Undoing the damage!!! Shakeology 3 Day Cleanse

Even though we swore we were not going to do it again this year we did…we OVER ATE.  And now we feel guilty and horrible and bloated.  I am here to help.  I will be putting on a Shakeology 3-Day Cleanse for those who want to undo the damage!

So what is a 3-Day Cleanse?  Well it is not a cleanse in the "traditional" sense.  I like to think of it as a kick-starting your body.  It is best used as a prep for a new workout routine.  So after your killer results on the 3- Day Cleanse, get started on a new workout routine, or increase your current one.  You will see an increase in your results!

The Science Behind the Shakeology 3-Day-CleanseI like to call the Shakeology 3-Day Cleanse a "performance cleanse." This is because it was designed to be done with a workout program. Let's take a look at how this differs from other cleanses, how to tailor it to your needs, and what to expect.
First of all, it's not a true cleanse. It's a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it's like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you'll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it's nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you're after is not weight loss—though it will likely occur—but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you're doing an exercise program.
How It WorksYour eating structure doesn't change. You still eat every few hours while you're awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you're not eating as much food as you'd normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn't restrict the actual nutrients you're getting by too much, so activity can continue as normal.
Now for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you're eating are so high in fiber and nutrients that it's virtually impossible to overeat. You'll be consuming so much fiber, along with enzymes and digestive aids, that your body's ability to flush excess foods quickly will be at its peak.

So…. let's do this.  3 days.  9 packets.  I will ship you 9 packets of Shakeology at my cost, plus shipping.  That comes out to $50. I obviously make nothing on this transaction.  I just believe in Shakeology THAT much that I know you will love the way you feel.

Halloweenie fun

We had lots of pre Halloween fun this last weekend. We continued with our family costume tradition and dresses as characters from the Wizard of Oz.  Dan was the Scarecrow, I was the Wicked Witch, Denton was the Lion and Riley was Dorothy.  Can't believe we didn't get a pic of Denton in his Lion costume :( and now he won't wear it anymore. Haha

We went to a party at our friends house, shout out Modlins!! We played party games and Dan and I both won our respective strength contest of holding up a full glass beer stein the longest!  The kids all played together and we had a blast.

Saturday was Riley's school Halloween carnival. We had so much fun playing games and hanging out with friends. 

Salad anyone?

Anyone that knows me, knows I love salad.  I literally eat it every day for lunch at work and it is my main choice when out to eat.  Salads taste good, fill me up and most important are healthy.  But...if you aren't careful you can turn that healthy meal into less healthy than a piece of pizza!

Here are the 5 mistakes you can make to turn your healthy salad into a big old high calorie mess.

5 Mistakes You're Making at the Salad Bar

By Zack Zeigler

You can breathe a sigh of relief. We're going to spare you the lecture filled with impractical "rules" for what you should or shouldn't eat at the salad bar. Instead, we're going to level with you about how to refine a few of your salad bar habits with some practical tips.

Don't worry, that doesn't include discussing table napkin etiquette or a brief history of the salad fork (that's the smaller, shorter fork, by the way). But it does include tips for how you can eat the foods you want while keeping your diet in check.

Mistake #1: You Don't Realize Salad Isn't "Free"

You might avoid the iceberg and head straight for romaine, kale, spinach, and mixed greens, but it doesn't take much to ruin what could be a healthy meal. Calorie-dense add-ons like shredded cheese, pasta, or those crunchy sesame noodles won't cause your spare tire to inflate . . . if you are mindful that they are much higher in calories than nutrient-packed veggies like cucumbers and peppers, or fruits like apricots and tomatoes. (We know, we know—some of you consider tomato a vegetable. The outcome of the Supreme Court case Nix v. Hedden [1893] says you're wrong. Yes, the Supreme Court seriously spent time deciding that.)

Mistake #2: You Eat Too Much "Good" Fat

Fats are essential. Monounsaturated and polyunsaturated fats found in salmon, eggs, olive oil, avocados, and nuts can help fight disease and regulate cholesterol levels. But an ounce of fat also contains more than twice as many calories as an ounce of carbohydrates or protein, so a truck-sized load of "good" fat on your plate still spells bad news for your gut.

Don't avoid fats entirely. Just don't pile 'em on. Use the thumb rule. When you're adding a serving of a fatty food, use about a thumb's worth. Generally, you don't need more than two thumbs' worth of fat on a salad, so maybe a wedge of avocado and a small spoonful of chopped nuts. (And you thought thumbs were just for rating movies.)

Mistake #3: Your Plate is Monochromatic

No need to hit every shade on the color wheel, but a hodgepodge of reds, oranges, yellows, and greens does more than pretty up your salad; it adds variety to your diet and delivers a variety of essential nutrients—particularly phytonutrients, which are unique to fruits and veggies—when consumed.

"Darker color veggies like broccoli, spinach, peppers, and carrots have the most nutritional value," explains Nancy Clark, MS, RD, CSSD, about phytonutrients. "But each color—red cranberries, white onions, orange carrots, green peppers—has different antioxidant properties and different ways to protect against things like cancer or heart disease."

Since variables like your sex, age, and how active you are determine how many fruits and vegetables you should consume per day, let this plug-and-play calculator from the Center from Disease Control and Prevention crunch the numbers for you.

Mistake #4: You Avoid Carbs

If you've turned your back on carbs, fearing they'll make you fat, it's time to put your hat in hand and apologize to them. Carbohydrates don't make you fat (hint: lettuce—and all other vegetables—are carbs); consuming too many calories does. So if you're training hard, you most likely want to go heavier on the healthy carbs, given they're your body's primary fuel source.

"Body weight can increase after a carbohydrate-rich meal because carbs hold water in the body," Clark says. "When you carbo-load, for every ounce of carbohydrates you store in your muscle as glycogen, you store about three ounces of water. So when someone eats a bunch of pasta and wakes up the next day feeling like they've gained two pounds, they have gained water weight, not fat."

Mistake #5: You Really Love Dressing

We've all done it; after pouring our blood, sweat, and tears into making a perfectly balanced salad, the whole operation goes kablooey after we drown it in an inch of dressing.

"Put the dressing in a side dish, dip your fork into the dressing, and then stab a forkful of salad," she suggests. "You can also dilute the dressing with water, vinegar, or even some milk if it's a creamy dressing." Clark adds, "A little bit of dressing on a big salad can be a lot of dressing. Say three tablespoons of dressing is 200 calories. If you have six tablespoons worth of dressing, that's 400 calories. So if you're using all of it, you could have had a piece of pizza."

Sunny San Francisco

This past weekend Dan and I went to San Francisco for his Annual Masonic Communication.  We left the kids with their grandma so we could have some fun on our own.

We did a little sightseeing, a little nightlife and we got to visit with some old friends who moved to San Francisco. Plus Dan's mom and Dan drove in a few hours to have dinner with us. 

We had a blast but couldn't wait to get back home to see the kids

Dan and his Mom

Me and Dan's Dad

Me and my not so little nephew 

Pier 39

Our friend Nao who lives in SF

I went on a tour of the Walt Disney Museum

View of the Golden Gate Bridge from the Museum

Walt's first Mickey Mouse creations

The original Disneyland proposal

Miniature Disneyland display

One of the many newspaper cartoons published when Walt Disney died

Our amazing hotel

Me, Amanda, Lindsey and Nao at the Top of the Mark

Amanda, me and Lindsey who just moved to SF

Grand Master's Ball

Me and Dan at the Top of the Mark

This is your brain on.....exercise

Your Brain on Exercise

By Tony Horton

There was an astonishing article in Newsweek a few weeks back that just blew my mind/brain/cranium/noggin. Here's what I've learned from this article and further research. We all know that working out and exercising do amazing things for our body, and the benefits, other than weight loss and getting fit, are endless. Most of us also know that when our hearts, legs, and lungs get pumping, we feel much better than if we did nothing. Turns out that doing 20 minutes or more of cardiovascular and/or high-paced resistance workouts affects every aspect of our lives. The great thing about the Newsweek article is that it really laid out the scientific findings over the last few years. Here's the scope. When you're forced to pull more oxygen into the body through exercise, you break what's called "the blood-brain barrier." It happens when you climb a long flight of stairs and when you're busting through any kind of workout that gets your heart rate pumping. This oxygen-filled blood makes its way into the temporal lobe of the brain. Inside that temporal lobe is an area called thehippocampus. Inside the hippocampus lies the seahorse-shaped area known as the dentate gyrus. As you exercise, these oxygen-filled blood cells rush into this area of the brain. A chemical/protein called IGF-1 is formed and released inside the dentate gyrus, which ramps up another chemical/molecule called BDNF; both IGF-1 and BDNF are "Miracle-grow" for the brain. Studies with kids right up to seniors have proven that high-paced workouts (www.milliondollarbody.com Power 90®, Power Half Hour®, Power 90® Master Series, P90X®, Tony & the Kids!, etc.) cause the release of these chemicals into the brain. Combine this with even more "brain drugs" like dopamine, serotonin, and norepinephrine and you've got yourself a feel-good party in your head. Aerobic physical movement causes the release of these chemicals, and they all help you focus and give you energy when you need it. They also help you relax and rest properly. It's like a homemade chemistry set inside your skull that produces a cocktail that simulates the effects of Prozac and Ritalin. Children who play outdoors more often score better on tests than kids who don't. Regular physical activity improves memory, mood, and problem-solving abilities. Consistent exercise raises self-esteem and decreases anxiety. Study after study has proven that people who exercise 5 to 6 days a week greatly decrease their need for psychotherapeutic drugs. If your brain goes without regular bouts of exercise, the hippocampus will shrink and erode, which can lead to neurological illnesses such as Alzheimer's disease. When the dentate gyrus is stimulated, neuro-genesis or neuro-plasticity occurs. I'm not talking about just slowing the aging process, I'm telling you that the brain creates new cells through exercise—brand new cells that assist in the reversal of aging. If you're looking for the fountain of youth, you can find it inside your head every time you exercise for more than 20 minutes.

Drink to your health

25 Ways to Drink More Water

By Kirsten Morningstar

Let's do a simple nonscientific test to see if you are dehydrated right now. Pinch the skin on the back of your hand. Does your skin spring back into shape, like a gymnast sticking a landing? Or does it take its sweet time spreading out and settling? If your answer is the second one, you're in need of some H₂O.¹

You've heard us say hundreds of times how important it is to drink plenty of water. That's because we can't say it enough! If you want to lose weight, you need to drink water. If you exercise, you need to drink water. If you want healthy skin, you need to drink water. Your body is comprised of 70% water (and your brain is 90% water!). Your blood and every cell in your body are made almost entirely from water. If you want to be alert, have organs that function properly, and get the most out of your workouts, you need to drink enough water.

We get it. Drinking enough water to stay hydrated every day can be a daunting task. Here are 25 tips that will help. In the spirit of this article, how about pouring yourself a glass of water right now to sip as you read? Go ahead, we'll wait.

Know how much you should drink

Knowing is half the battle, right? We recommend drinking half your body weight, in ounces of water, every day. So, if you weigh 180 pounds, divide that by 2. Your magic number would be 90. That's 90 ounces of water every day, a little more than 2.5 liters.

Your number might be different

Everyone has different hydration needs, based on weight, exercise intensity, kidney function, climate, and a bunch of other stuff. If you live in Death Valley, for example, you'll want to add a few more glasses of water. Pay attention to how your body feels when it is properly hydrated and use that as a cue.

Keep score!

Now that you know how much you need, it's time to keep track of how much you are actually getting. Measure how many ounces your glass or bottle holds and figure out many times you'll need to refill it during the day. There are a dozen free apps that keep track of your water consumption and reward you when you reach your goal. Find one that you like and turn hydration into a game.

Rise and shine!

Drink a glass—or two!—as soon as you wake up. You haven't had any fluids for 8 hours, so this could be the most dehydrated you will be all day. Plus, it's a great way to jump-start your metabolism. Try leaving a tall glass of water on your nightstand and drink it before you get out of bed. (Don't try this if you have a cat, or it will knock the glass over in the middle of the night, splashing your face and soaking your copy of People magazine.)

Watch the clock

Set an alarm to remind you to drink every hour during the workday. When it goes off, get up, shake a leg, and take a stroll to the water cooler for a refill. You'll fulfill your water quota by quitting time.

Make it a habit

Do the timer trick above for 21 days and, congratulations, you will have formed a habit.

"But it will make me have to pee!"

Yes, it will. That's a biological fact of life. While you're in the bathroom, have a gander at the color of your pee. It should be mostly clear and odorless (unless you've been eating beets or asparagus). If it is dark or cloudy, you, my friend, are dehydrated. Drink a glass of water right away. Your body will also adjust to drinking this much water and soon, you won't be running to restroom as often.

Make more water

Every time you go to the bathroom, replenish your body with a fresh 8 ounces of water.

Pair drinking water with other activities

Fill up your water bottle before you walk your dog, check your email, or when you leave for work. Drink a glass of water before you brush your teeth or wash your face. Then, drink another glass when you are done.

Choose your vessel

We think drinking out of a glass is more appealing than swilling from a paper or Styrofoam® cup. And, it's gentler to the environment. Choose a beautiful glass or pitcher that you'll want to use frequently. Feeling fancy? How about a goblet?

Take it to go

Keep a water bottle with you at all times. Think of it as an accessory. Water bottles collided with fashion a long time ago; there are colors and styles for everyone. Splurge on one you really like, the bigger the better. Glass and stainless steel are the best choices, as they won't leach chemicals into the liquid contents. Avoid plastic bottles whenever possible.

Exercise requires more water

Being dehydrated can slow you down and zap your energy, making your cardio or weight lifting workout feel brutal. Your muscles need fluids to function fluidly, so be sure to hydrate before, during, and after exercise.

Drink a glass before bed

If it doesn't make you stumble to the bathroom in the middle of the night, drink a glass before you catch some Zs to stay hydrated until morning. Or, try a soothing mug of hot water with lemon and a small drizzle of honey.

Replace other beverages with water

How many ounces of soda, juice, coffee, or beer do you imbibe on a daily basis? Come on, be honest. If you regularly drink a Venti latte and an orange soda, swap them for water. That's 32 ounces right there, not to mention the hundreds of calories eliminating those drinks will save you.

Drink when you are hungry

If you feel a snack attack coming on, drink a glass of water, then wait 15 minutes. Dehydration pangs are often misread by the body as hunger. A glass of water will replenish your body and help you feel satiated. If you are still hungry 15 minutes later, reach for a piece of fruit or a handful of raw nuts.

The drinking fountain rule

Every time you see a drinking fountain, drink for a count of 10.

Drink before you eat

Drinking water before you eat will help you feel more satiated and you will eat less. A study from the Virginia Tech Department of Nutrition suggests that drinking two glasses of water before (not during) each meal can significantly increase weight loss. Not only that, but the water drinkers in the study continued to lose weight and keep it off.²

Eat your water

You can add even more hydration by eating water-packed fruits like melons, cucumbers, berries, and celery.

Go one-for-one

Pace yourself in social gatherings by drinking water between alcoholic beverages. You'll reduce your risk of a pounding hangover and help meet your daily water intake goals.

Flavored water

Not thrilled with the tasteless taste of water? Think it tastes like licking windows? You can give your water zing by adding a wedge of lemon, crushed mint leaves, sliced cucumbers, or strawberries. Try these delicious fruit and water "mocktails." They replenish your system with electrolytes and micronutrients at about 7 calories each.

Make it bubbly

If you are addicted to soda, and crave a fizzy refreshment, consider sparkling mineral water flavored with fruit, or invest in a SodaStream® to have an unending supply of bubbly water at your fingertips.

Give yourself a little variety

Not all of your H₂O has to be room temperature, or loaded with ice. Mix it up. Serve warm water with lemon or brew a cup of herbal tea.

Suck it up

Some people find that they take bigger gulps when drinking through a straw. If you are one of these people, you might consider buying a reusable metal or glass straw. The plastic kind is coated in chemicals.

Drop your juice habit

If you are trying to lose weight, this is an easy place to cut calories. Make the transition to drinking pure water by filling your glass halfway with juice then filling the rest with flat or sparkling water. Once you get used to this, try using only 1/4 juice.

Involve others

Invite your friends or office mates to participate in a water challenge with you. Set a goal of how much water each person will drink per day, then keep score. The people who skip the most glasses of water have to buy lunch.

When in doubt, drink water

Many common complaints, including headache and constipation, can be alleviated by downing a tall glass of water. Studies show that water can play a vital role in preventing more dire conditions as well, including several types of cancer. In one study, drinking more water reduced the risk of colon cancer by 45% in women and 32% in men.³

Sources:

1.     Skin Turgor Test

2.     Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults

3.     Water and Cancer Prevention

www.beachbodycoach.com/kgoar

Guess who's back?

I am the type of person who lives by lists and reminder alarms.  I love crossing things off lists when they are finished. Sometimes I make a list of easy things to do just so I can cross things off.  I also depend heavily on my reminder app on my phone.  It reminds me to do, well everything.

So I have had a reminder to "update blog" on my phone for almost a year now.  Every time it comes up I hit snooze, thinking I will get to it later.  Well later comes and then I snooze again.

Today is the day I stop procrastinating and get it done!

So what has the Goar family been up to?  Riley just started second grade and Denton is in his last year of pre-school and has started the pre-K class.  Riley has been keeping busy with soccer, gymnastics and softball (takes after her mama with the athlete gene) and Denton has just started soccer as well.  Needless to say we have been very busy.  Saturdays are usually full of soccer, and kids birthday parties.

We recently sold our condo and bought a house and are loving having all of the space and a backyard.  Oh and we got two dogs!  Lexie and Louie.  They are chihuahua/mini pinscher mixes and are so adorable. They are brother and sister and look like twins, only one is brown and one is black.  They are the perfect addition to our family.

Aside from all of this Dan and I recently took on a healthier lifestyle.  Through eating right and exercise, Dan lost 30 pounds and has kept it off.  We both drink Shakeology every day which helps maintain weight loss, curb cravings and provide a daily dose of dense nutrition.  We love it.  I have been doing Focus T25 which is an awesome workout by the same trainer as Insanity and I am finally in better shape than I was pre-kids :)  so love it!

So here is our family update, our long long over due update. Next time I won't snooze my reminder for so long!!

Now here are some updated pics of us....

www.myshakeology.com/kgoar

www.beachbodycoach.com/kgoar