Tag Archives: nutrition

Fighting the Monday BLOAT…simple ways to feel better today!

bellybloat

           Fight off Belly Bloat!!

First of all, Mondays are terrific for starting FRESH. Here’s the trick though, its easy to get stuck in a yo-yo dieting nightmare if you are restarting EVERY Monday. Nonetheless, Summertime is great time to be with friends and family, concerts and celebrations but come Monday after the weekend Im not sure about you but my midsection feels a little fluffier than usual. I woke up feeling this way today after spending 2 days with my parents in michigan. I mean who can resist a home made breakfast prepared by your mom? So here’s a couple of tips for you to get back on track today and a special invitation to join my next fitness challenge.

Three Quick Fixes to Reducing bloat:

1. Drink more water and AVOID carbonated drinks. The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly.

2. Eat smaller meals more often. Instead of eating 3 big meals a day, try eating smaller amounts/meals more often. This can keep you free of the bloated feeling that often follows large meals. Eating more frequently can also help contron blood sugar and manage hunger.

3. Don’t eat too fast. Eating quickly and not chewing your food well can causer air swallowing that leads to bloating. So slow down and ENJOY your food. Your meals should last at least 30 minutes, for snacks I’d aim for 10-15minutes. Keep in mind that digestion begins in the mouth and you can decrease bloating just by simply chewing your food more!

WHAT I am doing TODAY and invite you to take a look at trying it for yourself! I am doing a 3 day shakeology cleanse. When I first became a beachbody coach I would do this and last year Team Beachbody released their own “cleanse” called the 3 Day Refresh which I have also done in the past. Why am I doing the shakeology cleanse? Both programs have given me weightloss and de-bloating results. DISCLAIMER: I have heard from customers who say doing either of these programs actually makes them bloat up so be forewarned that everyone’s body and chemistry is different.  For anyone interested in trying this on their own with their own protein shakes, I’m happy to share the eating plan which you will repeat all THREE days.

shakeologyCLEANSE

Breakfast: Shakeology w/ice  & water, 1/2 cup fruit

Snack: 1 fruit

Lunch: Shakeology w/ ice & water, 1 cup green tea

Snack: Shakeology w/ice & water

Dinner: Lean 6oz protein (fish, chicken) over 2 cups of greens. 2 tbs dressing is allowed.

If you want it more regimented, then you can go to my website and order the Refresh Kit (retails $70) and if you want to learn how to save 10% off your order then message me at Jenn Voss Fitness or email me at Beachbody Coach  Jenn.

To change your body, to reach new fitness goals you must always be seeking new ways to challenge yourself. One of the best reasons to be active in the beachbody community is to always be inspired to be doing more to improve your own health and fitness. Whenever you need to feel your best, I highly recommend trying the tips above or investing in doing a cleanse/ refresh! 

A Runner’s Delight: Meals on the Run

Whether you are a runner or not, if you are passionate about eating to fuel your body, if you answer yes to one or more of the following questions, you’ll want to check this out!

  •  Do you need HELP in making decisions to feel confident in the food choices you’re making? 
  •  Do you want to prepare meals that contain natural foods and minimally processed ingredients?
  •  Do you struggle to find the time to make meals for yourself and your family?

In training as a runner, a close second to questions about training programs and how many miles this week, us runners are always talking about nutrition. Lets face it, we are experimenting and sharing all the time what is the best for pre-run, mid-run (including at what intervals we need to eat to support our energy) and post-run (what foods will help us recover faster and repair muscles). I was honored to be contacted by Runners World to read and review their new book just released last week from Rodale Publishing, Meals on the Run.

*While I received a complimentary digital version for purposes of review, all opinions expressed and subsequent taste testing are my own.

mealsonrunREVIEW

Meals on the Run contains 150 recipes that can all be prepared in 30 minutes or less so that alone was enough for me to be drawn in and loving this cookbook right from the start. From page one, the foreward by Kara Goucher caught my attention too, she calls this book a bible of nutrition for runners with full lives. As a mother and female athlete I follow her and find that having her collaborating with this project really resonates with me. Here is the breakdown of the 9 chapters in the book.

  • Chapter 1 Breakfast
  • Chapter 2 Smoothies and Juices
  • Chapter 3 Snacks and Sweets
  • Chapter 4 Salads
  • Chapter 5 Soups and Stews
  • Chapter 6 Pasta and Noodles
  • Chapter 7 Vegetarian Mains and Sides
  • Chapter 8 Seafood Mains
  • Chapter 9 Meat and Poultry Mains

The first few pages include an extensive Pantry List which I was happy to see I am already stocked up on a lot of the items! The other COOL TOOLS:  Smart Shortcuts for fresh fruit and Produce and Time Saving equipment to have in your kitchen, on the “need” list for me is a 5qt Dutch Oven. I am all about convenience and love that it can go from the stovetop to the oven and then straight to the table for serving.

Did I mention the book is color-coded? Nice, right? Searching for Vegan meals, look for recipes with Purple Banner. I am a browser when it comes to meal planning, these eye catching details will help you find what you need QUICK! Two other categories that really caught my eye was 5MIN FIX & 10 MIN TOPS! Really? I can pull a healthy meal together that fast? Lifesaving for those mornings you oversleep your alarm or take a little longer in the shower or for us moms, packing healthy meals for the kids for weekend extra curricular activities.

I have a long list of recipes to try, this is the ONE I did this week for dessert after sitting down to dinner with my family. Everyone grabbed an apple, a plate and made their own! I resisted grabbing a scoop of vanilla on top but if you REALLY wanted to indulge I’d say this was as good as warm home made apple pie!

bakedgranolaAPPLE2

All in all I found these meals included simple ingredients and am looking forward to trying more!! Meals on the Run retails for $26.95. I usually browse my library for new cookbooks before purchasing, but I highly recommend that if you are a runner and looking for nutrition support in one of the three areas of Pre-Run, Fuel during the Run & Post-Run this book is worth it’s weight in gold! Cannot wait to hear what recipes you try out first! Thanks so much for providing us runners with great tools for success Running World!

I cannot wait to hear about your favorite recipes and what meals you prepare first from this incredible cookbook!

Jenn

Every Day is a Good Day for Food Prep

Happy Tuesday!

I felt the need to share this with you today because well, we normally will do our grocery shopping and meal prepping on the weekend. What if that doesn’t happen? Well, I know for some it just means living a life of fast food and unhealthy food choices for that week. I mean really, who has time to spend the time in the kitchen portioning food into containers? Will it make that big of a dfference??  YES!!

Here’s 3 quick ways to get motivated to do a FOOD PREP during the week.

1) Thaw out your meat the night before you want to prep or stop at grocery and pick up your food. Having it right there when you open the fridge that next morning will give you the motivation to get it done.

2) Look at how much money you spent eating out the night before. For what it cost you to dine out, you might have spent 1/3 to almost 1/2 of your weekly food budget. Yes, seeing that dip in your bank account can really motivate you to get your booty in the kitchen ASAP.

FOOD FRIDAY: Makeover 2 Favorite Treats Shamrock Shake & Thin Mints

Have you seen it? It’s that time of year again and ever since I can remember as a kid we LOVED the chance to get a McDonald’s shake, especially looked forward to that one time of year when they released the tasty SHAMROCK SHAKE. Well, I’m a little older and wiser now and if I can help it my kids will not be enjoying shakes of any flavor from McDonalds. We are living in a society where we are fighting obesity and giving into fast food and treats like these are not ok —even as a cheat treat! I am so thankful for my shakeology and that my own kids wake up and have a frothy chocolate shake to start their day, they really look forward to it even. So when celebrating St. Patty’s Day I’ll wake up this year and present them with this yummy treat and not feel one bit guilty about it.

Heck Yeah! So now even I can have a Shamrock Shake that has 70+ superfood ingredients, the equivalent to 6 salads in one meal, not feel bloated, not kill my diet and still lose weight and have energy!!! Enjoying food is one of those things that I love to do! I enjoy sweets and this is another way I can make it healthy!


shakeologyshamrockshake

So What’s the Ingredients:

  • 8 oz Skim, Rice, Almond or Soy Milk
  • 4 oz ice and water
  • splash of peppermint extract or some mint water (don’t over do the extract or it will taste nasty!!!!)
  • 1 tsp all natural pb
  • 2 tbsp vanilla sugar free instant pudding mix
  • 1 packet of Greenberry shakeology
  • Blend & Enjoy!

shakeologythinmintsFINAL2Second up today, we have the ever popular Thin Mint Girl Scout Cookies. The number one seller every year is Thin Mints, yum! I’m not sure how it is in your house, but when we open one sleeve it’s GONE. So here’s a simple shake recipe to help you get that FIX!

Let’s do the MATH:

4 cookies = 160calories TMShakeo = 156calories

It’s not fair to even compare the nutrition content, hands down you know Shakeology is the winner!

I wish you all a very happy St. Patty’s Day and if you’re craving one of these treats, you now have a HEALTHY  ALTERNATIVE that you and your loved ones can enjoy!

Cheers to Good Health!

XO –Jenn

 

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!

Day 1IMG_5692

Day 4IMG_5785

 

Composite IMG_5786 weightlossIMG_5764

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

Follow

Get every new post delivered to your Inbox

Join other followers