Tag Archives: glutenfree

Spring Clean: Do you need a DETOX and my TOP 3 Faves

Spring has finally SPRUNG! Open the windows, let in the fresh air and deep clean everything. It’s also a good time to take closer look at your own health and see if you might need some internal spring cleaning too.

Have you ever considered doing a DETOX? Well, I will be honest in telling you that when I hear this word I immediately start to cringe because to me it means I will be needing to limit or take away foods from my diet. In some cases, this can be a good thing but to an endurance athlete, we need to keep our fuel clean and keep it coming to give our bodies the nutrition to support the level of training we put in day in and day out. Therefore, it is not usually recommended that anyone in training for any level of Endurance Events/Races participate in a detox. That being said, we all have our “off training” months or even periods within our training schedules where we are working out at a lower intensity and THAT is the perfect time to find a detox program that fits your needs and schedule.  I’d love to share with you some common reasons WHY you might consider or your body might NEED a detox!

  • DeBloat
  • Cravings
  • Weightloss Resistance
  • Insomnia
  • Fluid Retention
  • Moodiness
  • Gallbladder Issues (or you’ve had it removed)
  • Constipated
  • Feeling Depressed
  • Skin Problems/ Allergic Reactions

If you have more than 3 of these symptoms it’s a sure sign that your body might be out of balance and a Detox may be able to help! There are so many programs out there and I’m here to tell you that I’ve tried a couple and happy to give you my take a ways today. I encourage you to look at several options and find one that fits best with your lifestyle. Depending on the intensity of the symptoms you may want a longer program, but for my own personal ACTIVE lifestyle I’m finding that anywhere from 3 to 21 days works for me.

Whole 30. First you should read the book It Starts With Food. This is the bible for this program and will tell you exactly what you can eat and what you will need to limit for 30 days. I say limit because most American’s do not normally eat this way and so it’s a big shock to most people’s body. I mention this one first because it has been recommended to anyone suffering from celiac or gluten sensitivities. If that is you, talk to your doctor and see if plunging head first into this program can deliver you real results, real fast.

21 Day Sugar Detox (Diane Fillapino) Loved this program and especially her cookbook. What’s nice about this program is you can pick your LEVEL of intensity and really ease your way into a “Whole30” level of thinking. You complete a short survey to find out where you should start and for me I was already cutting out dairy and grains so I followed level 3. What really worked for me was creating a list of foods I had that were “approved” for my level of the program taped to my fridge. I listed all the items in my pantry, fridge and pre-made snacks so that helped me eat healthy.

3 Day Refresh (Beachbody) 72 hours is very doable for anyone, which is what makes this program the most versatile ever! It’s also gentle enough that if your wallet allows it you could essentially “Refresh” monthly, but I’m thinking for me I’ll be doing it at least 4-5x a year. Every kit comes with a journal booklet, suggested snacks and meals and daily guide. If you use and follow the friendly “fill-in-the-blank” daily journal you cannot go off track.

No matter what program you choose, be it one of the ones mentioned above or another one that you research on your own, I highly recommend seeking out some sort of support group. For all of these I found an online community of new friends who were doing the same program at the same time. We checked in daily, shared recipes and asked questions of each other for modifications or for suggestions on how to food prep and outside factors like effects it was having on our moods and family/work life. It makes a big difference to know there’s someone you can lean on and everyone brought an energy to pushing through to the end of the program. One final word, it is important to know that a detox is just that, it is a TEMPORARY eating lifestyle. For me, my body is happiest when I find a grey area between Paleo/Whole30/Sugar Detox/LowCarb/NoDairy/LowGrains diet. See what I mean? Everyone’s body, activity and metabolism is on its own frequency so dont try to fit yourself into ONE “boxed” solution.

I’d love to hear from you about your detox journey, keep me posted.  Cheers to your good health!

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3 Days to a NEW YOU…my review of the Beachbody 3 Day Refresh!

No matter what shape or level of fitness, weight can sometimes sneak up on you. If you followed my fitness journey, you may have heard of me sharing results from doing a 3 day Shakeology “Cleanse” in the past. Well in 2014 Team Beachbody took it one step further and from the creators of the Ultimate Reset they put together a new program appropriately named THE THREE DAY REFRESH. I’m excited to share my review and the results I got with you today!

BEHOLD….THE 3DAY REFRESH KIT & what you get! Imagine yourself thinner, lighter and leaner in 3 days. Yes, it can happen and this program definitely delivers that to you. Everyone’s body type is different, but even if you lose almost nothing, let that not deceive you because it is working from the Inside-Out.

bb.3dayrefreshkit This new improved system has a few added features: a daily FIBER drink and a simple meal plan allowing you to eat more veggies during day the new formulated VANILLA Fresh Shake that delivers top notch nutrition and increases your metabolism while on the program. It is recommended to drink VEGAN shakeology while on this program.

I did the refresh this past summer post-vacation and I invite you to take a peek at how I did it through watching my daily VLOG on my youtube channel, go here to SUBSCRIBE today –> JENNVOSS2000 

View Videos Here:  Day 1 Refresh —- Day 2 Refresh —- Day 3 Refresh & Results

IMG_5637 IMG_5638IMG_5668The kit comes with 6 vanilla shakes, 3 fiber sweep drinks, 3 packets of shakeology. There is no guessing, it comes with a booklet that you FILL IN THE BLANKS as to what you will eat every day on the program. I found that having a light veggie snack with my lunch especially helped me stay full all day long. I will be honest, I was leery of the fiber drink because of my experience with the Ultimate Reset program. It did thicken up quick and I had to add water, but it had a lemony taste to it and so I found it to go down the hatch much smoother. There’s not a lot of choices for your snacks/dinner but hey, this is a 3 day experience, not supposed to be creating a new eating lifestyle.

 

3 days, 72 hours later….here are my results, I was very happy and felt lean and a lot lighter on my feet post Refresh. I honestly can say that I will definitely be doing this several times a year. I know some people will look and say—you looked good before you started, but I will let you know that no matter what size you are, vacation this summer left my body longing for regularity and real food and so it was desperately needed!

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Day 4IMG_5785

 

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I will say I was not expecting such a HUGE drop in my weight, but I was so happy I could scream. For the past 3 years I have been able to maintain my weight right around 130lbs, this program really works. Plus, I see such a huge difference in my body composition!

Now, I’d love to share a few testimonials from my challengers who completed the Refresh just last month in January!

Down almost 5 lbs and the holiday bloat is gone!  – Kristine

I feel slimmer in my waistline and down 3 lbs at the end of 3 days. -Michael

This was so easy, I feel lighter on my feet and lost 4.8lbs. I’m heading on a cruise in February and will do this again on my return. -Dayna

I’ll be doing another Refresh this SPRING, I like to think of my fueling and caring for my body like I do my car—every so many “miles” it’s time to get an “oil change” and your body needs to be cleaned out of toxins and reset just the same. That being said, you need to look at your calendar and plan out when it makes sense in your schedule to do this—for athletes in training I know we don’t like to switch up our nutrition before a big event but this may be a great way to recover or I’ve had a few friends do this during a taper to focus on clean eating and found that dropping 2-3 pounds heading into doing an event gave them an edge on reaching a new PR. No matter when you decide to do it, I’m here as a coach to guide you in preparing, cheer you on during and offer support post-refresh.

To join me in my next challenge, please go here and connect with me today –> 3 DAY REFRESH with JENN Save $$$ in FEBRUARY, this program is on SALE in a Challenge Pack for $140 (regularly $160)  if you choose to order a 3DayRefresh Challenge Pack (refresh +bag of shakeology) you will receive a FREE $15 gift card to one of these grocery stores: Trader Joes, Whole Foods, Fresh Thyme or local store of your choice—to use in your clean eating shopping for your program!

Days are getting longer friends, Spring will be here soon! Cheers!

-Jenn

Pumpkin Pie Oatmeal: Hot and Tasty!

IMG_9314 Morning! Winter has arrived early in the midwest and here in Chicago we have snow on the ground the week of Thanksgiving. I am a HOT breakfast kind of gal and so I just had to jump on making this oatmeal this morning, been too easy to fall into a everyday veggie scramble rut for breakfast. I like to keep my shakes for snacks, it helps keep me full and well oatmeal this morning really hit the spot so I had to share this with YOU right away!

I was inspired by the recipe by Two Healthy Kitchens, but wow it makes a whopping 6 servings and for me that’s too much food to be tempted to go back for seconds or thirds! I modified it, cutting it as best as I could by 1/2 so it made 3 servings. I did end up having a couple extra tablespoons but put this in a container for a quick meal or snack for later this week! Yum!!  Here’s the ingredient list and I was happy to see I had it all in my pantry!

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Here is what I put in my pot today:

  •  3/4 cup of Milk
  • 3/4 cup of Water (let these boil 1st)
  • 1 cup quick oats
  • 1/2 can of pumpkin puree
  • 2 TBS brown sugar
  • 1/2 tsp pumpkin pie spice
  • 1/2 tsp cinnamon
  • 1/2 tsp vanilla
  • sprinkle of salt
  • 1/4 cup Pecans
  • sprinkle of dried cranberries

I used a new bag of oatmeal, Chex Quick Cook Oats  and really like the thickness and taste and it’s Gluten Free! Steel Cooked Oats are great, but usually take longer to cook when my time is tight on busy mornings!

 

 

I’m expecting company for the holiday weekend, I plan to be serving this up for breakfast to my family visiting!! Also, looking ahead I can totally see serving this up on Christmas morning in the crock pot while the kids are opening presents! Love no fuss and delicious meals! Wishing you all a happy and healthy Thanksgiving!

Cheers to good health!

-Jenn

 

Food Friday: BLT Chopped Salad & 21 Day Fix

2014-09-12 12.48.27It’s mid-September and the cooler temperatures of fall are upon us here in the Midwest. I was looking around in my fridge at what needed to be used up (too often I buy produce that expires before I can use it) and I saw the chopped salad mix from Trader Joes. I had whipped up some plain almond oil salad dressing & had made plans to turn it into honey mustard so the idea formed in my head to create a healthy version of a BLT Chopped Salad. Here’s how I assembled it so you can re-create this yummy lunch too! 

This month, I am taking a “no sugar challenge” and using the containers from the 21day fix program to help me in portion control and cutting out processed foods. If you are interested in cutting sugar out of your diet, wanting to decrease processed foods and work on meal planning/ portion control–message me to be added to to my facebook group. September, when you buy this program (includes containers, shaker cup & 9 workouts on DVD) you can purchase a 30day supply of shakeology, a healthy meal replacement with over 70 ingredients and superfoods for just $30. It’s a great deal & a 21 day program that delivers amazing results.

Chopped Salad Ingredients: (trader joes), turkey bacon (saved in my freezer), grape tomatoes & honey mustard dressing. (plus surprise ingredient: Apple Slices)

Here is how I used the containers to measure out the ingredients: 

Chopped Salad (1 green)2014-09-12 12.31.53

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Bacon & Tomatoes (1/2 red)

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Dressing (1 orange)

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This was so simple, I really love this chopped veggie mix because it saves on tons of chopping time of veggies. So after I had taken a few bites of the salad with the dressing and mixed up, I noticed my kids did not finish their APPLES from lunch. Well, I’m not one to waist so I just chopped them up and threw them on top and WOW, it really tasted great! Sometimes it takes accidents to give us amazing results. Here I am enjoying my salad with apples and if you have them or other FRUIT like mandarin oranges, grapes or pears toss them on top and you will enjoy it just as much! 

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Cheers to Good Health! –Jenn

 

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