New Foods - Butternut Squash (Take 2)

I was pretty determined to find a recipe I liked that used butternut squash after the big failure of my first attempt. And I've got to say that I think I've found a winner! Thank you Pinterest for this awesome recipe: Butternut Squash Mac and Cheese.

If you know me, you know my love for Mac and Cheese and this dish did not disappoint. Although it takes a lot more prep work than a box of Kraft or Velvetta, I think it was well worth the work for a healthier dish. It also makes a lot more than me and my husband can eat for dinner so there are lots of leftovers! Next time, I might also throw in some chicken or ground turkey. This is totally I dish I would serve my son once he is old enough and feel good about it.

July Challenge

I'm teaming up with 2 other awesome coaches for this challenge starting in July. We'll be doing the programs and drinking Shakeology right along with you. I'm almost done with Slim in 6 and plan on starting Chalean Extreme with this challenge. Message me or comment on the post if you want more details! And as always, click the picture to see bigger.

Slim in 6 - Day 30

4 weeks ago I promised measurement updates and pictures after 30 days of doing Slim in 6 and drinking a Shakeology shake once a day. I still have 2 more weeks in the program, but so far I'm feeling great!

So without further ado....

	Day 1	Day 30	Day 45
Weight	170.6	166.2
Chest	40.5	39
Waist (at belly button)	39	38.25
Hips (at widest part)	44	43
R Upper Thigh/Abductor	25.25	25
L Upper Thigh/Abductor	25	24.5
R Arm (7in from shoulder)	12.5	12
L Arm (7in from shoulder)	12.5	12

That brings my 30 day loss totals to 4.4 pounds and 5 inches! Not bad for 4 weeks!

I know that I built up my leg and arm muscles so I knew I wasn't going to see much loss there. I was surprised by my chest measurements, but happy to see that back fat go! I am really proud of my results so far but I am still aware that I've got more to lose.

And now -- pictures! (click to see bigger)

Bye, Bye Artificial Sweenteners

Back in 2009 I had read the book Skinny Bitch by Rory Freedman & Kim Barnouin. While I didn't agree with the book as a whole (especially since it encourages veganism), the chapter "Sugar is the Devil" did open my eyes on artificial sweeteners. After reading it, I pretty much swore off all Diet Cokes and started looking for natural sweeteners.

Now, I'm not going to go through citing the whole chapter, but here are some quick points.

Aspartame
Aspartame is found in a lot of diet or light versions of foods and drinks. The most common sweeteners that contain aspartame are Equal and NutraSweet. "When aspartame was put before the FDA for approval, it was denied eight times."(32) "When methyl alcohol, a component of aspartame, enters your body, it turns into formaldehyde. Formaldehyde is toxic and carcinogenic (cancer-causing). Laboratory scientists use formaldehyde as a disinfectant or preservative."(14) "When Aspartame is paired with carbs, it causes your brain to slow down it's production of serotonin." (14) This last citing was also talked about in The Doctor's TV show clip I posted a few days ago.

Sucralose
Most commonly know as Splenda. "Splenda is made by chlorinating sugar, changing its molecular structure."(35) "The FDA calls sucralose 98 percent pure. The other 2 percent contains small amounts of heavy metals, methanol, and arsenic."(36)

Refined sugars, such as white sugar or high fructose corn syrup, aren't good for your body either, but they are better than artificial sweeteners. If you really want to do what is best for your body, natural sweeteners, like agave nectar or stevia, arethe best ways to go.

Stevia
"This natural, herbal sweetener contains no calories, has no glycemic index (meaning it won't alter blood sugar), and is even safe for diabetics."(30) Stevia comes in liquid form or the most common brand in a crystalized version is Truvia.

"Other good substitutes for refined sugar included evaporated can juice, Sucanat, brown rice syrup, barley malt syrup,  Rapadura sugar, Turbinado sugar, raw sugar, beet sugar, date sugar, maple syrup, molasses, and blackstrap molasses"(31)


Now while some of these natural sugars do contain calories (stevia doesn't!), they also contain vitamins and minerals that are beneficial for your body. Don't be afraid of the extra calories! You will actual eat less because the artificial sweeteners will trick you into overeating, and more than likely you'll crave sweets!

Since 2009, a few foods with artificial sweeteners have somehow crept back into my diet and it is time for them to go!



References:

Barnouin, Kim & Freedman, Rory. (2005). Skinny Bitch. Philadelphia, Pennsylvania: Running Press Book Publishers.

Top 5 Foods You Should Avoid

This is an excerpt from The Doctor's tv show (love this show!) that talks about 5 foods that you should avoid because they increase your appetite and cause you to overeat. It gives you some great alternatives if these are vices in your own diet. Take a look!

New Foods - Butternut Squash

I've been pondering trying butternut squash for a while now. My interest started after I started making it for my son as a puree and I realized that I've never tried it. Yesterday I prepared an apple and butternut squash soup recipe. I thought it was a good choice because it wouldn't be too overwhelming with just the squash and I love apples.

However, I was not really digging the soup. The taste wasn't bad, it just wasn't good. The texture was just a little weird for me. Texture-wise I would compare it to tomato soup -- and I don't like that either.

Does anyone have a butternut squash recipe that they love that isn't soup? I'd still like to give it another try but I don't think I'll be making that soup recipe ever again.

Slim in 6 - Day 21

I've been doing Ramp it Up (DVD #2 of Slim in 6) for 2 weeks now and I've finally conquered the glute exercises! I noticed that when I struggled, I wasn't breathing properly. Once I was able to fix that problem, I was able to keep up with Debbie and complete all the reps. I still need to use weights on the shoulder press exercise, however, I am able to use 8lbs instead of 5lbs. 

I have also been doing the Slim & 6-Pack workout and the only move that is impossible for me is the side plank. Now, that doesn't mean the other moves are challenging -- they are.

Tomorrow I'm going to be moving to DVD #3, Burn it Up!

3 weeks down, 3 weeks to go -- halfway! Next Saturday (May 26) marks day 30 and I'll be posting my before pictures and my 30 day pictures along with my measurements so stay tuned!

Lions, Tigers, Jeans - Oh My!

There is nothing worse when you are overweight than going jean shopping. Am I right?? Back when I was at my heaviest, I would avoid it like the plague. I would much rather go shoe shopping -- my feet never got bigger and the sizes I knew I wore would always fit.

Back in 2010 when I lost 30lbs, I went from a size 14 to a size 10. I had kept my old jeans because I knew we would be starting to have kids and I would of course gain weight so the old jeans may come in handy afterward. My guess was right and I'm glad I kept them. They were the only thing that would fit besides my pregnancy jeans postpartum.

Because I have a slew of jeans in my closet, I've noticed that I have subconsciously categorized them. I have fat jeans (size 14s), skinny fat jeans (smaller size 14s and one size 12), fat skinny jeans (bigger size 10s), and skinny jeans (smaller size 10s). You may not have as many categories as I do, but - come on - be honest, we all do some form of this.

Since getting the "OK" to workout from my doctor after I gave birth, I've been on a mission to fit into my skinny jeans again. Even with training for my half marathon and losing 26lbs postpartum, the jeans still didn't fit! Talk about frustrating.

I've been stuck between the skinny fat and fat skinny jeans -- that is until this past weekend! I honestly think it's because of the Slim in 6 workouts and I'm sure drinking Shakeology has played a big part too.

Now -- one step closer to those skinny jeans and maybe even they will get too big :) That is jean shopping that I want to do!

Slim in 6 - 2 week update

Just wanted to give a quick update on how I'm doing with the Slim in 6 program.

I've been doing Ramp it Up! (DVD 2 in the series) for more than a week now and I get better at the moves every day. I'm still struggling with the glute exercises, but every time I do them I get better and better. One day I'll be able to do all of the reps of each exercise and when I do - you know I'll be posting about it! Because I'm still struggling with that part, I'm going to keep doing Ramp it Up! next week.

I am finally feeling good with the 5 lbs weights so I've decided to move up to the resistance band that came with the program for some of the arm exercises. Hopefully soon I'll be using the band for all of them.

I haven't officially weighed myself or measured myself yet because the program suggests waiting until day 30 to do that. However, I've been noticing that I feel better about my body, especially my post-baby stomach and my arms. My legs feel stronger too and I've seen some improvement on my running times that I'm attributing to all the squats and lunges in the program!

Next week I'm going to be adding in the Slim in 6-Pack ab routine to my workouts on the days I don't run now that the ab workouts aren't as tough for me anymore.

2 weeks down, 4 weeks to go!

Want to purchase Slim in 6 or have more questions about it?
Send me a message through my "Contact Me" tab or visit my Beachbody website at
1) Go to http://www.beachbodycoach.com/sioburch
2) Go to "Shop"
3) Go to "Fitness Programs" on the left
4) Scroll down to "Slim in 6"

What is the best time to workout - for YOU?

This is a question I've been trying to answer for myself since I started Slim in 6. The Beachbody trainers all have the same guidelines to help you figure out how to answer that question -- and it's not the same for every person! Here is a recent video chat from Chalene Johnson where she talks about some of these guidelines: Chalene Johnson - Best time to workout?

Before SI6, I went running 3 times a week: Tuesday & Thursday at 4:30pm with my son in the jogger and Saturday or Sunday (weather & life dependent), sans jogger, somewhere between 9 and 10am. Fitting in the SI6 program and still getting my running in, hasn't been too hard. I have been doing SI6 about 2 hours after dinner, 9pm. That way my dinner was mostly digested and I got to spend some time with my husband - if he was home.

However, my son hasn't liked going in the jogger lately so I haven't been running as much as I want too and I've been feeling like 9pm isn't the best time for my body, aka the time I'd have the most energy and burn the most calories.

So yesterday I tried switching things up a bit. At 2:30pm, when my son was napping, I did my SI6 workout and got my run in before dinner (after my son went to bed and after my husband got home). It felt good to get both workouts in before dinner and I think I'm going to attempt that schedule as much as I can. Hopefully my son will start liking the jogger again and my 4:30 run time will come back into our routine.

Color Me Rad 5k - Virginia Beach

This 5k wasn't really a race. There were no timers and it was all very relaxed. With a promise of getting colorful throughout the 3.1 miles, there were both runners and non-runners there to enjoy a fun time. I had  a few friends join me as we ran and walked the 5k getting colored powder thrown on us (or colored water) every kilometer. It was a lot of fun getting so messy!

Before -- all white and clean!

During the race and after

New Foods - Quinoa

I've made it a personal challenge for me to try new healthy foods and even revisit some that I don't like.

Last night I tried quinoa (pronounced KEEN-wah). This is one food that is on my list of things I can give my son at 8 months, so I figured I'd try it before I gave it to him. I've never had it before and really only heard of it recently.

Quinoa is chock-full of protein, fiber and is gluten free. Here is the wikipedia link if you want more information: http://en.wikipedia.org/wiki/Quinoa.

I decided to buy a quinoa and brown rice blend that already had seasoning with it since I have no clue how to season it properly. I made it as a side with some chicken and I really liked it. It has a crunchy texture, but along with the rice I didn't mind it. This is definitely a new food I'll keep on my recipe radar and I would easily eat again.

Shakeology No Bake Cookies - aka Shakeology Balls

These were pretty messy to make, but man are they some chocolately-peanut-buttery-goodness in a ball!

1/2 cup honey (can also use agave nectar)
1 cup Chocolate Shakeology
1 cup quick oats
1 cup natural peanut butter

Mix all together with hands (gets messy). Roll into tablespoon-size balls.

I rolled and placed onto wax paper, then stuck them in the fridge. You can also put them in the freezer too, but definitely do one of the two because of the natural peanut butter.

I'm going to try PB2 next time cause this took most of my natural peanut butter stash. The recipe said it would make about 10 balls, but I made about 16. I also might half the recipe next time too.

PB&J Shakeology Review

PB&J recipe:
1 scoop Chocolate Shakeology
1 tbsp. natural peanut butter
1/2 cup strawberries (I use frozen)
1 cup water

This recipe was pretty good too. It was a little thin, so I might try a little less water next time or maybe do half milk, half water. Still pretty tasty!

Carl Daikeler Special Shakeology Review

So after I didn't like my first attempt with Shakeology, I looked at all the recipes on the Shakeology website and made a list for the grocery store. I bought lots of frozen fruit, bananas, healthy peanut butter (no salt, no sweeteners -- just peanuts), vanilla almond milk, and lots of different extract flavors.

Yesterday I tried this recipe (it's a modified Carl Daikeler Special):
1 scoop Chocolate Shakeology
1 Tbsp peanut butter
1 small banana
3/4 cup water
2 ice cubes

This was so so YUMMY! I already feel better about the shakes and can't wait to try another recipe.

Banana Foster Shakeology Review

I tried the Banana Foster Shakeology recipe yesterday:

1 scoop Chocolate Shakeology

1 banana

3/4 cup nonfat milk; or water; or soy, rice, or almond milk

1/2 tsp. cinnamon

1/2 tsp. rum extract

Ice to taste

I am not a fan. I think it was too much cinnamon for me and the extract left a weird after taste. Guess it goes to show that not everyone is going to like all the recipes! 

Slim in 6 - Day 6

Wow -- The Ramp it Up! glute segment is, well, kicking my butt! I know one day I'll be able to do them all without resting, but that day is not today. Here's hoping it could be tomorrow!

Slim in 6 - Day 5

Well -- Ramp it Up! was HARD! Not only is it a longer workout, there are additional moves. Let's just say my bootie is going to be sore tomorrow! It is definitely a challenge for me and I think it will take more than a few days to master all the moves and reps. I'm going to be on this DVD for at least 2 weeks.