FREE 21 Day Clean Eating and Workout Challenge!

I have been blessed so much that I decided to pay it forward next month! I am going to spend the month of April sharing with others and helping them with their health and fitness journeys. Free of charge. 🙂
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I truly want to help as many people as possible in April in ANY way that I can. I have had so many other coaches helping me over the last two months and sharing their knowledge I figured it was time for me to give back some. And the way I am going to do that is by sharing what I can to help YOU reach YOUR goal in time for tanks and shorts weather. Spring and summer break are coming ya’ll and I want to help you feel comfy on the beach or on your vaca!
 
I am going to be holding a 21 Day Challenge where I will provide tips, tools, recipes and help you learn how to eat clean and not over complicate it. There will be some fitness challenges to help you tone and tighten and get ready for shorts and swim suits. I believe that everyone should look and feel good about themselves and not spend their summer like I used to…covered in baggy shirts and pants so no one could see what I looked like under neath.
 
Making your health a top priority is a great way to start!
 
Comment below if you want be added to the free group that will be starting on April 10th! This is going to be awesome and I can’t wait to start this with you! ❤
Sending strength, hope and love!
Darlene ❤

Shakeology Ingredient Spotlight…Folic Acid

The next ingredient on my virtual shopping trip is Folic Acid.

What is it? Folic Acid is a B Vitamin which is usually found in dried beans, peas, lentils, oranges, whole-wheat products, liver, asparagus, beets, broccoli, brussel sprouts, and spinach. Every cell in your body needs it for normal growth and development.

Folic Acid can be used to treat certain types of anemia which is the lack of red blood cells, caused by folic acid deficiency.

The March of Dimes recommends taking folic acid even if you are not trying to get pregnant. It can prevent birth defects of the brain and spine. Some studies even show that it can help prevent heart health issues with babies and even cleft lip. Studies have shown that it may prevent heart disease, depression, type 2 diabetes and help to prevent Alzheimer’s.

These are definitely great health benefits but I wanted to focus on just a few of them that are close to me.

How does Folic Acid protect your heart? It pairs with B12 to help with the metabolism of the amino acids homocysteine and methonine. Without folic acid, these levels can cause blood to clot easily and cause heart attacks and cardiovascular disease.

Folic acid is believed to help with regulating your moods. Studies show that people who have a folic acid deficiency are less responsive to antidepressant meds. So supplements have been used to treat depression and enhance antidepressant medications.

The American Cancer Society stated that a person with low levels of folic acid may have a higher risk of colorectal cancer and some other types of cancer.
Alright, is your brain completely overwhelmed right now? Yeah mine too. Just keep in mind that it helps with heart health, depresson, prevention of birth defect and type 2 diabetes just to name a few.

The American Cancer Sbociety stated that a person with low levels of folic acid may have a higher risk of colorectal cancer and some other types of cancer. means it is going to add about 5 cents to my monthly total. 🙂

Make sure to check back tomorrow to find out about a probiotic called Yacon Root.

Make it count!
~Darlene

Vegetable Noodle Pad Thai

I had never had Thai food until last summer when my daughter took me to this cute little Thai restaurant in Wichita Kansas.  We had the most delicious coconut sticky rice and pad thai.  I tried to make pad thai once but I think I must have done something wrong.  The recipe I had called for fish sauce and let’s just say that I really stunk up my house with it.  oops!

This recipe is super easy, super quick and has zero fish sauce.  And I can honestly say that it may have just become my new favorite go to recipe.  It is delicious and I truly hope you enjoy it too!  🙂

Vegetable Noodle Pad Thai

Serves 2

Recipe from a challenger in one of my fitness groups.

Ingredients:

1 cup  spiraled sweet potatoes

1 cup french green beans

1 cup broccoli slaw

1 cup slivered yellow onions

8 oz cooked, diced chicken breast

Diced garlic

Saute with a teaspoon of coconut oil until the veggies are softened.

For the sauce:

2 tbsp chili paste in 1/4 cup of water ( I admit that I couldn’t find chili paste in my grocery store so I used Thai Sweet and Spicy Chili Sauce and it was so yummy. )

After the veggies have softened, add sauce and simmer until absorbed.  Garnish with chopped peanuts, green onions and cilantro.

Enjoy!  🙂

Make each day count!

Darlene

Shakeology Ingredient Spotlight….Ashwaghanda

My first stop with my virtual shopping of Shakeology ingredients is ASHWAGANDHA.  For anyone who has thyroid or adrenal issues Ashwagandha is an herb that you really want to know more about.  🙂

Ashwagandha is the first super food that I wanted to explore from my list of Shakeology ingredients and is an adaptogenic herb.  Adaptogens are a unique class of healing plants which help balance, restore and protect the body.

 In India Ashwagandha is called the “strength of the stallion” because it is used to strengthen the immune system after someone has been ill.  It has also been known as Indian ginseng because it helps enhance stamina and has some incredible stress relieving properties.

Take a close look at some of the health benefits listed below.  You will be absolutely amazed at what this little herb can do.  There have been over 200 studies done on this herb’s ability to:

~Improve thyroid function (something extremely important to me)

~Treat adrenal fatigue

~Combat the effects of stress

~Increase endurance and stamina

~Prevent and treat cancer

~Reduce brain cell degeneration

~Stabilize blood sugar

~Lower cholesterol

~Boost immunity

Little is known on why adaptogens work so well with balancing hormones.  Ashwagandha is a rock start with improving thyroid function.  For those of you who don’t know I have hypothyroidism so learning about Ashwagandha had me all kinds of excited 🙂  The reason why I say it is a rock star is because it doesn’t matter if you have hypo or hyper, this herb has been proven to help with both.

I actually found a 20 day study on mice, where the T3 and T4 levels were analyzed and the results showed a significant increase in T4 which shows this herb has a stimulatory effect on a sluggish thyroid.  This is exciting news and just shows me one more great reason why I am going to continue to drink my shakeology.

It also greatly reduces lipid peroxidation, the electrons from the lipids in cell membranes is stolen resulting in cell damage. Which is more proof that is helps to treat hypothyroidism.

There are millions of people who are struggling with thyroid problems, the sad fact is some don’t even know it.  The think that the symptoms they are experiencing are from something else. Check out this list and you will see what I mean.

Symptoms of hypothyroidism:

~Changes in menstruation – I admit my cycle was NEVER normal, so I honestly didn’t think anything of this one.

~Constipation – Another one I would never have thought of.  I mean I never ate very healthy and I never drank water, so I figured that was why I was always constipated.

~Depression – With the life I had as a child and putting my biological father in jail when I was 16,  seriously depression from my underactive thyroid never even crossed my mind

~ Dry hair and hair loss – I posted last week about clumps of hair coming out during my shower, nuff said.  and gross!

~Dry skin- always have

~Fatigue – I know some of this is blamed on my poor sleeping habits so another one that was a hidden symptom for me

~Greater sensitivity to cold – Ok so I thought I was just weird with this one.  I mean I am ALWAYS COLD!  Even in the summer time I would turn my seat heater on and drive with a lap blanket.

~Slow heart rate – yep my heart rate is about 60 beats per minute

~Swelling of the thyroid gland (goiter)  This may be just about the only symptom that I don’t have

~Unexplained weight gain or difficulty losing weight – Losing weight for me is the ultimate struggle.  There is NOTHING more frustrating then eating exactly what you should AND working out 6 days a week and actually GAINING weight.  Very hard to wrap my head around.

~Carpal Tunnel Syndrom – Ok, I admit until tonight I had NEVER heard about this symptom.  Did I mention that I had Carpal Tunnel and Cubital Tunnel surgery on December 20th?  Yep on my right arm.  And guess what?  My left wrist and elbow are patiently waiting for their turn.

Wow!  I have EVERY symptom BUT one!  AND this was SO NOT supposed to be a hypothyroidism post. lol

Ashwagandha is a super star in my book.  Thank you to the creators of Shakeology for making sure this little beauty was added into my daily dose of dense nutrition, AKA my chocolate shake.  ❤

So now that I have shown you the benefits of ashwagandha lets check out the price of this little beaut!

A month’s supply on Amazon costs….about $10.00 per month.  Not too bad right?  But just remember that Shakeology has 70 super foods in it. 🙂  Make sure to visit again to see what ingredient I add next to my virtual shopping trip.

Sending strength, hope and love.

Insanity Max30 Week 1 Results

WEEK 1 UPDATE:

I want to let you in on a little secret…I absolutely hate cardio!  Too strong?  lol  My favorites have always been strength training so it completely took me by surprise when I said yes I will do Insanity Max30 with you.  About 10 seconds after I committed I was trying to come up with ANY excuse/reason that would get me out of it.

But, then my coach made a video talking about committing to yourself.  She asked if when you give your word on something does it really mean anything or does  everyone know that sooner or later you are going to go back on what you said?

In the past my word didn’t really stand for anything. I broke commitments with other people, I broke them with myself.  I would start something with the best intentions but soon I would give myself a hundred reasons of why it was okay for me to stop.

I don’t want to be known for that.  I want my yes to be yes and my no to be no.  I want people to know that when I say something it is going to happen.  I want to know that when I commit to something I am going to finish and not give up on myself.

So I decided that I was going to do Insanity Max30 to the BEST of my ability.  I told myself that this is the beginning of something new for me.  That I was going to put myself first and that meant not backing out on this.

I started my Insanity Max30 journey while I was visiting my daughter in Wichita.  I know, I know.  Starting something like this while on vacation may not have been the smartest thing but I didn’t want to give myself time to think about this. 🙂  So I jumped right in.

Imagine my surprise to find out that I am actually LOVING this program!  ❤  It is 30 minutes a day, 6 days a week. I have completed 8 days so far and I am already seeing results.  Not just in a physical transformation but also in my endurance.  On day 1 I did Cardio Challenge and maxed out at 8:31. Seven days later I did the same workout and doubled my time.  I maxed out today at 17:35! Woot!  Woot!  Yep I am excited about that!

What do I mean by maxed out?  It simply means that I pushed as hard as I could for as long as I could. When I got to the point that I had to stop, well that is my maxed out time.

I am happy to admit that I have completed EVERY workout so far and I am drinking shakeology EVERY day for breakfast.  Today I stepped on the scale and took my measurements.   So far I have lost 2.2 lbs and 11.75 inches!  ❤  That is in one week!

To say that I am happy with my results would be an understatement.  My stomach is starting to shrink, my mindset is already different and my performance has increased.  I would say that is a triple win for me.  Changes are in the making and I am pushing on!  I am ready to be victorious with week 2! ❤

Are you doing Max30?  What day are you on? If your not doing it, what are you waiting for? 😉

Make each day count!

Darlene