Book review: Rachel Pires’ Diet Enlightenment

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I received a free copy of this book to review via Tomoson.com.  My views are my own and I do not recommend anything if I don’t believe in it. 

There are certain times of year when the diet season kicks into full gear.  You know, pre-beach season, pre-holiday party season, ‘New Year, new you’ promotions, and so on.  Many, me included, look for the magic button that makes weight loss easy and helps the healthy living mentality stick.  I don’t know about you, but the struggle is especially hard when my body rebels in some way (thanks Fibro and spinal arthritis). It’s not always about the popular method used for weight loss, but the right method that makes it work and stick.  Rachel L. Piers has been there and came out on the other side.  She found the magic button and it made all the difference.  In Diet Enlightenment: The Real Secret to Weight Loss, Pires shares her story and hopes to help the rest of us find it, too.

Rachel Pires is a wife and new mother, dancer, scuba diver, and second degree black belt in Taekwondo.   She writes for the Educational Testing Service (ETS) and is a weight loss advisor and blogger on Livestrong.com.  What does an education writer know about dieting?  Quite a bit, actually.  She’s traveled down the weight loss road a few times and did not achieve the success she sought until she found the right one.

Like many experts say, almost any plan can help one lose weight at first, but plans that involve removing certain food groups don’t always work long-term.  Pires wrote Diet Enlightenment with the voice of one who’s been through it. She focuses on calorie counting as the basis for diet success and explains how to calculate what you need and how to stick to the plan.  While she isn’t a nutritionist or dietician, she does seem to have a handle on the diet industry (Chapter Two), calorie counting (Chapters Six and Seven), successfully sticking to a plan while eating out (Chapter 10), and listening to one’s body (Chapter 9).  She also explains how healthy eating isn’t always the road to Thintown (Chapter 3).  Pires’ writing style is friendly and encouraging.  She explains that it can be easy and simple to lose weight and keep it off with the right mindset.

I nodded my head or agreed aloud as I read this one, which amused my dogs.  Chapter Three is my truth – I either gained or maintained while focusing on healthy foods without thinking of calories. I also gained weight after my initial loss on Atkins.  Since my diagnoses, listening to my body is required and I can see how listening when it comes to hunger and satiety is equally important.  While I’m not a strict calorie-counter these days (thanks to the 21 Day Fix eating plan), I can appreciate the information in this one.  A book like this one might have saved me from a few missteps in my weight loss attempts. The chapter on listening to your body makes this one a great read.

Diet Enlightenment was released last April. Pick up a paperback ($12.99 suggested retail) or PDF copy ($10.99 suggested) directly from Tate Publishing or find it at your favorite bookseller. Connect with Pires on Facebook or Twitter to ask questions or let her know what you think of the  book.   Have you read it?  Let me know your thoughts.

One week into 21-Day Fix

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Thank you, Autum Calabrese!  The 21-Day Fix is legit!



I’m proof that just about anyone can do the workouts and I had a good first week even with the modified moves and schedule! You know by now that I have to modify any program I’m on thanks to the crumbling spine.  I cannot (but can) belive I still had a successful week as far as weight and inch loss.

I made sure I ate my reds, greens,and blues every day without fail. Greens went into my smoothies along with fruit – even cabbage and broccoli.  I ate Soy Curls, tofu, beans, hemp seeds, and Gardein.  I counted oranges and teaspoons with nuts, nut butter, flax seeds and touches of oil in salads, oatmeal, and on bread. (Note:  Sherrie needs garlic bread with pasta!)  Starchy yellows included bread, rice, and oats.  When I ate Gardein as protein, I ate half to three-quarter sized yellows.  When I used beans as protein, I measured them in yellow containers and added more green to my meal.  My blues included homemade hemp and coconut milks.  I didn’t cheat last week.  I also didn’t eat on schedule thanks to a couple of crazy days.

For training, I alternated Upper, Lower, Total Body, and Cardio Fix with PIlates Fix and Yoga Fix to aid in my recovery.  I had a bad day on Thursday, so I did two short sessions with Tony Horton and a short walk.  Ten Minute Trainer is a great one for people short on time.

My results?  1 pound down and lost inches in my waist and hips.  Yes, inches plural.  I lost two inches off my waist and one off my hips.  I’ll take it!  I don’t usually care that much about the scale, but weighed in to prove that modification still yields results.

I cannot wait to see what the next two weeks brings!  I’m checking out Team Beachbody Club and Beachbody on Demand and will substitute a workout from 21-Day Fix Extreme, Focus T-25, P90X, P90X2, P90X3, Insanity, Asylum, RevAbs, Turbo Fire, or any of the other streaming workouts available on BOD.  If you like mixing it up or want to try a program before you buy, BOD rocks!

Here’s to another week of eating clean and training.  It doesn’t matter how you train – be consistent and go as hard as you can.  If you want to join me, just give me a shout.  I’ve got your back.

Note:  The images link to my Team Beachbody Store.  If you want or need support or accountability and don’t have a coach, pick up 21 Day Fix or any other program and I’ll be your coach.  You can join for free if you’re not ready to commit to a program yet and just need some help.  I’m here for you.

Entering my 46th year

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Howdy, y’all.  I’m 46 now. I’m now six years older than my father was when he died.  In some ways, I’m healthier.  In others, well, you know the deal.

At my last appointment, my rheumatologist said she didn’t know what else to try because various meds did not have much of an effect.  She also joked that I’m one of the rare types who lose weight on Cymbalta rather than gain.  Ha, ha.  (Note: I went off Cymbalta and gained everything I’d lost.  I’ve since tweaked my menu and am back on the losing track.)  she also had no answers for me about my swelling hands or glands on my neck. I am not amused.  I have an appointment with my primary later this month.  Maybe she’ll have answers for me since I had blood tests a few weeks back.

I’m tired, frustrated, and still fighting.  Going more natural in conjunction with some meds to find the optimal balance and solutions.  I’ll always have arthritis and Fibromyalgia.  How my body handles them is what will change.  I’m listening to my body more and found the ideal training schedule.  I wear my pedometer every day and strive to get in more steps each week.  I eat more leafy and non-starchy plants than bread and other starchy goodness.  I eat less sugar.  I drink lots of water and herbal teas, especially those containing adoptogenic herbs (Organic India’s Tulsi Teas are my favorite).  I’m getting more sleep and taking Melatonin for help on bad days. I nap when necessary.

I will get better.  I will improve my quality of life. It’s getting better every day. Cheers!

How are you celebrating the newest year of your life?

Review and giveaway – Garcinia Cambogia Advanced and Slender Cleanse Advanced

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This review is a little different because I haven’t tried the products myself. I did put in some research and want to let you know what they are and how they may help in your fat loss efforts.

I am all for finding help where fat loss is concerned. Eating in the right combination at the right times, adding or removing specific foods, stepping up the cardio intensity, and any number of tips, hints, and supplements are available. For the moment, tweaking my eating plan is my go-to since my body decided to rebel and not work well. For some others, adding supplements to the menu is the go-to. One that gets mentioned quite a bit is Garcinia Cambogia. Magazine articles and mentions on daytime talk shows put the spotlight on this Indonesian tree fruit and its benefits.

In the 1960s, scientists discovered that the acid in the Malabar tamarind is similar to the acid in citrus fruit. If you’ve ever heard of the Grapefruit Diet, you’ve heard that fruit helps block and burn fat. Consider Garcinia Cambogia the acid without the grapefruit. You could keep eating your clean diet, add the supplement, and burn more fat. Garcinia Cambogia also helps suppress the appetite somewhat, so you may not feel tempted to snack more than usual. Sounds easy, right? It is, but you have to take the right Garcinia supplement.

Team Innovations Labs developed Garcinia Cambogia Advanced based on recommendations by experts. Their 60% HCA formula is gluten-free, comes in a vegetarian capsule and has no fillers, binders, or artificial ingredients, and is made in the USA. Just take one pill 30 minutes before a meal twice a day for optimal results. Try it before breakfast and dinner.

Team Innovations Labs combines its Garcinia Cambogia Advanced with an all-natural cleansing supplement to create a fat loss kit guaranteed to work. Slender Cleanse Advanced is a seven-day cleanse designed to help kick start a new plan or help break a plateau. Pick up this dynamic duo from Team Innovations on Amazon for $37.95.

You can win your own Fat Loss Kit from Team Innovations Labs. Just comment on this post to enter.  What are your fat loss tips or tricks?

This contest is only open to contestants in the USA.  Only one entrant will win.

I received one or more of the products mentioned above for free using Tomoson.com. Regardless, I only recommend products or services I use personally and believe will be good for my readers.

Review: Naturalico Speed Rope

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I don’t always jump rope, but when I do, I make sure I have lots of padding on the floor, my awesome shoes on, and the Naturalico Speed Rope.

I loved jumping rope when I was younger. I did when I was a little older, too. My last rope had wood handles and was a heavy fiberous rope. I had to put knots in it to cut the length a bit so I wouldn’t trip and I think it wound up on the donate pile before we moved. I know the kids used it with friends when they were smaller. It was long enough for 7-8 year olds to use for team jumping. What made me think I could use it alone easily? Granted, the jumping was all before my back issues made themselves clear, but I loved it. It was one of the few forms of cardio that I loved.

I still need cardio and still hate most forms of it. But I do have a new toy to play with. The Naturalico Speed Rope is adjustable, lightweight, and comes with a storage bag. I can’t always go as hard as I’d like for long (doc’s orders), but I can break up my sessions with a jump break. I jump on the balls of my feet and only on double-padded floors to save my joints.

Why a jump rope?  I’ve realized that I can go hard for short bursts of time and love the idea of increased fat burning in a shorter amount of time (it’s one of the reasons I adore 10 Minute Trainer).  According to Naturalico, 10 minutes of jumping can provide the same calorie burn as 30 mins of slow cardio and these short, intense jump circuits burn calories during and after a workout.

The rope is very light.  It’s almost as if I’m going through the jump rope motions without a rope.  It’s 10 feet long, so almost anyone can use it.  Since I’m the only one at home interested in jumping, I adjusted it to the perfect length for me.  The bearings are pretty solid and have handled drops on the floor and snatching by the dogs perfectly.  I wasn’t sure I still had it in me, but I can still get in those cross-armers jumps and double unders just fine.

And thanks to the added padding, I don’t ache any more than usual after a session.  I do limit them to four a month just in case.  You know, wonky spine and all.

The fine folks of Naturalico provide awesome customer service.  My rope arrived very quickly and cs followed up to make sure I received it in good condition. In addition, the rope comes with a limited lifetime manufacturer guarantee.  I love it when a company stands behind a product.

Want one?  Swing by Amazon and pick up yours for $29.99.  If you need a rope that’s going to stand up to steady use, go get Naturalico’s.

Note:  I received this product for free but it in no way had an effect on my review. My views are my own.  

Getting started on a healthier lifestyle

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Getting on track can take any number of paths.  Finding the right one for you is key.  Find your ‘Why,’ your ‘How,’ and go from there.

Say you want to get healthier but don’t know where to start.  Maybe you need to start over after an injury or falling off the wagon.  I understand completely.  Fibromyalgia flares make it difficult for me at times to stay motivated and if I slip into a bad place, I don’t just fall off the wagon.  I jump off with both feet and dive into the pool of Stuff that Hurts.  Getting on track can take any number of paths.  Finding the right one for you is key.

Before you find your way out, it’s a good idea to figure out how you found your way in.  From there, figure out what you want for yourself – find your why.  Why do you want to change?  Once you know your why, you can move on to how.  For me, I put on a great deal of weight initially after meeting my husband and slacking off on my fitness and eating plan.  I found my way back to fitness a few years ago and lost 30 pounds, but then my accident threw me off track in a big way. Add the additional pain and frustration of health issues into the mix and I find myself fighting for relief.  My reasons for change are to find relief from the severity of the pain and improve my overall health.  Those are non-negotiable.  Now it’s time to figure out how I make the changes that will bring improvement.

How to start on the road to better health depends on your personality and abilities.  If you’re an all-at-once type, then hit the ground running with an inclusive training program that includes an eating and fitness plan.  Go with a home-based program or join a gym.  If you need to ease into it, pick one area of concern and get it where you want it.  Start with a training program or focus on your dining habits.  Start dancing, walking, running, jumping, stretching, or punching and kicking your way into a less sedentary life.  If your eating habits are less than stellar, clean things up. Pick up information on clean eating, stock the freezer and pantry, and learn to cook.  Keep it simple if necessary.  Learn how to build a healthy and balanced plate, eat, and repeat.  I started with exercise before cleaning up my eating.   In my current condition,  my eating plan has to be on point because my training schedule depends on what my body can handle and recover from in a reasonable amount of time.

Notice I didn’t use the word ‘diet.’  Eating well is key, not dieting. Under fueling the body long-term results in weight gain.   Let my lifetime of crash dieting be a lesson to you.  It doesn’t help.  If the fitness program you choose tells you to eat 1,800 or more calories a day, eat them.  Your body needs them.

Alright, now you generally know what to do.  Figure out your why, decide on how, and get started.  If you need support, I’m here for you.  Hit me up on Facebook, Tumblr, G+, or Instagram for daily or weekly chat.  I’m still on my journey and by your side.

Until next time, peace!

See ya, January! Happy February!

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I’m glad to see January 2015 go. It was a craptacular month and I don’t think I could easily handle a second month of it. An annoying reason I hated the month is the setback. Grr, the setback. But, January is over and February is here. I’m ready for it.

I tried to post this yesterday, but the January Kick Ass continued for an extra day. My saved pots disappeared three times.  I was not amused.

My goals this month are to get my eating back on track and learn more about what ails me. Research might drive some people crazy, but it helps me feel like I have more control. The Fibromyalgia quirks and tummy issues don’t bother me as much since I have an idea what to expect. I hope that makes sense. I wonder sometimes if it does. If it doesn’t, I blame Fibro Brain. 🙂

And speaking of research, I picked up this goodie a few days ago. candida

Ricki Heller‘s blog is one of my favorite stops and I know the advice in this book in my hands will make a huge difference.  I’ll share more about the book and recipes here and in my Examiner column.  If you need sugar-free, gut-healing whole food recipes, take a look.

I was advised to consider the possibility of candida overgrowth a little over a year ago.  I took the assessment and scored in the top range before I completed the whole thing.  Oy.  Overachiever, I am.  These recipes work with my eating plan.  I just have to tweak things here and there.

For fitness, I’m starting another round of 21 Day Fix starting on February 8.  21 Day Fix Extreme drops today, but I am not ready for that one.  Both 21DF and 21DFX are designed to get you on track with 30 minute workouts (yes), an easy clean eating plan, and quick results.  All moves include a modifier front and center and only minimum equipment is required.  I’ll use resistance bands and my favorite exercise mat.  If you’d like more information on either program, give me a shout or visit my store.

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30 minutes a day, clean eats, and modified moves that even I can do. Love it!

 

Do you have specific plans or goals for February? If you need or want support and encouragement, give me a shout.  If you’re following a different program, it’s all good. This is all about support for whatever your goals are. Swing by Facebook and say hi.

Until next time, be good to yourself.  Remember that you are not alone and that you are your competition.

Peace!

 

Review: Number One Nutrition’s Advanced Probiotic

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nin adv probiotics

 

I’ve learned a lot in this past few years about the importance of a happy and healthy gut. Probiotics play a huge role in the process. I treat my body like a lab at times. One experiment involved cutting the use of a probiotic for 30 days. That was a huge mistake. The bloating and, um, irregularity were painful. Use of the wrong probiotic wasn’t good for me, either. My gut is pretty wrecked after years of antibiotics and other medications along with previously unknown food sensitivities. Limited peanut butter, coffee, and wheat, and no more dairy, period. The peanut butter and coffee hurt the most, but that’s another story for another day.

I noticed that my daily dose of nutrition in a glass wasn’t giving me enough gut protection, so I went back to a separate probiotic. Number One Nutrition’s Advanced Probiotic fit the bill. It’s vegetarian-friendly and dairy-free!

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I gave Advanced Probiotic a try and it made a big difference. It worked as well as more expensive brands I’ve tried and I felt the difference almost immediately when I ran out for a few days. Finding a good probiotic without dairy is huge when dairy is an issue. I picked up a bottle of a different brand for comparison and will go back to Advanced Probiotic as soon as I finish this jar. When I find something that works, I stick with it.

Give Advanced Probiotics and other products from Number One Nutrition a look. You might find the supplement you body’s looking for.  Pick it up directly from Number One Nutrition or on Amazon.com.

I received one or more of the products mentioned above for free using Tomoson.com. Regardless, I only recommend products or services I use personally and believe will be good for my readers.

How was your 2014?

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It’s the time of year when people make grand resolutions after looking back at the current year. I’m not making any grand resolutions myself. Goal setting seems to work better for me. I’m happy to have reached the majority of goals I’d set for myself and plan to do more of the same in 2015.

I’m ending this yer on a healthier note than I started it. I have more answers than questions about my health and am on the healing track. I’m not 100% there, but I am much better than I was. I still hurt daily, but I hurt a lot less.

I’m still working on my fitness. Yes, Beachbody programs play a huge rule, but walking and flexibility training are in the mix. I plan to take on Body Beast in 2015 and hopefully hubs will join me.

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Body Beast works for men and women. Muscle burns fat, baby! Sherrie Thompson photo.

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To train like a beast, I must eat like a beast. Yes, I will be plant-based because that is my way. Sherrie Thompson photo.

As for family stuff,  I plan to keep doing what we do.  I’ll love and accept them for who they are as people and not just because of ties.  and I’ll beat the girl in her games, dammit.  I can’t help it that I’m a dedicated PS person and shen bounces around.

As for swearing, that’s not going to change.  I know when to reign it in and when to let loose.  Letting loose is when I’m lifting heavier or tripping over the dogs.

Here’s to you.  Set goals, work toward them, and live well.  Do your thing.  Compete only with your former self.  Love yourself as you would anyone dear to you.

Peace.

**The link will take you to my Beachbody page.  If you need a coach, suggestions on a program,  or just want to hear from someone who gets it, give me a shout.**

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How not to go vegetarian

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Switching from an omni to vegetarian way of life can be easy, but if you want to keep it healthy, don’t do what I did. Let my mistakes be your guide.

When I first made the switch, I replaced all meat with additional bread, cheese, and fat. I thought I could eat anything I wanted in large quantities because I wasn’t eating meat. Unless the cheese is made with vegetable rennet, it might as well be meat. And those calories add up. I lost weight because I was working out five days a week. The minute things slowed down, the weight came on.

Another big mistake I made was not eating more vegetables. I ate the same handful of veggies I’d always eaten, but most of them were either starchy or smothered in cheese or butter or both.

And don’t get me started on the sweets. I feel into the ‘woah, this is vegan?’ trap and tried everything. Lots of everything. I still try lots of vegan sweets, but not all at once.

If you have any questions about my missteps, feel free to ask.

Until next time, peace and good eats!