food alone until you are actually hungry again.  If you are fueling your body properly, you should not be hungry as soon as you finish eating.  Listen to your body.

4.  Hold yourself accountable.

Tell others that you are doing this.  Declare it to the world.  Join a challenge group.  Don't know where to find a challenge group?  Contact me.  I will add you to a group where you can get the support that you need!  This is the secret sauce.  You don't have to do it alone.  Find someone that can help you to be strong when you feel like giving up.  You can do this.

5.  Stay strong.

There will people that won't understand what you're trying to do.  There will be people that try to tell you that you don't need to do this, or that one little piece of cake, pie, candy, etc. won't hurt.  Don't apologize for having goals to create a healthier you.  Don't feel "bad" that you have to decline a treat from someone.  I'm not saying you can never have a piece of cake again.  All I'm saying is that you need to give yourself freedom from sugar for the full 30 days.  You fall off the wagon, you start over at day 1.  Your life is your life.  You want to stop having the emotional ties to sugar?  You need to give yourself the full 30 days of complete commitment to the progress.  You can do this!  If I can, I promise you that you can too!  It's not easy, but SO worth it! If you struggle with recognizing that inner strength, I highly recommend getting started with a structured exercise routine that fits your lifestyle and goals.  There is nothing like getting a good sweat in to help you understand how strong you are from the inside out.  If you don't know where to get started with an exercise routine, please contact me.  I would be happy to help you find a program to fit your goals.

See what I mean?  There is nothing that sounds too complicated...but I know it's a hard commitment to make.  I also know with all of my heart that you will never regret the decision to take care of yourself.  I can't wait to hear about your success, so please let me know how you're doing.  

Show sugar who's boss.  You've got this!