Motivational Monday

I shared with you about starting a detox on 01/18/16. I did not provide specifics just that there was a bunch of "no-no's". Attached is the daunting list I was given when I decided to join the 28 detox challenge with Arbonne. Now before I go any further I want everyone to know I usually do not advocate for supplements because I was a firm believer in getting what we need from good food. A few testimonials of people who experienced a lot of my ailments (specifically vertigo), and have since been cured, made me reconsider and jump in.

At first I thought it was going to be very difficult and nearly impossible to do. I have eaten clean before but not at this level. The no honey, maple syrup, soy or corn was throwing me for a loop. How could I possibly manage? Especially right before a Vegas trip?

Well, I managed and so has my hubby. We are both feeling better and energized. I thought I was going to meet my breaking point at yesterday's super bowl party when chocolate cake was staring me straight in the face but I got my berries and munched on.

We are on the last week of the 28 days but this is not the end. I said I was going to detox for a total of 90 days so the clean meal planning continues all the way through 04/03/16 at which point I will re-evaluate. It may very well be a way of living at that point.

Here's to good health and new commitments.

Motivational Monday

Planning is good but if a plan falls through  or planning overwhelms you then improvise as best you can. Be cautious  when improvising. You need to be real honest with yourself when it comes to portion control, especially when it is something you like and your estimating.

For example I planned all of my meals for the week and a last minute meeting had me eating at Pacos! Yep. So I improvised as best as I could and resisted temptation. Those tortilla chips are my down fall I could have a whole basket in one sitting and their beans are num num so once I get started I can't stop. Who am I kidding? This applies to the carne asada, and fresh hand made tortillas too.

I had 8 tortilla chips (huge for me), 1/2 of my carne asada plate meal. I subbed the rice for the cactus salad. I had one tortilla. Water as my drink and when he asked if I wanted flan I said NO. 

Skipping the tortilla chips and tortillas all together would have been ideal. My victory was that I said 8 and I stuck to 8. I practiced mindful eating and ate slowly to focus on half of the meal.

If you are just getting started with weight loss half of what you normally eat is a good starting point. Start subbing in veggies as you start getting hungry and explore different salads. Be careful with the dressings they can put you in the danger zone.

Stay motivated and try your best to make good choices.

Remain Coachable

The hardest days require the most attention. They require alignment to yourself and to your being. At least that is what I tell myself. I did not want to meal prep for the day. I did not want to eat the same type of salad. I was getting ready to walk out the door and just wing it.
Then I thought about :

• The hard work I've put in the last two weeks.
• The way I've been feeling after a good meal. 
• The way I'm feeling today and how it may contribute to bad choices. 

So I put on my jeans that fit after two weeks ... and prepped a salad for lunch.

Spinach Mix Salad

3 cups of spinach
2 T of Arugula
1/2 of a red pepper
1 egg
2/3 cups of purple potatoes
3T of garbanzo beans
1/3 cup of yellow cherry tomatoes
1 T of sun dried tomatoes
2T of mozarella cheese
1T of cranberries
2T of walnuts

I included cheese because I knew I wanted something creamy in the mix. Also because yesterday three different people told me the same thing: Don't be so hard on yourself.

So I remain coachable by staying on track and practicing balance in every day decisions.

Have a great Friday.

Sunday Funday

Meal prep is fun for me because I like cooking. This weeks recipes were a bit different for me. It also required a lot more of things that are out of my comfort zone. I don't like to sliced eggs to sit. I don't like dressing to make salads soggy. So I had to use more containers and I will have to do a little extra steps each night before bed.

Each lunch pack has:

1 bed of lettuce
Handful of cooked green beans
Handful of cooked little potatoes
Handful of cherry tomatoes
1 boiled egg
1/2 of a roasted pepper stuffed with tuna salad
Tuna salad is made with parsley, sun dried tomatoes, Greek yogurt and pepper

Lunch also includes:
Balsamic dressing
Raspberries on the side

I'm supposed to be eating egg sandwiches this week but I made several cold oatmeal  jars because the hubby and I are early risers. Making eggs early in the morning may not happen so I want to be sure I'm ready if I need to run out the house.

Here's to an excellent week!!!

Wonderful Wednesday

I have been following all if my fit girl guide recipes and I'm very pleased with the results. I find myself satisfied after every meal. My new favorite has to be the roasted veggie bowls with grilled chicken.

Bowl include:

1/3 cup of brown rice
4oz of grilled chicken
1 cup of a variety of roasted vegetables
1 cup of steamed Kale

Make your own and enjoy.

Motivation Monday

Vertigo has been rough for close to a week now. The lack of stability has reached a new peak of frustration after feeling better for a couple of weeks. However I'm determined to make it work with balance.

I am also willing to make the biggest change with my meals. I have been following clean eating off and on for the last month but I know I need more structure to limit my comfort meals.

Day by day. Meal by meal. I will achieve the goal.

Here's to happy Mondays.

Reset

Meals. I just realized I only had one meal today. Ooooops.

4oz carne asada, nopales, beans, and 2 corn tortillas. Guacamole. Tortilla chips. Salsa. Flan.

One big meal. I was busy in the morning with meetings.  Then I went to lunch and went to see the acupuncturist. This is not the norm for me. It was that type of day.

Keep going!

Meal Monday

Breakfast:

Oatmeal, chia Seeds, almonds, dried cherries and 1/4 packet of splenda.

Lunch:

Kale, raisins,avocado, dried garbanzo with a vinaigrette.

Dinner:
Bk chicken sandwich, fries and Dr pepper.

Almost made the day! It was a gross meal but after attempting to make dinner and getting dizzy halfway through. I stopped and was okay with whatever landed.

I start again with my next meal. I remind myself those foods do not nurture or satisfy me. I deserve and want better.

Renew

I created the #kikiworksphotochallenge in order to get back on track. I invisioned people posting pics that would help motivate and inspire. I stated it was a movement of solidarity to get me back on track. I viewed it as my way of digging me out of an old pattern I saw brewing.

People joined...some held on and by day 13 there was only me. ME. The source of my journey. The source of my growth. The old me would be upset because they left me hanging. The new me understands everyone is doing there best in life. The new me also finds it perfect.

Why? It was the 13th day of the #kikiworksphotochallenge my lucky number; a guide of sorts that it all happens a certain way for a reason. To shed light on the obvious. It is up to me and only me to make the change. To take ownership of my journey. Which alighned with the plans and convos I had yesterday.

Yesterday Eden from befreeology.com came over for an in home meal consultation. She did a pantry check, I passed, and we talked frig talk. We got to the nitty gritty and I openly discussed my bad and good eating habits. We set up a grocery list and I stocked my new frig with nothing but good foods.

The 14 day workout plan I created 2 weeks ago, was of course, a bit much for me. I gave my workout weeks the best I could. I fell short of my weekly goals. So I also created a more realistic goal for the next two weeks with Eden yesterday.
-->3 days on the stationary bike for at least 5 miles and 2 sets of resistance bands circuits.
--> 4 sessions of yoga (@ least 20 min each)
-->1 callenetics session (i added this today)

I will stick to the 14 day model for now.

I'm heading out to a party today. Pushing myself out the door because it is important I stay connected. My attitude about food is different and I will be practicing concious eating again.

I thank you for reading my journey. I wish you much joy in all you do. Have a wonderful Sunday beautiful.

Remain coachable

YAY!

I'm starting week 3 of diet bet and I'm 51% there! I have 14 days to loose 4.8 lbs. Keeping track of my meals has helped a great deal. I will be honest in saying there have been occasions when I take the pic, start eating and then...add a second serving, whether it is a scoop, a spoon or a taste...I am going to start taking pics. Not to be rigid but to truly reflect everything that is going into my body. 

Activity

I only complete 5 workouts this week. This is pretty slow for me and I find myself dragging during the workouts. I find myself going through the motions with less UMPH. I am still doing the best I can and logging them as I go. 

Meals

This is where I am most focused now. I practice mindful eating and have follow restrictive-eating a few times. I just make sure I get back on the horse as quickly as possible. Sometimes even before the meal is out. I usually share all of my meals on facebook and instagram but I am posting them all here so you can see what helped me loose 2.6 lbs this week.

Have a great Friday and remember...it is not about how long it takes. It is about enjoying the ride and being healthy.

True Thursday

There will be meals where you make a bad choice. Don't let it discourage you. Simply pick up where you left off.

Yesterdays bad choice. Chips and salsa at the Mexican Restaurant. I did well half-way through the meal and then I cracked (or should I say crunch? ). Then I had beans and cheese but stopped there and avoided the flan and cheesecake. 2 out of 4. Hooray!

I spent my night and morning going through old albums. It used to be painful to see some of those pictures. But it also brought back several memories, including not shying away from photos as much as I thought I did. I have many more pictures then I originally thought. I never looked at them afterwards and hid the albums. All this time I thought they were at my mothers...NOPE they were in my house!

In some ways it helped to see the pics. I thought,  girl look at where you have been and now you know where you want to be. It is a journey and today is a new day so get up and go.

Here's a pic a found of Elaine and I. You can see how far I have come. Make good choices.

Recipe Tuesday

Having a variety of meals and recipes helps me keep up with "free-eating". I know it is important for me and helps me eliminate boredom eating. When I do not switch it up and fall into familiar or frequent foods I start to stray.

There are other emotional components,  like yesterday, when I reached for bread sticks and an ice cream sandwich.  --- I caught myself falling into a binge and stopped before it got worse. I instead started to stretch and meditate about what I was feeling. Being mindful is key. I  don't want to gain weight. I have worked hard for this 3.5 lb loss I've had in 12 days.

So back to the recipe: 

GREEN BEANS Cool & Hot Salad

4 cups of green beans (cooked but still crunchy (about 6-7 minutes. Then cooled in ice water)
1/2 purple cabbage (shredded)
1 cup of sliced mushrooms
3 green onions (thinly sliced)
1 roasted red pepper (thinly sliced)
1 Serrano pepper (thinly sliced)
Lemon juice from one lemon (to taste)
2 tbs of lemon zest

Mix all of the ingredients in a bowl and add pepper to taste. Voila!

I used the left over salad the next day and zapped it a few seconds. It was a good warm side veggie dish and tasted different.  Remember you can always add or remove stuff in order to switch it up.

Items you can add the next time or switch out with some of the current veggies for a different taste. If you do this keep the red cabbage, green bean, and lemon base. 

Garbanzo beans
Pine nuts
Bell peppers

Walnuts
Pearl onions
Green apple

We got this!

Remain Coachable

I have been an open book. Displaying good and bad choices for a week. Last Friday I mentioned how I was practicing what I preach and being mindful about what I eat. In some ways I am coaching myself by making myself accountable and then getting up quickly with positive self-talk.

Weight Loss

I started the Diet Bet last Thursday by Sunday I was down 2.5 pounds. This was after a day of unplanned meals on Saturday. I did not prep snacks, or breakfast knowing I was going to do a 5k. When I went out for breakfast I ate 1/2 of a machaca plate telling myself it was not "that bad" and the trend continued with dinner.

Then Sunday came around...I got on the scale, "a loss?" --- Disneyland was a bust. I started my morning with good choices but by mid-day I was starving and eating those, oh not so good things; mickey mouse ice cream bar, a lil bit of popcorn, a lil bit of churro, a lil bit of turkey leg, a lil bit of cake. Then I said, "STOP!" -  I said no more lil tastes and I made sure to add a salad and green beans to the meal I shared with Jose <clear throat> FRIED CHICKEN thigh!

By Monday morning I was up to where I started. BAMN!

Determination

I made a plan for Monday. I started to observe this is a yes, this is a no. When the girls went for a Starbucks run I joined them on the walk but ordered nothing. When I knew I had a busy day...I planned my snacks ahead of time. When they offered chocolate, I said, NO GRACIAS!

Yesterday's meals were off and reviewing it last night I thought, tomorrow I will have more fruit and salad. I will make good choices.

Commitment

I am committed to breaking the "restrictive-eating" trend  and practicing "free-eating" this weekend. I am also adding a mindset switch by creating my own definition for each term:

Restrictive-Eating : Foods that restrict me from being a healthy me. Foods that impair my weight loss and stop my weight loss progress. Foods that restrict my movement. These foods include french fries, cake, onion rings, ice-cream etc.

Free-Eating : Foods that nourish my body and provide free living. They allow me to be free of medication, free of ailments and allow me to move freely. They provide freedom. These foods include vegetables, fruits...power foods.

The Exception

I will allow one meal/event where I will eat what there is without guilt or worry. This week it is my bosses party on Saturday. I will not over indulge but simply eat until I am comfortable (half-full). Drink until I am satisfied.

Self-Love

I invite you to practice some self-love this weekend. Do something nice for yourself and create beauty no matter what you may be facing. Much love to you.

Namaste.

WONDERFUL WEDNESDAY

Training has been difficult for me to get to these days. My body does not feel the same but yesterday I showed up with my "I'm a lover and a fighter" t -shirt ready to play.  I was off my game but kept pushing.

Acknowledgement of the tee from other gym mates always gets me going too.  Like I need to prove I can fight hard! So I did.

Meals were on point!

Breakfast: Greek yogurt, 1 hard boiled egg, and one slice of wheat toast.
Snack:  banana and almonds.
Lunch: steak salad. Red cabbage,  broccoli, zucchini, green onions, radishes, cilantro,carrots and shredded carne asada.
Snack: 1/2 cup of mixed fruit salad. Strawberries, pineapple, and cantelope.
Dinner: Turkey soft tacos with pinto beans and green salad. Turkey meat was cooked with lots if veggies to up vegetable intake. I used whole wheat tortillas for the soft tacos.

I am also meditating two times a day to get my mind on the game. I have avoided sweets for two days. I don't miss it. I am at peace.

Have a great day!

Sunday Funday

Well it's a wrap...oh wait the day is just starting!!! I've got a  busy day at Disneyland. I've also got a day of bad choices behind me.

Today will be a meal/food challenge and I'm up for it.

1. I can resist foods that do not benefit my body. 

 
2. Fun does not have to be associated with food. 

3. Being healthy is a priority.

So I start my day by working out with the coach and releasing guilt over yesterday.

Here we go!!! 

Sweet Saturday

Diet Bet

Yesterday was day 1 of the diet bet. I resisted cravings and did "okay" with my meals. Oatmeal, spinach salad w/tuna, Greek yogurt and almonds as a snack and grilled turkey, ham and cheese sandwich and salad for dinner. That's where the "okay" part came in.

I avoided the chocolate,  my chai tea latte fix and the krispy kreme doughnuts on the counter.

I focused on how I can do this. I can resist foods that do not benefit my body.

Activity

Yoga as always was perfect. Laisha blossoms when leading yoga. I am truly grateful for being able to host this in my home.

Today I'm doing the color run...couple style because by the time some of Los Game Changers wanted to sign up it was sold out. Here's to good times with my man!

Sunday Snooze Day

Today was lady #2 which means I was down and out. It was a different pace from most of my week but an opportunity to recharge. It also allows me to reflect about all of the great things that are happening.

1. I saw an old friend during the week who motivated to stay focused.
2. I met new contacts who provided new insights in my industry.
3. I spoke to an old colleague who provided a new prospective about my long-terms goals.
4. I completed #theworkout series and while I did not meet any of my original goals I reached a new level of acceptance for myself.
5. I joined a new gym.
6. I bumped into an old colleague who thanked me for sharing myself through my blog.

Workouts

I completed 60% of the planned workouts. Which means I completed AM & PM workouts through Wednesday. By Thursday I was beat and made it to one hour workout daily through Saturday.

I have yet to create this weeks structure but plan to incorporate at least two gym visits by the end of the week. I will not post a commitment today since I am waiting on a friend to plan our workouts.

Meals

Meals were good through Thursday ... then it flopped. Sugar cravings got real and I caved in by Friday. I will continue to post more through the week.

Here's to keeping it going.

Remain Coachable

When coach asked me to send him everything I ingested for the last two days ... shame was the first emotion I felt. I was ashamed about the choices I would soon make. Then I snapped back to reality and told myself there was no reason to be ashamed. I took on the task and remained coachable.

Below are my meals for the last three days. I added Thursday to the mix in order to keep in line with today's post. It is a true testament of the choices I make good/bad.

4/21 Meals

4/21

-Breakfast. Hibiscus, green and tea.-Breakfast sandwich with egg whites, spinach, avocado,  tomato and turkey bacon on wheat bread.


-Lunch. Green juice with Ginger and pineapple.
Peanut butter and jelly (2tbs) on wheat bread. 

-Snack. 1/2 of the fruit bowl - papaya, pineapple, cantaloupe  and watermelon.

-Dinner. 3oz rotisserie chicken breast, mixed green salad no  dressing. 1/4 cp Humus and 1/2 of a wheat pita. 

**Not in picture ** 1/8 cp of talenti gelato.  
-Hydration.10-12 cups of water.

4/22

-Breakfast.Green vanilla jasmine tea.

04/22 Meals

Same sandwich as above (super hungry-skipped the planned oatmeal)

-Snack.Green juice with ginger and almonds

-Lunch.Three pieces of salmon sushi and three pieces of salmon sashimi. I was full and had the planned salad an hour later when I became hungry. 

-Lunch 2.Mixed greens, walnuts, cranberries and goat cheese. 2 tbs. of balsamic vinaigrette dressing

-Dinner. Mixed Green salad with portabello mushroom,  purple onions, and avocado.1/4 cup of cotija cilantro dressing for the entire salad bowl (serves 3). 
Carne asada (didn't weigh... 6oz?) . 1/4 cup of pinto beans. I went nuts with 4 tortillas **not in picture **

**Not in picture**Handful of almonds
-Hydration.10-12 glasses of water 
Also had vanilla Cinnamon tea at some point.

04/23

04/23 Meals

-Breakfast.Berry Tea **not in picture**
Greek yogurt with honey, almonds and a banana

-Snack.oatmeal with Cinnamon, raisins, and almonds

-Lunch 1. Wheat pasta with balsamic vinaigrette sauce and tomatoes and chicken breast.
I was full and had the planned salad an hour later.

-Lunch 2. Spinach salad, spiced walnuts, cranberries and goat cheese. 2 tbs. of balsamic vinaigrette dressing

-Snack. Oprah Cinnamon Chai Tea Latte - tall
banana

-Dinner. **this meal and dessert are not in the picture**Mixed Green salad with lemon and herb vinaigrette. Carne asada - 6oz . 1/4 cup of pinto beans. 4 tortillas. 1/8 cp. of talenti gelato

-Hydration. 6-8 glasses of water

All of my teas have no added sugar. The Chai Latte is the exception.

There that is everything.....clear vail. 

Here's to keeping it real and making better choices!

True Tuesday

It is time I come clean with my food choices. It is often the topic I avoid because it my source of insecurity. It is where I lack structure. I can pretend that I eat proper healthy meals daily - but I do not. I do well for a few days then I fall back to bad habits. If I jog my memory I can say that these days its been more cheat meals and less healthy meals.

Part of the reason I create events and series for the community is so I can assist others with adapting new healthy habits. This, of course, must include my own. I often say it is best to lead by example. So I am starting today.  I know I can practice mindful eating. I know I can say no to the fries, the cake and the ice cream. My top three vices are not worth the repercussions.


Below is the plan for today.

Breakfast
Oatmeal with almonds and cinnamon

Snack
Pineapple with almonds and yogurt.

Lunch
Chicken Breast with steamed vegetables and brown rice

Snack
Yogurt with almonds and banana.

Dinner
Ground Turkey with beans and  green salad.

It is time I put in the work with my meals so they can match the work I put in with my workouts.

Here's to continuing to live a life without medication.

Remain Coachable

Anthony is aware of my ongoing vertigo and suggested meal tracking. I've tracked in the past and I know part of the gain in February was my lack of tracking. I thought about his suggestion. I decided I would take it a step further and stick to the body for life food list. This means I will have basic simple clean foods. It may get boring but I can establish any vertigo triggers easily. This will also help me clear my skin since hot peppers have been causing acne break outs.

I remain coachable and focus on the big picture.

Today's meals and snacks:

7a protein smoothie
10a oatmeal with almonds.
1p shrimp, brown rice and steamed vegetables
4p fruit and Greek yogurt
7p fish, quionoa and roasted vegetables

Here's to good eats.