Become a Fat-Burning Machine: A book review

I received a free copy of this book for review purposes, but all opinions here are my own.

Fat Burning MachineLast week I received a copy of Become a Fat-Burning Machine: The 12-Week Diet by Mike Berland. Mike isn’t a doctor or a dietician. He’s a pollster and analytics expert. He wanted to know why certain foods help the body lose weight and why others cause the body to store fat. Berland assembled a team of experts to find verifiable data behind the science and mindset of weight loss exercise and nutrition. The Fat-Burning Machine points to metabolic syndrome as the hidden driver of America’s body weight epidemic.

“Finally, I’m a Fat-Burning Machine and I’m not afraid of ‘falling off’ the wagon. There is no wagon. No fad. No extreme protocol. Just a way of life that combines science and practical strategies.”

I found the book to have sound nutritional and exercise advice. It didn’t really reveal much new information for me, but I like the way it was presented. Berland tells of his own weight struggle even as a marathoner. He rejects some popular ideas about weight loss and exercise such as eating fat will make you fat. His plan is simple — each meal should have a protein, low-carb vegetables, a fat option, and a very small serving of carbs (rice, grains, beans, fruit).

There are sample menus and 43 pages of recipes to try. I really like the section on dining out. There are even suggestions on what to order at fast food restaurants.

The part that is hard for me is the exercise section. Berland admits that he loves getting up early and going for a run. I’d rather go to the dentist. But I know this is an area that I need to work on. He suggests incorporating exercise into your life and do the things you love to do, so it will be pleasurable — “not just a grim routine you have to do.” So for me, it’s walking. I enjoy going for a long walk. It’s just hard for me to make the time to do it.

Free Week of Healthy Kids Inc Meal PlannerBerland describes something called “Miracle Intervals” which are short bursts of intense exercise followed by long recovery periods — a core component to the Fat-Burning Machine plan. He also suggests morning workouts on an empty stomach to force cells to produce energy via fat oxidation instead of using easy-to-access glucose from a recent meal. He modifies this based on the length and intensity of your workout.

The book outlines some very simple, no equipment required, strength-training fat-burning exercises for beginners. There are more advanced exercises (but still relatively simple) that can be done at home or in a gym with hand weights and an exercise ball. Each week of the 12 week plan has a different exercise routine. I like the variety and how each week builds on the week before.

I look forward to starting this plan next week. We’ll see how it goes. I don’t have a great track record for following any plan exactly, but this one seems very achievable.

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Squatty Potty Review

I received a free Squatty Potty for review purposes, more info but all opinions here are my own.

After first hearing about the Squatty Potty from a friend on Facebook, abortion I was intrigued. I reviewed their website and the information seems legit. Then I saw one in my physical therapist’s office, treatment and she told me about it’s benefits. I was sold.

Now I’ve used the Squatty Potty in my home for the past week, and I really do like it. It makes going #2 so much easier. My 6-year-old likes it too. It’s especially good for her because the toilet is still a bit large for her, so this really helps. If you have issues with elimination, hemorrhoids, weak pelvic floor, etc., I think you should look into getting one. They aren’t expensive or intrusive. squatty potty squatty potty

This post contains affiliate links. If you purchase a product through an affiliate link, your cost will be the same but I will automatically receive a small commission.

You’ve been pooping wrong.

**This post contains affiliate links, information pills and I will be compensated if you make a purchase after clicking on my links.

What if I told you that you’ve been pooping wrong all along? *

According to the people at Squatty Potty, “The modern day toilet is convenient, but has one major fault; it requires us to sit. While sitting to do our business may be considered ‘civilized’, studies show the natural squat position improves our ability to eliminate.”

Squatty Potty changed my life. I get a full release. I do! Nobody wants a piece still in there… I hated that feeling. Now, with Squatty Potty, I put my feet up and each time I go ‘Oh Squatty, you saved me again! Squatty Potty to the rescue! I love you, Squatty!’ I’ve had another perfect doodie.  – HOWARD STERN
Radio Personality & Squatty Potty enthusiast

I’ve got my own Squatty Potty coming in the mail, so stay tuned for my personal review.

*NOTE: This information was compiled from ShareASale where I am an affiliate. I earn a small commission when readers make a purchase after clicking on my link. Find a sponsor for your web site. Get paid for your great content.

First Attempt at Meal Prepping

**This post contains affiliate links and I will be compensated if you make a purchase after clicking through my links.

I used to be so good at planning a menu and cooking healthy, viagra sale homemade meals for my family. But for some reason for the past six months or so, prescription I’ve lost my way. Maybe it’s the new baby or the new job. More than likely, it’s just pure laziness. Regardless, I decided today to get back on track. So I decided that I would do meal planning  / prepping. I ordered the 21 Day Fix [affiliate link] plan from an infomercial that I saw this morning. It includes the meal planning tools (including color-coded portion control containers) and several workout DVDs.21 Day Fix EXTREME gives you everything you need for serious results.
Unable to wait the 3-5 days for the package to ship to me, I got on Pinterest this afternoon and searched for 21 Day Fix [affiliate link] plans and recipes. I found enough to get the gist of the plan and the portion sizes and then put together this 3-day meal plan (all days are basically the same):

IMG_0486Breakfast: 4 oz. unsweetened almond milk plus 4 oz. water
Thrive Lifestyle Mix (The 21 Day Fix uses Shakeology, but I replaced it with Thrive since I already have and love it.)
4 strawberries

Snack: 7 baby carrots

Lunch: 1 cup romaine lettuce
1 can water-packed tuna with lemon juice, olive oil and Dijon mustard
1/2 cup brown rice

Snack: apple

Dinner: 1 meatloaf muffin
1 cup salad with 2 tsp olive oil dressing

Snack: 1 cup frozen Greek yogurt

Hopefully I’ll like the convenience of this during the week. And soon my 21 Day Fix [affiliate link] stuff will be here, so I can learn more. I’m excited about what’s ahead!

21 Day Fix. Simple Eating. Simple Fitness. Fast Results.

The Joy of Real Food

I received a free copy of this book from the editors for review purposes. All comments and thoughts here are my own unless otherwise noted.

thejoyofrealfoodI started reading Rowena Jayne’s book THE JOY OF REAL FOOD today. The cover is very inviting. Rowena is beautiful, remedy and the title font is fun. You might think these are trivial matters, unhealthy but cover attractiveness is important, and I like the look of this book. It starts us (me and the author) off on the right path.

Rowena starts the book with a quick overview of her life — the ups and downs and downright disasters in her relationship with food and in her health. She finally found yoga, and her life started to turn around.

Rowena is a qualified Naturopath and Nutritionist and has studied Ayurvedic Medicine. Even though I’m trained in traditional medicine (nursing and public health), I’m drawn to alternative medicine.

“Not only does yoga and holistic living enhance our health and nutrition, but it can allow an individual to change their mindset, be fulfilled, live their authentic truth and have courage to follow their own path or destiny,” Rowena said.

Personally, food and I have a love-hate relationship. In my adult life, I’ve weighed 125 lbs to 225 lbs. Today, I’m happily somewhere in between. Some days are easy. Other days, I’m hiding with a spoon and a jar of Trader Joe’s Cookie Butter. So I’m really looking forward to seeing how Rowena’s book can help me find peace with food and overcome my emotional eating.

Stay tuned as I take the month of June to incorporate as much of Rowena’s philosophy of raw food and yoga as possible into my life. Luckily Rowena is practical and herself follows the 80/20 rule. Let’s just hope I can keep the 80% the good stuff (and not the cookie butter!).

Learn more at www.rowenajayne.com

7-Day Diet Reboot

 

needtodetoxStarting tomorrow, buy more about I’m starting a 7-day diet reboot. As happens most Decembers, sovaldi sale I ate my fair share of cookies, pies and other gooey treats — although much less than in years past thanks to Thrive. So I want to start 2015 off with a week of clean eating — no sugar, no coffee (heavy sigh), no bread — just to reboot my system and get started in the right direction. Here’s the eating plan I will follow. Let me know if you want to join me!*

Thrive 7-Day Reboot

MORNING

  1. First thing in the morning, immediately consume two Thrive Lifestyle Capsules on completely empty stomach.
  2. 20-40 minutes later, drink Thrive shake; blend with unsweetened almond milk. May add cocoa, cinnamon or flavorings; can add Thrive Boost in as well.
  3. Apply DFT patch.

MID-MORNING SNACK: Apple or Banana, some type of Fruit and a Thrive Boost greens drink

LUNCH: Chicken or fish with a salad with light dressing or Oil & Vinegar. OR, have chicken or fish with green veggies

MID-AFTERNOON SNACK: Thrive Boost greens drink (If especially hungry, add a sweet potato or plain oatmeal. Plain means made with NO artificial sweeteners, just almond milk or water.)

DINNER: Fish or chicken, with green veggie or a salad.

Tips:
* Drink 2 liters water daily
* 1-2 Balance pills at bedtime
* No sodas, caffeine or alcohol
* This is a diet for light walking exercise; don’t overdue
* Get 8 hours sleep
* Eliminate items in your pantry that are tempting
* May experience light headaches and/ or fatigue the first 2-3 days. This is normal as your body is detoxing.
* After 7 days, don’t run back to pizza and cheeseburgers; your body feels amazing now!

Continue to make good choices and your body will reward you!

newyearresolution*This eating plan is not endorsed or created by Le-Vel or any of its entities. Please consult with your medical provider before starting any new diet or exercise plan. I am not a doctor and do not know your medical history. This eating plan is just an example of how to incorporate Thrive products into a healthy lifestyle.

Quieting the Hormone Monster

stoptheinsanityIn 2002, adiposity I had a hysterectomy — nothing I expected at the young age of 34. Then just four years later, I had to have my ovaries removed. So for the past 8+ years, I’ve been on oral estrogen. Lately, I’m been feeling out of sorts. My husband and kids would most likely say that a grumpy alien overtakes my body at times. and she has a rather loud voice. So after some research, I decided to look into hormone testing and bio-identical hormone replacement. A friend recommended Cantrell Pharmacy, a local compounding pharmacy, and I made an appointment with LouAnn, the nurse that handles this sort of thing. LouAnn is super nice, and after my initial consultation, I left with a rather expensive saliva test to do at home.

You would think that spitting into a test tube would be easy — but trying having to fill up that test tube with spit. First thing one morning before drinking anything or brushing teeth, I had to fill up this tube with my own spit. It took about 30 minutes — a very long, boring 30 minutes. Then I packaged it up in the provided material and dropped it off at the UPS store nearby.

Two days ago, LouAnn called me to say that my saliva test results came in. I went in to see her yesterday to go over it all. Sure enough, my progesterone and DHEAS are low and out of balance with my estrogen. So yesterday I started on topical, natural progesterone. It may be psychosomatic, but I feel better already.

I’ll keep you posted.