Weeks 2,3 and 4 Faster Way ... Loving It!

Weeks 2,3 and 4 …

So I’m on week 4, day 4 today and it has been a really good ride on the journey to an awakening of resetting my physical and mental body.  I will not get too technical as this has become a definite way of life for me at this point. I had no idea of all the benefits of intermittent fasting but let me tell you it is very doable to say the least!  I am loving my options every single day! I must stress that this just takes some planning … for me at least, there is no mindless eating anymore! I am actually taking ownership of those gorgeous raspberries that I would usually buy for the rest of the house, but now it’s first come first serve since carbs are not the enemy!  

I am also absolutely loving the community this group offers to every single person enrolled.  So much positive information and generosity! We all work hard to get our workouts done and celebrate with good food and lots of enthusiasm!  I have learned an entirely different way to eat … yet it is the same in that I still get my smoothies, I still eat the produce I love … but it’s a great experience for me to learn how to get more protein in with more fats!  Still have my coffee every am and have gotten to actually enjoy my desserts or treats on leg day! What? … donuts, muffins, whatever... you get to put it into your plan for that day! And no guilt!

I’m done for today … need to get to bed earlier tonight.  Tomorrow is an active recovery day that includes a good walk with my pup!  The days are getting longer … soon we will spring ahead and have that extra daylight and start feeling the vibes of Spring!

Xo,

k

Week 1 Faster Way ... still learning macros!

So this has been an amazing experience so far!  Last week I completed the official “prep week” which was actually flexible … a bit overwhelming at first but a great way to start!  There is a new client portal that explains all the components to the program. In the prep week, you receive instruction on how to use the app to input food  and workouts are given out to test. In this program you can either work out at home or at the gym if you have a membership. Anyone can do this! There is also a beginner workout plan if you haven’t been active before …  Very little equipment needed! You also become part of a closed FB page with your own coach and other members who are part of the six week (really it’s 7 weeks) program with you. Everyday there are posts from your coach and you are accountable by posting a screenshot of your macros each day.  Members share food ideas, recipes, comments and encouragement throughout the day.

I have learned that timing is so important.  You can actually eat carbs and not feel guilty!  You can work just about anything in as long as it falls in the macros for your day!  Intermittent fasting is not impossible! By fasting you are able to deplete the fat stores your body is holding onto …

Instead of adding glycogen that is not burned off to more glycogen, your body goes through cycles.  And you eat. Alot. I’m eating more than I did when I was pregnant! Sounds crazy right?

I have found that this kind of lifestyle is completely doable and although I admit it, I’m waiting for a possible rebound effect … or something to turn me off.  But that would really have to be a 180 at this point. I have more energy … I skip up the stairs, I sleep deeper, I don’t miss my dairy, gluten or wine as much as I thought I would … and yes you’re allowed wine, I’m just choosing to limit it to one glass a week at this point.

The day before prep week began, we sent in our measurements to our coach.  Ten days after I sent them in, I was curious if I had changed. Because I felt different … so I was prepared for a little bit of a change.  My jeans were fitting better and I was enjoying that! So I was really shocked to measure the 5 spots and have lost 5.75 inches. Wait. What?!

So tomorrow is an active recovery day … and I’m all set with what I’m eating the next two days!  It’s all good …. Stay tuned for the week 2 feels.

Faster Way ... What is it?

How I got to the point of trying the FASTER WAY TO FAT LOSS PROGRAM: Initially when I saw this program, I just skipped over it. I disregard all fads and trends with eating and dieting. I believe in quality food in, exercise, self care and all will be well. I have been trained in holistic health care and believe in pure foods without chemicals … only organic and believe in as much plant based nutrition as anything else. I love fresh foods and have adopted a lifestyle that supports healthy habits, working out, meditating, acupuncture and chiropractic care. I am truly content with this ... most of the time. I have learned so much the last 8 months or so about mindset and the benefits of letting things go that no longer serve you. Combined with 2 years of a clutter clearing program, I feel like I have learned to make room in my life for the things that make me happy and donate everything that keeps me stuck in the past. This has included clothing, furniture, books, decorations, towels, bedding, and even my mask I wore during radiation therapy 6 years ago. None of these things brought me great joy so I gave them a new life somewhere else! As my two girls have grown to be more independent, I have become more centered on my self-care and try to spread my enthusiasm for women to cherish themselves and not feel guilty about it. Although I have always figuratively felt this way, I always put my family before my own needs!!! I think most mothers can relate to this .. but now, I feel like it’s time to focus on me … like REALLY diving in to what sparks me. I have been catering to the family and our home for 20+ years and as much as I thought I knew what I wanted to do as they left the nest, I was confused. How do I help people with their nutrition, self-care, staying fit and healthy when there were so many conflicting reports on just about everything?! So I thought it would be best to quiet the mind, and let things flow to me. After reading and listening to Eckhart Tolle, Wayne Dyer, Esther Hicks, Jess Lively, Brooke Castillo, and so many more authors and motivated people, I have opened my heart to gratitude and learned that all things come to you, when you are ready for them.For me that just meant I needed to listen to my heart and stop the “shoulding.” Long story short … after journeying through my training at Institute for Integrative Nutrition, being diagnosed with a brain tumor, moving on to writing a book on feeding athletic families, studying reiki, studying feng shui and clutter clearing, I seemed to have cycled back to my love of movement in structured workouts and re-working my diet to include the holistic foods I have eaten for decades. I feel I am resetting the rhythm of my body with a new perspective. As I enter into my 52nd year on this planet, I’ve noticed, yet accepted new issues related to aging. I really chose not to complain about much … I’m here and so blessed! I appreciate my life every single day! I felt guilty complaining about anything! But … I wasn’t happy with a few more pounds here and there … and as my PA tells me every 6 months at my bloodwork review, the female body changes as the estrogen levels drop and you enter into the transitional phase of perimenopause and eventually menopause. It just happens. So, I thought to myself, “I guess this is part of who I am now … I’m working out, eating right but things change.” Somehow after months of learning no one is perfect, and it’s best to flow with the river and not against it I came across this new way of eating. Combined with specific types of exercise depending on your intake of macros … it seems to have hooked thousands of people with astounding results. Not just the physical kind … but all kinds of benefits including … lower blood pressure, lower resting heart rates, energy levels increasing, aches and pains from inflammation down, no cravings, better sleep, confidence, and the results go on and on. Well, I am at the point of starting the FWTFL program … I’ve jumped ahead to try it out … and I am happy to report I am one week down with dairy free (OMG BLACK COFFEE!), working out every day with respect to what the macronutrient goals are for the day, and I have gone a few nights now with no red wine before bed (ANOTHER BIG CHANGE)! Join me as I start my program to feel more energized, lose the fat that essentially brings down my confidence in myself, pride myself on actually intermittently fasting every day for 16 hours and gain control in what I am eating as I love structured plans! I love to inspire those who may be feeling the same way about themselves and perhaps be ready to reset their bodies into a new beginning. Much Love, Krista

Back to the Blog

I debated this ... Did this blog still exist? I started it 9 years ago when blogs were just starting to be available ... a combo of medical updates and my passion for healthy lifestyles. Things change over the years. I mean I was in the middle of two kids who needed me to drive them all over for everything they did! Then it slowed down, and I lost interest in writing about what new health ideas were being published. The last 5 years have been overwhelming as far as food trends: how to exercise, what you can eat, what you shouldn't eat, keto friendly diets, whole 30, foods that were sustainable, farm to table, carb v no-carb, dairy v non-dairy, and the lists go on! I decided to eat the best way I could, exercise when it was appealing (or someone inspired me), and make the best of what my kids ate. I mean I did my best and that's all I could do. I continue to love all areas of health and wellness. I think I've been super lucky to have certain things pop into my life at the right times to completely transform some older ways of thinking and shake me out of my comfort zone! I mean remember the book I wrote a few years back? I was in the "full time kid-athlete" zone and really didn't make time for myself. Nothing new ... I think most moms I see with littles are having a tough time finding time for themselves. But here's the thing ... YOU NEED TO MAKE TIME FOR YOURSELF! Did I mention I haven't had time for myself until now?? My kids are now 18 and 20! I could have MADE TIME if I didn't feel guilty. Most women I know are always busy caring for others. The kids, the husband/significant other, the pets, the parents, and if time allows, a shopping spree on Amazon. Hear me now: LOVE YOURSELF FIRST! It's contagious ... set the bar high and you will teach those kids of yours a lesson. SELF CARE IS GIVING THE WORLD THE BEST OF YOU, INSTEAD OF WHAT'S LEFT OF YOU! If this is something that you can relate to, stay tuned. I have lots to organize in my brain and share with those who are into self-care. If not, no worries. Just skip the blog posts (although I have heard they are making a digital comeback lol!), check out the instagram stories and let me know if you're interested in staying in the health loop. Much Love, k

Playing the Game ...

 

As I'm home waiting to bring my daughter to her doctor's appointment to confirm a fractured ankle that was diagnosed last night in the ER, I thought about blogging again.  I haven't found the need to write in over six months.  Nothing really got me going as photography has become my true creative outlet.  However,  as I was looking at my photos from last's night's game,  I saw something I needed to vent about.

As parents of athletes, we know our place in the stands well.  We love to support our teams and our children, be there when they need us, be there when they don't think they need us (lol!), and have a good time watching the development of their team and themselves.  Right?  But one of the biggest fears is having a game called by referees who seem to forget how to call a game.

Time and time again it happens and of course refs are people too and they will make mistakes  (I know what it is like to be second guessed as I was an NJSIAA official for high school gymnastics).  However, when refs do not set up the parameters of  the game, all rules go out the window and athletes are essentially on their own to defend themselves on the field.  Believe me, I'm all for them playing their heart out and pushing it to the next level, but sometimes they push it because they know they can pull it off without getting called for it.

I'm not upset about our girls losing games.  I am not upset about even an unfairly called game so much as I am about letting them play in a game that is dangerous.  Soccer is definitely an impact sport!  With all the concussions and injuries happening, it is a risk that all players take as they step onto the field.  My problem is that the refs need to be refreshed in the current way the sport is being ruled.

When the ref told my daughter after being tossed around that, "It was all ball,"  she thought he was joking ...

Okay ...

My question is why do NJ high schools only use a two man referee system?  FIFA does not recognize a two man system.  If this was football, and another ref was needed, it would be no problem.  The game has limits when only two referees are watching.  We finally get a three man system if the team makes it to semi-finals in counties.  But ...  travel and club games ... they use a three man system for every full sided game.  This makes absolutely no sense!  And here's my last rant ... for those players who play club year round, I know they get a lot of pressure not to play in high school - this is why.  Too many injuries that make it hard to continue playing.  

So sad, because the love of the game, the good friends they grew up with and trying to make their high school proud is why they play.

Here's to the game ... and those that try their best to call a fair, safe game!

Have a great weekend!

3 Days till Spring!

Happy St Patty's Day!

Here is a great way to get your greens in!  Maybe tomorrow after the corned beef is consumed ;) or you need to find something interesting to kick off Spring on Saturday.  I know kale has been overdone in the superfood cultures,  but this just tastes good.  I could eat the whole platter myself so here goes:

Lemon-Basil Kale
Serves 2-3 Enjoy!!!
3/4 pound of kale (about 6 cups chopped) 2 cups water
2 teaspoons extra virgin olive oil
2 garlic cloves, finely minced
15 fresh basil leaves, cut into fine ribbons salt to taste
2 teaspoons freshly squeezed lemon juice
*Variety - Add 1 cup fresh or frozen corn with the kale in step 1. Cook along with the kale for 4 to 5 mins. Continue with recipe.

1.  Wash kale and strip leaves off the stalks. Discard the stalks. Chop the kale into bite- sized pieces. Bring the water to a boil in a 10 to 12 inch skillet with a tightly fitted top. Add the kale, cover, and cook over high heat, stirring occasionally, until tender, about 5 minutes. Remove and drain, saving the cooking liquid to drink.

2. Rinse out and dry skillet, then use it to heat the olive oil over medium heat, lifting and tilting the pan to coat. Add garlic and sizzle for 15 to 30 seconds, stirring constantly to prevent browning or burning.
   
3. Add basil and saute for 15 seconds more. Add kale and stir until heated through. Season to taste with the salt. Stir in lemon juice and serve immediately.
   

***It is important to add the lemon juice after the the greens are cooked and just before serving. If you cook greens with an acid you turn bright green vegetables into a drab army green color. 

 Be Well,
Krista

Blood Red Oranges

I had no idea that different oranges had different benefits ... I mean aren't they famous for fighting colds, tasting sweet and looking pretty on your plate?  Last week I was fortunate to have lunch with a dear friend of mine who mentioned how she uses them so I picked some up on one of my runs to the market.

So here's the deal on the benefits:  they are grown in the volcanic soil of Mount Etna in Sicily and have high levels of antioxidants.  Their pigment (see pic below) is also the same found in blueberries that ranks high in antioxidants.  Anthocyanins are the natural compounds that are known for their antioxidants, anti-inflammatory properties, the ability to fight disease that comes with age, keeping LDL cholesterol from accumulating, preventing heart disease, cancer and diabetes.  Wow!  The list goes on ... Vitamin A does the job of keeping our retinas and skin healthy and the Calcium keeps our teeth and bones strong!  Although regular sweet oranges have benefits, they are not as nutritious as these blood red varieties.

So, once again there are all these facts (that I am terrible at recalling) that push us to eat colorful food.  No need to know why exactly you should be trying them,  just try to get color on your plates!   After the long winter most of us have endured, start introducing one new color a week if you can!  If you have young athletes and your Spring season has kicked off,  just put a plate out on the counter ... enjoy!

Wishing you much color this week!!
Krista