I Quit Sugar (Sort of) Plan and My Day One

Week ONE:

We are choosing our own path here, so you are going to see multiple options:

Upon waking you are going to have one of the following:

• Hot Water with Lemon
• Coffee with/without Milk of Choice and/or Stevia
• Herbal Tea with/without Milk of Choice and/or Stevia 

Meal 1: Toast With Avocado, Tomato, Red Onion and Sea Salt

Meal 2: GREEN JUICE: 1 green apple, 3 celery stalks, 1 lemon, 5 large kale leaves,1 cucumber, 1 handfuls of spinach, 1 handful of cilantro (optional) 1 handful of parsley (optional)

OR if not juicing, blend above ingredients for a (just squeeze the juice out of the lemon) smoothie OR no smoothies? Have homemade salsa an veggie sticks and/or crackers (The I Quit Sugar Lady has a great recipe for homemade super crackers)

Meal 3: Salad: any combo of dark leafy greens and vegetables of your choice (I used baby kale, spinach, carrot, tomato, sliced cucumber, green onion, yellow pepper and red onion) and a tablespoon of nuts (I used pecans) and 1 TBS homemade ACV DRESSING : 1 tbs olive oil, 2 tbs apple cider vinegar, juice from one lemon (or Lime) dash of sea salt and fresh pepper

Meal 4: More Green Juice or a small piece of fruit (preferably low fructose) and a protein source (almond butter)

Meal 5: Needs to include protein source (Animal or Soy your choice), Grain and Vegetable: I have a quinoa bowl which included : 2 cups cooked Quinoa (sub Millet for Quinoa), one can rinsed black beans, shredded carrots, 2 cloves minced garlic, chopped tomatoes, chopped pepper, green onion, baby kale and spinach. I added 1 tsp of low sodium soy sauce and the juice of one lime to ACV dressing and mixed about 3 tbs of sauce to mix. Each serving of quinoa mix was topped with three chopped chicken tenders I cooked in olive oil in a sauté pan. 

Meal 6: Could be berries, I had one piece of toast with a little butter and melted cheese

For week one you keep the basic outline the same. Making simple changes within the outline to keep it interesting. You could have toast with spinach and egg for meal one. You could eat Avocado toast every morning. Its up to you.  Change up the veggies in Meal 3 or try different nuts. Play with herbs in the AVC Dressing. It's up to you. Here are a list of books that I am getting meals from, I suggest you check them out:

• "It's All Good"
• "Reboot with Joe"
• "Crazy Sexy Diet"
• "I Quit Sugar"
• "Beauty Detox Foods"
• Natural Health Magazine
• Yoga Journal

and some websites:

• http://iquitsugar.com
• http://www.rebootwithjoe.com
• http://kriscarr.com/blog/crazy-sexy-diet/
• http://kimberlysnyder.net
• http://nomnompaleo.com

Week Two we will add more animal protein in, unless you dig a Wilber Free diet, then its up to you!

If you are weight training during week one, I suggest you add more calorie dense foods as needed. Think eggs or Protein Powder Smoothies! 

Transformation is a process, and as life happens there are tons of ups and downs. It's a journey of discovery - there are moments on mountaintops and moments in deep valleys of despair.

-Rick Warren

Let's All Quit Sugar The Rules

The Rules are as follow:

No store bought treats, but you can make your own! 

Stevia is great!

When in doubt, have a glass of juice or eat an egg.

Avocados are a do

Coffee is ok! But limit to one a day

Dairy is a do, but 1% or higher...  the % goes up an so does the protein. 

Organic Organic Organic

Butter is cool, so is Earth Balance spread

If you eat Mayo... and believe me I won't be, NO LOW FAT-- it has a ton of sugar

Follow Your Heart Vegenaise is a go! No sugar

Green Apples are a go! This is how we will be sweetening our green juices!

Our Salad dressing base is:

1 tbs olive oil

2 tbs Apple Cider Vinegar 

Juice of one Lemon

pinch of sea salt

dash of fresh pepper

Your go to grains are Quinoa and Millet!

Sprouted breads are best, but whole grain are a go

Almond milk is a go, look for unsweetened 

Creativity is a go! 

Let's All Quit Sugar! (Sort of)

As some of you know, I have been a real fan of raw diets and juicing for almost four years now.  My gurus have been Kris Carr, Kimberly Synder and Joe Cross. However, these diets ( and all of the beautiful colorful juices peppered through my instagram feed) are pretty super high in fructose. And suddenly with all these peeps eating Paleo and "Quitting Sugar" it left me wondering if I could find a middle of the road. One of the biggest catalysts for this journey is pretty personal. My mom is sick... again. Ten years ago my mom kicked breast cancer to the curb with some pretty serious chemo. Come to find out this chemo from her past is pretty much causing her blood to act pretty funky today. And though, some argue it, many claim that cancer loves to live off of sugar, so my theory is to starve that jerk. But to be fair I should write that many dietitians do state that getting rid of fruit from our diets does more harm than good, especially when it comes to the cancer patient. For example:

"As Julie Baker, Clinical Oncology Dietitian at our hospital outside Atlanta, explains it: “Our bodies use glucose, the simplest unit of carbohydrate, as their primary fuel. Without adequate carbohydrate intake, our bodies will obtain glucose, or fuel, from another source. Possibilities include the breakdown of proteins we eat or proteins stored in our body, which may ultimately lead to muscle loss and malnutrition.”  

All in all though, as a collective, we ingest way too much sugar.  The American Heart Association recommends 6 teaspoons of sugar (100 calories) per day for women and  9 teaspoons (or 150 calories) per day for men. Most of us... if not almost ALL of us blow that daily intake out of the water, easily digesting two or three times that amount.  It is with that in mind that I launch this journey. Taking cues from many wellness sources I am going to devise a plan that marries the principles of both raw and paleo-esq diets into something that I hope some of us wanting to maintain that low to no sugar lifestyle can adhere to. One thing we have have to be cautious of if you are eating pre made foods (like sauces and dressings) this is where the hidden sugar lies in wait. This plan revolves around food that we make ourselves. By leaving out most pre made sauces and dressings we can almost eliminate excess sugar from our diet. 

And cutting out the sugar we attempt to fight off all the bad things we are finding come with over-consumption. We are talking about modern diseases. What makes it a modern disease? What does that even mean!? It means, we are tackling problems now that are ancestors did not have to worry about. Diseases like heart disease, type-2 diabetes and cancer. EPIC.AMOUNTS.OFCANCER. And of course, obesity.  

As a hybrid plan we will not be counting green apples, lemons, limes, blueberries and raspberries  against us. We will be allowing coffee, dairy and animal products. As a general rule of thumb when it comes to fruit will be as follows: The best fruits to choose from are Kiwi, Blueberries, Raspberries, Grapefruit and Honeydew Melon. The High-Fructose fruits and ones we should avoid are: 

Grapes, Red Apples, Pears, Mangos, Cherries and Bananas. (But even on my plan we will allow these... just not as much) The Plan will be based as a high vegetable intake diet. Basically, I tend to lean on fruits more then veggies... and I am going to up the veggies. 

I am excited and scared out of my mind by this journey. But deep in my heart I know it is time to clean out the excess sugar from my life. I am knee deep in family cancer, my own battles with hormone based disease (PCOS) and I know that there is no other choice than to find a maintainable limited sugar lifestyle. Balance is key and from all the low sugar plans I have studied, none of them seems to fit just right. So I am going to attempt to make one, juicer and all. 

Sometimes it's the journey that teaches you a lot about your destination.
- Drake

Yoga With Cheri

When I first met her, she may or may not have been having an anxiety attack. She had just purchased personal training and I was being introduced to her as the trainer that would change her life (insert halo and singing angles here). She eyed me suspiciously. I smiled back annoyingly. I like to think we instantaneously became best friends.

Cheri had a very interesting and complex health history, which understandably gave her much anxiety when it came to exercise. To be honest, our first meeting was right after her heart rate spiked while walking on the treadmill, scaring the bejeezus out of her and catapulting her into a personal training contract. She had had the "AH HA" moment. The moment when one seemingly small happenstance causes you to know it's time for a change. I have never in my life met a more inspiring and determined fighter. Within days of training, Cheri changed. Gone was the fear and here was the can do anything attitude I have been inspired by every hour  long, Bon Jovi fueled session we have spent together (and there have been a lot of them). As a personal trainer, I would love to say that every client that passes through your studio doors is special to you. That leaves a mark. But I would be lying. Just like we all have favorite children (joking!), we have favorite clients (totally true.). These clients challenge us and allow us to challenge them. They listen to us. They grow from us. And we become better trainers for having had them in our studio.  And when you tell them, go give a yoga class a try they go.... and they leave 15 minutes into it. These are the special ones because the special ones, try again. And that's how you know it has clicked. That they get it. When months later, you say we are trying yoga class again and they don't even blink an eye. They are all in.

Humans are really good at giving up. It's a major bummer. Throwing in the towel. Being afraid to put in the work or only giving enough to barely get a job done. If I could stress one thing, it would be to never give up on your health and especially not to give up on yourself. You are worth a second, third, even a fourth chance. You deserve to live your life without fear. You deserve to be like Cheri. You deserve to run. You deserve to fight. You deserve joy. You deserve to be proud of yourself. You deserve to be strong. You deserve.

There is no overnight magical change. Big change is an accumulation of many tiny changes. Cheri walked before she ran. She planked before she burpeed. Like pennies in a jar, each workout combined with the next one to increase the total value of every workout we completed over time. So, no, she did not conquer her first yoga class, but she went, she tried. And she went again. And that second class, she spent the whole hour and fifteen minutes in active practice. And I spent an hour and fifteen minutes ... well not paying too much attention to Cheri because it was a really crazy yoga class and I was trying not to fall on my face. However, when I was not focusing on my Warrior II, I did sneak a peak and mentally fist pumped the truly inspiring lady warrior-ing one mat down.

The most difficult thing is the decision to act, the rest is merely tenacity. The fears are paper tigers. You can do anything you decide to do. You can act to change and control your life; and the procedure , the process is its own reward.

-Amelia Earhart

Welcome Back Blogger

So I got BIZAY. And completely ceased blogging. Which is sad really.... and not only for all my adoring fans who read this religiously, but because blogging kept me accountable and possibly sane. What's in a blog? Well, for me, mostly, it's getting to hopefully communicate with a diverse group of people on topics I find important and interesting. I really believe I have a lot of good things to put out into the universe and blogging has been a way for me to feel like I am doing that. Even if no one is reading them... but myself... and my mom (because she has too... because she's my mom).
I have been working in fitness for a hot minute now and have found that:

1. I am a pretty talented motivational speaker... when I remember to stop being Italian and speak slowly and without the use of my hands.

2. I really really like talking about health and wellness (mostly with my hands).

and

3. I really really like making positive connections with other humans (but pretty much exclusively oratory ... not so much with my hands).

And so I am grateful that there is this magical place called the Internet where I can do this efficiently. Doing something everyday that makes you feel purposeful in life is " totes essential" and I highly recommend everyone doing so.... every day.  It is with that driving force that I reenter my blog and I would like to encourage you to find something that makes you feel purposeful as well. And there we go... just like that... a mantra for May!

True happiness... is not attained through self-gratification, but through fidelity to a worthy purpose.

Helen Keller

Quin-wha?!

     Things get a little crazy, when things get a little crazy. And when things feel a little out of control in my neck of the woods, sometimes the simple act of making something familiar in the kitchen can bring everything back to square one. Today the simple act of washing and chopping, measuring and simmering made the hectic pace of the last few weeks slow down for one beautifully understated hour of zen. Yes, todayI turned eight cups of cooked quinoa into a me moment.
      Quinoa is one of my favorite foods. Not only for it's zappy name and nutty flavor, but for it's amazing versatility. Really, what other grain can be not only a breakfast food, but a salad, soup, side dish and dessert? Not to mention main course. It has twice the fiber of pasta and brown rice, as much protein as milk, covers you in the magnesium department and has high amounts of amino acid lysine, which is important for muscle growth (psst... this also means it's a complete protein.) Yes, the Incan Empire had a lot going for them in the grain department 500 years ago and lucky for us, their super food is still available to us today.
       I am sure many of you out there look at Quinoa and go "Well, I don't even know how to pronounce that... much less how to cook it" and simple move on down the grocery aisle. I, too, am usually weary of foods with names I at first have trouble pronouncing. For example, Salmon. I am still, to this day trying to get past that one. Good thing for you Quinoa is as easier to prepare than Salmon and  so much easier to pronounce. Repeat after me, "KEEN-wah".  Now this one, "AMAZE-ing". The best news yet it that you prepare it much like rice: Boil, Simmer, Season. And it's done in 20 minutes or less. Pow! Three of my favorite ways to prepare Quinoa are are follows:

Harvest Morning Quinoa

 Quinoa Taboule

Fiesta Quinoa

The first I made up myself, the second I copied from Bob's Red Mill and the third was altered from a rice dish in Clean Eating Magazine. All of them delish, quick and simple. One of them Sweet, one Savory and one a little of both. They all start with the same base: 

1 to 2 cups pre cooked, cooled organic Quinoa. 

Loreli's Harvest Morning Quinoa

2 cups cooked cooled Quinoa

1 Apple Chopped 

1 Tbsp Brown Sugar

Juice of One Lemon

1 Tbsp Silvered Almonds

2 Tbsp Dried Mixed Fruit Pieces

Step one: Place chopped Apple, Brown Sugar and Lemon Juice in a wide mouth mason jar, secure lid and shake to coat apple pieces. Add the apple mixture to the Quinoa. Add both the almonds and dried fruit. Mix well. Enjoy or divide into two to four containers to save for later. Can be enjoyed warmed or straight from the fridge.

Bob's Red Mill Quinoa Taboule

2 cups cooled cooked Quinoa

1/8 tsp White Pepper

1 cup chopped Parsley

1/2 cup chopped Scallions or Green Onions

2 Tbsp chopped fresh Mint (or 1 tsp.dried)

1 Garlic Clove, minced or pressed

1 Tbsp minced fresh Basil (or 1/2 tsp. dried)

1/2 cup fresh Lemon Juice

1/4 cup Extra Virgin Olive Oil

1/4 tsp Salt

Mix all the ingredients together and let chill for one hour before serving.

Fiesta Quinoa

2 cups cooled cooked Quinoa

1 8oz can of No Sodium Corn drained and rinsed

1 Orange Pepper, Chopped

3 Green Onions, Chopped

1/4 cup Dried Cranberries

1 Carrot, Sliced

3 Tbsp  Fresh Parsley

1 Clove Garlic Minced

4 Tbsp Low Sodium Soy Sauce

Juice of One Lemon

1/2 Cup Olive Oil

1/4 Cup Slivered Almonds

1/4 Cup Roasted Sunflower Seeds

Black Pepper to Taste

Mix Garlic, Soy Sauce, Lemon and oil in a small bowl. Let sit while you combine Quinoa, Corn, Pepper, Onions, Berries, Carrot and Parsley. Add Dressing. Toss in seeds and nuts and season with black pepper. Serve or save personal portions in mason jars in fridge. 

    Three different tastes, from one simple to make base. In the am I will put my Harvest Morning Quinoa in a bowl, add a splash of milk and warm it in the microwave. On Monday I will bring a jar of Quinoa Taboule to work for Lunch... and maybe dinner. It will not only taste fantastic but help me feel fantastic. And is that not what food is for? To fuel us and assist in making us preform to our best ability? I believe it is. Take a moment to think about what you are going to fuel yourself with this week. Make sure the road ahead is full of color, texture and love. 

When we no longer have good cooking in the world, we will have no literature, nor high and sharp intelligence, nor friendly gatherings, no social harmony.

-Marie-Antoine Carême

Honey, You are Working that Lower Intestine !

Core Strength has become an obsession of mine in the gym. Over and over I find myself saying to my clients, "Belly Button up and into the Spine- TUCK TUCK TUCK" or "Shoulders back, Walk with Purpose People!!" - pretty much like a crazy person. To the point that yesterday I warned my newest clients that I have a tendency to basically go on a core awareness rant and to not take it personally. However, as a society we are losing our ability to foster proper core strength and posture. And it's not your fault.... it's those darn iphones.... and computers, and tablets. As a society all we do is look down. The ability to text not only has brought on bad manners (and you know you do this, multitasking while you try to verbally communicate with one co-worker and electronically communicate with another- totally rude. And I did this just yesterday, for shame!) We have gone from the world of Mad Men, all sitting around a table looking one another in the eyes and have completely shifted our view to our laps. It really is quite amazing when you look around. All you see are people looking towards their crotches. Look around, I bet you see at least two around you right now! Take a moment and with  awareness look down at your crotch for three minutes (which is how long it takes me to text a two word message...) and think about about what you begin to feel. The heaviness of that big round weight you carry on your shoulders begins to pull and strain your delicate spine and it does not feel good. As we become a society of people who constantly look down our whole body begins to round forward as well, causing a our posture to go all out of whack. Combine this with a desk job where you sit on your tush all day and we have a recipe for mushy weak middles with a hump on your back.... oh baby, sexy! So not only do we begin to feel weak and achy, but bad posture can also disrupt the health of our digestive system. Rounding forward pushes our digestive system into a jumbled mess, giving the organs less room to do their jobs in. Think about a cubical filled office, everyone has their spot with enough room to spread out and work. Think about what would happen if you suddenly took everyone and pushed them into one cubical. No one has enough room to be productive and at least three fist fights would break out and there would be at least one printer casualty. Same thing with your digestive system. Good posture allows the stomach and intestines to contract correctly for healthy digestion and absorption of nutrients. Good news is we can fix this problem and without firing Siri. It all boils down to body awareness. Taking time to be cautious of your posture for one and two taking time everyday to work on your core.
So how do we become body aware? For one lift your chin off your chest, roll your shoulders down and away from your ears, contract your pelvis, push your glutes towards the floor. Readjust your posture through out the day. The next is to think about your core through out the day as well and practice how it feels to engage those muscles. How do you do that? Stand up and place one hand under your belly button and one above it.

 Breath in and tuck your belly button up and into your spine, you should feel the lower hand being pulled up and in towards the upper one. 

 Exhale and relax the muscles bringing your hands back to the original position.

 Do this in the car, at your desk or while making dinner. Just do it. Find one day a week to dedicate to core training. Some of my favorites are planks, walking planks, knee to knee planks on forearms, boat pose and wood choppers with a medicine ball. Try yoga or a Barre class! When strength training remember to engage your core in all moves. Even when preforming a simple bicep curl, pull your belly button up and into your spine tightening your middle and supporting your lower back. By doing this you will sleep better, digest better and be better... all around.

When I prayed for success, I forgot to ask for sound sleep and good digestion.

-Mason Cooley