Natural Sugar Alternatives

Refined processed sugar is Bad! It is hard on your body, it's hard on the body to process and break down. Any type of sugar will spike the insulin and set the brain waves going crazy. Keeping your blood sugar stabilized all day is an important part of keeping a healthy body. Most people are constantly spiking the blood sugar and it's going up an down all day.
You definitely want to stay away from white sugar, brown sugar, turbinado sugars and also chemically processed types of additives and sugars like High Fructose Corn Syrup....yikes! Bad, bad, bad...and it's in A LOT of packaged foods. Also Saccharin (Sweet n low), Aspartame (Equal, Nutrasweet), Sucralose (Splenda) are very bad fake forms of sugar. They only do harmful things to the body. Read food labels and do not consume anything that has this in it!

Sugar has no nutritional value...and it's addicting. The more you have the more you want! Your body is saying "I'm not getting anything from this food....I need something...give me more!" And so you have more, more, more. It requires more effort to digest and breakdown because it lacks vitamins, minerals and fiber. The body depletes it's owns stores of minerals and enzymes to absorb it properly, causing deficiencies. Studies have shown that sugar is more addicting than drugs. It's scary stuff!!

My body has always had a hard time processing sugar from a young age. My Halloween candy would sit in my room for months. I knew what it would do to me and it was not appealing. But, as we have any amounts of sugar our bodies begin to crave it, no matter how horrible you might feel. Pretty soon it becomes very addicting and it's hard to give up. I have hypoglycemia issues and digestion issues, sugar does bad things to me. After months of no sugar I am now able to have some Natural forms of sugar but only in very small amounts. If I bake healthy treats I can only have 1, maybe 2....it takes a lot of self control and can be very difficult becaue that 1st taste of sugar is very hard to control not going for a second taste.

Natural Alternatives to sugar that are unrefined and unprocessed:

Raw Honey- also has some antioxidants and health benenfits. Raw, unproccessed, unfiltered honey is best. Buy it local if possible. It's full of vitamins and minearls.

Pure Maple syrup or maple sugar- maple syrup and granulated maple sugar are made from the sap that comes from maple trees. The granulated form works great as a cup for cup replacement for white sugar and the flavor won't over power a recipe.

Coconut palm sugar- made from the sap of the coconut tree. The taste is similar to brown sugar with a hint of molasses. Sometimes just called coconut sugar or palm sugar. Palm sugar is made from the sap of various palm trees. Use this in recipes that you want to give a warm brown sugar flavor. coconut sugar does not add as much moisture as white sugar; so you may need to add a little extra liquid to balance your recipes for baked goods.

Use these natural forms of sugar in baking, added to smoothies, etc.

Stevia and Xylitol are ok, but not the greatist, still more processed than more natural forms. Use more sparingly than the other natural forms.

Even natural forms of sugar should be used in moderation. Any form of sugar will still spike your insulin and any sugar isn't good in large amounts and like I said...the more you have the more your body will crave it over and over and over!!  The best thing would be to not have any added sugars at all if you cannot control yourself. But, processed, refined sugars especially should not be used EVER! The less sugar you have Fruit and food will start to become sweeter, your taste buds will change and your body will thank you!! Giving up sugar alone will do amazing things for your health. Added sugars (among many other harmful things) are in most processed and packaged foods....read your labels and start eating more whole food sources....Just eat real food! :)

Simple and Creative Christmas Gift ideas {FREE printable tags}

Friends, Neighbors, Teachers, Coaches, Grandma's, Grandpa's, visiting teachers....there are so many gifts to give for the Holidays. Giving feels so great! But, sometimes coming up with simple and cute ideas that don't break the bank can be difficult.  Here is a round up of some of my ideas that we will be giving this year......

Tin or fun Holiday container filled with Hershey's hugs and kisses. Use tissue paper or crinkle paper as a filler then add a variety of the Hershey's. 

{Printable Tag}

Fill a cute holiday bag with kisses and chapstick or lip gloss!! Fun friend gift idea! Use the same Hugs and Kisses tag from above or say "Merry Kiss-mas!" :)

or for Boys you could fill a Christmas treat bag with any type of treat and say, "Thanks for being a SWEET Friend" (or teacher, etc) HERE is some printable ideas. 

Nuts!!! These are Holiday Cocoa Amonds. It would be great to make homemade candied nuts too. 

The tag says "We are NUT'S about you!" {printable tag in link}

 You could even say "Merry Christmas from your NUTTY Neighbors!" :)

Christmas Towel/Oven Mit- 

The tag reads:

"This kitchen towel is given with love and with the hope you will do good works of goodness with it as the Savior did so many years ago. May the absorbing spirit of the season blot our problems, soak up sorrows, wipe away difficulties, and may your holidays be shining and bright!"

What Soccer coach wouldn't love a box of Whoppers? :) The tag says:

"You're a Whopper of a Coach!"

Printable tag HERE

I love soft Socks and Lotion! Especially Perfectly Posh lotion ;)

Wrap up in a Holiday bag, add a cute tag or saying. Easy Peasy! :)

You could do a combination or socks, lotion, nail polish...etc. So fun for girls of all ages. :)

HERE you will find cute idea tags "For your MISTLETOES" or "Wishing you warm and cozy mistletoes all winter long" and other simple gift ideas!

***

I hope you enjoy my ideas and have a fun season of giving! I hope we can give all year long!

Have a very Merry Christmas!!

Remember the reason for the season!

Pumpkin Chocolate Pie {Gluten free & Dairy free}

Chocolate Crust directions:

1 cup almond flour

1/4 cup unsweetened cocoa or cacao powder

2 TBS coconut oil or unsalted butter

1 egg or egg replacement 

(EnerG egg replacer or mix 1 TBS chia seeds or ground chia seeds with 3 TBS water, let sit for about 5 minutes until it gels up, flaxseed and water works ok too) 

2 TBS milk of your choice (I use unsweeted almond or coconut milk)

1/2 cup dark chocolate (I use "enjoy life" dark chocolate chips- nut free, soy free, gluten free, dairy free)

Preheat oven to 325 degrees. Spray 9 inch pie pan or tart dish. Mix almond flour and cocoa in a bowl. Add the coconut oil/butter and work it into the mixture with a fork until there are no more clumps. Add the egg (or egg replacement prepared) and mix everything together well. Then press this mixture evenly onto the bottom only of the pan. Pierce all over with a fork and Bake on a cookie sheet for 12-15 minutes. Cool on a rack.

While it is cooling, slowly melt the chocolate and 2 TBS milk in a sauce pan on the stove. Stir constantly until creamy and smooth. Then, spread melted chocolate over the prepared crust across the bottom. Put into the freezer for 10-15 minutes while preparing the filling.

For the Filling:

1 can pumpkin (15 oz)

2/3-3/4 cup coconut sugar or maple sugar (more or less depending on the sweetness you prefer)

2 tsp pumpkin spice

2 TBS arrowroot, tapioca flour or gluten free cornstarch

1/2 tsp baking soda

1/8 tsp sea salt

1/4 cup canned coconut milk (Native Forest brand is what I use)

*3/4-1 cup dark chocolate chips ("Enjoy Life" brand) to make the drizzle for the top. 

Measure and mix (by hand or standard mixer) the filling ingredients: Pumpkin, coconut sugar, pumpkin spice, arrowroot, baking soda, sea salt and coconut milk. Mix well and then pour over the top of the chocolate bottomed crust, smooth and bake for 50 minutes on cookie sheet. (325 degrees). Allow to cool. 

*If you'd like the drizzle on top- Slowly melt the chocolate and 2-5 TBS almond or coconut milk, stirring constantly until melted and thin enough to drizzle all over. 

Refrigerate pie atleast 1 hour before serving. 

So yummy! 

Hot Chocolate Pudding Pie {Gluten Free/Dairy Free}

Sorry, I didn't make it look that pretty but it really is delicious!!! :)

For the sweet coconut crust:

(or try Pillsbury copy cat Gluten free regular pie crust)

3/4 cup blanched almond flour

1/4 tsp salt

3/4 cup unsweetened shredded coconut

1/4 cup coconut oil, melted

1 TBS honey

1 tsp vanilla extract

Directions:

Preheat oven to 350. In a large bowl combine almond flour, salt, coconut. In another bowl combine coconut oil, honey and vanilla. Then add the wet ingredients to the dry and thourougly stir together. I actually usually just add all ingredients into a food processor or blender. (my husband doesn't love coconut and blending it all together ensures there are no chunky pieces of coconut. :))

Once mixed, press the dough into a 9 1/2 inch pie pan on the bottom and sides and bake for 7-12 minutes until golden. Set aside and let cool.

For the filling:

1 16 oz can full fat coconut milk (I like the Native Forest Brand, BPA free and organic, I can find it at my local Smiths/kroger. It's at most health food stores and also amazon)

3 tsp Gelatin (Great Lakes Gelatin, use the red label for gelling things, green label for smoothies)

1/4 cup hot water

3 TBS Cocoa powder

6 TBS raw honey or pure maple syrup

2 TBS vanilla

1/4 tsp salt

Directions:

In a small sauce pan, heat the coconut milk until warm, about 3 minutes. Turn off the stove but keep pan on warm burner. 

In a small bowl dissolve the gelatin in the hot water, whisk until dissolved. 

Add in the gelatin mixture to the coconut milk and whisk together. Add in the remaining ingredients and whisk until fully combined. 

Pour filling into prepared pie crust and chill in fridge overnight or at least for a few hours. 

Yummy Gluten Free, Dairy Free, Refined sugar free pudding pie!! 

Paleo Orange Chicken

Ingredients:- 1 lb. boneless, skinless chicken  thighs or breasts, chopped into bite-sized pieces
- Sea salt
- Ground black pepper
- 4 Tbsp.olive oil or coconut oil

SAUCE
- 1 cup water
- 1/2 cup fresh squeezed orange juice
- Zest of 1 large orange
- 3 Tbsp. raw honey
- 3 Tbsp. coconut aminos
- 1/2 tsp. ground ginger
- Dash red pepper flakes
- 2 Tbsp. arrowroot starch/flour

Directions:
1. Season chopped chicken pieces with sea salt and pepper. Set aside.
2. To make the sauce, combine all ingredients in a medium size saucepan and stir to combine. Place over medium high heat and bring just to a boil, stirring frequently. Allow sauce to thicken and then remove from heat and set aside.
3. Place a large skillet over medium-high heat. Add the oil and allow to get hot. Add the chicken pieces and cook for about 5-7 minutes or until nicely browned. Drain any excess fat from the pan and pour half the sauce into the skillet. Stir to coat the chicken in the sauce, remove from heat and serve. Pour the extra sauce over a side of steamed vegetables, brown rice (gluten free but not necessarily paleo) or make some caulifower rice!

(adapted from the Paleo Cupboard)

HERE is another similar recipe

HERE is a "normal" recipe for Orange chicken just swap out the soy sauce for coconut aminos, coconut oil instead of the regular oil, and replace cornstarch with tapioca starch.  

You can learn how to make your favorite recipes and swapping better ingredients for the bad ones!

Gluten Free Pie Crust- Pillsbury copycat

I absolutely love this pie crust. It turns out really great! Fill it with pudding or any other yummy filling options. I actually even love to roll this out flat, cut into fun shapes or just in rectangles and lay out on a parchment lined cookie sheet, sprinkle with cinnamon/coconut sugar mixture and bake until brown. A fun gluten free snack. Reminds me of my Grandma because she would do this with any left over from the pie crust dough.and with cinnamon sugar :)

Gluten Free Pie Crust

Ingredients:

3/4 packed cup of blanched almond flour
1 1/4 cup of Tapioca or Arrowroot starch
4 TBSP of salted butter (kerrygold grassfed butter or ghee is good)
4 TBSP of palm shortening (organic spectrum brand)
1/2 tsp of salt
1 tsp of xantham or guar gum
4 TBSP of unsweetened apple sauce

Reserve for later:
1/4 cup of extra tapioca or arrowfroot starch to roll dough out on (Optional)

1. In a food processor add the almond flour, starch, butter, shortening and xantham or guar gum. Process until the dough begins to come together. Add the applesauce and process until a smooth dough forms.
2. Place the dough into a sealed tupperware and place into the fridge 2 hours.
3. After the dough has chilled- mix in the last 1/4 cup of starch and roll out between two parchment papers (dusting with extra starch as needed to prevent sticking). If you chill the dough for 24 hours you will only need a little bit of starch to roll the dough out, you won't need the full 1/4 cup.
4. Quickly place the rolled out crust into the pie pan using the parchment as your guide to hold its shape without breaking.
5. At this point you can either fill the crust with filling of choice and follow the directions for the pie OR bake the crust in a 350 degree oven 16-20 minutes until lighly golden.

*To make this crust completely dairy free you can just double the shortening and leave out the butter.

Fluffy Gluten Free Rolls

Light and Fluffy Gluten Free rolls

Ingredients

2 tablespoons active dry yeast 2 cups warm water 1/3 cup oil (I use olive) 1/4 cup sugar (I use honey) 1 egg 1 teaspoon salt 2 tablespoons xanthan gum 3 1/3 cups King Arthurs gluten free flour

(OR to make your own gluten free flour blend 1 1/4 cups white rice flour 1 cup brown rice flour 3/4 cup potato starch 1/3 cup tapioca starch)

Cooking Directions

In the bowl of a mixer, dissolve yeast in warm water. Add sugar and let sit for about 5 minutes. Add remaining ingredients, adding the xanthan gum last. . Mix using the dough hook of an electric mixer. Mix for about 5 minutes, scraping down the sides of the bowl a few times. You do not knead this like a regular bread dough, but it does need mixed well and I have found about 5 minutes is a good time. Scoop onto a greased cookie sheet. The dough is a wet dough, so I found that using a large ice cream scoop works best for this. This makes 12-15 rolls. Cover rolls loosely with a kitchen towel and let rise for about 1 1/4 to 1 1/2 hours. Bake at 425 degrees for 8-10 minutes or until done. Enjoy!

These are really great rolls!! I even tried to make a loaf of bread with this recipe just put it in the bread pan instead. I cooked it at 350 for 60 minutes. It turned out pretty good. I may lower the heat a little next time because the outside cooked too fast and the inside was a tiny bit too doughy. But, overall I love this bread recipe!

Let me know if you try it!

Life these days....the daily struggle

It's been such a long time since I've blogged.  Life has just been so busy. I've had friends and others that I've seen that have had to deal with similar issues as me and so a lot has been on my mind about it. Writing it all out always helps me too.

Dealing with my own body attacking itself is still very hard to deal with. I try to keep a smile on my face everyday, but most days are up and down. People ask how you are doing and it's a hard question to answer. It's easier just to say "I'm fine" and move on.  Plus it's hard to see from the outside the things that people have to deal with. Most people just don't understand when everything seems great from the outside. Somedays are pretty good and others are not. I'm so thankful to have found Red River Health and Wellness back in April to find more answers and know the things I need to do to help my body. But, still knowing most answers does not make it any easier. It is still a lot to deal with. I struggle daily mentally and physically. Some days are trial and error to help us learn more to see what my body can handle and what it can't. I haven't truly worked out in months. It's the longest I've ever gone without exercising, besides when I was pregnant. It drives me crazy that my body cannot do what it once could. It is too slow of a process for me. I want to be right back to CrossFit or doing my own daily exercise routine. I now need more motivation than ever, I use to be great at motivating myself to get it done everyday. But, now it's not so easy. I can motivate others as  Personal Trainer. :) But, sometimes motivating myself is a whole other issue. That wasn't always the case. It's also very intimidating and scary to try exercising again. I can now start exercising a little, but I have to know how to take it easy, listen to my body and not push too hard. A whole new way for me!

Struggling with Stage 3 Adrenal Fatigue (you may see me refer to stage 7 on a different scale, same thing), Hypoglyecmia, Leaky gut, and food intolerances of Gluten, most other grains, Corn, Dairy, Soy, Eggs, Sugar and chemicals/msg has been enough to deal with on its own. I have come to deal with it besides the breakdowns every now and again that I just want to eat what I want to eat without thinking about it and without feeling completely sick, nauseous, severe fatigue, heart palpitations, can't breathe, dizziness, migraine headaches, blurry vision, sores that come on my skin, hormonal issues, irritability and more. Feeling the symptoms every time we try to add a food in makes it all worth it again for me to stick to it better than ever. It's not worth it anymore to waiver at all. Some foods cause the symptoms to stay non-stop for 1 to 2 weeks at a time. I've always loved food. I have not always been this strict and diligent believe me. But, the worse my symptoms have gotten over the years and now knowing how to fix it if I just stick with it has started to be my new way of life.

Managing my hypoglycemia goes hand in hand with the other hormonal and introlerance issues. If I don't eat to manage my blood sugar and my insulin spikes up and down all day then it tries to pull from my adrenal glands and there is nothing more there to grab. My immune system is already down and my body cannot break down anymore then it already is. So, we've worked for months and months to rebuild my adrenals and heal my gut. It's a very slow, frustrating and LOOOONNNGG process. It requires patience which I must need to work on. I can now finally have a little bit of honey, pure maple syrup or coconut sugar once in a while. But, if I make something with that I can only have 1 or 2 small servings otherwise it spikes the blood sugar too much. It takes a lot of control on my part which I don't always have. It's a lot to learn and do and takes a lot of management on my part. It's also important to manage my stress which is hard since I have a million things on my plate as most Moms and business owners do. I'm blessed to have jobs that I love, Let's play music teacher, Fitness Director/Personal Trainer, Brain Balance Nutrition Coach and Perfectly Posh Business Owner/Team Leader and also the YW president and my Husband and Family. It's a lot and I have to try learn to slow down everyday before my body breaks down completely. Hoping to slow down here in a couple months.

I've learned a lot from the process and am so blessed to Start working for the Brain Balance Centers in Utah as the Nutrition Coach. Not only do I love helping other families through similar issues, but when I'm helping them it helps me to continue working hard on my part too.

I've learned to rely on my faith in Christ. That is the only thing that helps me through each day. I don't know why somedays I don't trust and have enough faith. Because that is what he is there for. When I trust and rely on Him and stay diligent in what I'm suppose to do my days are always better. I am actually thankful for my struggles as I have found the through trials that we all go through helps us to become more refined and more and more like the person we are suppose to become.

I know many other people out there are struggling. I talk to people weekly, or read books or blog posts about those with almost the same issues as me.  It's so important to know you're not alone and makes it easier to have support from other people too. So, this is my own effort for somebody else who is struggling. So, there's my deep post for the week.. :)

Have a Great Weekend!

Fit Mama HIIT- 9-12

20 Box jumps or step ups

10 pushups

30 box jumps or step ups

10 pushups

40 box jumps or step ups

10 pushups

*record your time!

Fit Mama HIIT- 9-11

So sorry for not posting! We were without power because of flooding and then my internet wasn't working for a couple days! :(  But I'm back! How are you liking the HIIT's?

9/11 Hero Wod

9 rounds

11 DB Thrusters

11 knees to elbows

(on floor or hanging from a bar)

11 Dips

*record your time!

I will never forget that day or these Heros!! How lucky we are to live in the land of the FREE, Home of the BRAVE!

Fit Mama HIIT- 9-5

3 rounds

20 squats

20 stiff leg DB deadlift

3 rounds

10 millitary press (shoulder press)

10 dips on chair or bench (or tricep extensions)

3 rounds

10 flutter kicks

10 crunches

*record your time

How are you doing with Nutrition? Keeping it on track? Making better choices?

Fit Mama HIIT- 9-4

5 rounds 

10 Curtsy Lunges

10 burpees

10 pushups

10 russian twists (abs)

 Then

400 Meter Run

Fit Mama HIIT- 9-3

4 Rounds

15 Front Squats

15 Dips (using chair or bench)

200 M Run

*record your time

Fit Mama HIIT- 9-2

30-20-10

(30 reps of each, then 20, then 10)

DB Thrusters

Butterfly Situps

*record your time in comments

If you've already been doing this for 30 days it's time to increase your DB weights!

Fit Mama HIIT- 9-1: 30 DAY Challenge!

It's a New Month! A New 30 Day Challenge!! If you have already joined us in the previous month then keep going!! Continue making better eating habits and make consistent exercise a priority! Keep that habit going...woohoo! If you are ready to commit to 30 days in September then you can officially join here.

HIIT of the day!

25-15-9

(Do 25 reps of each exercise, then 15, then 9)

Air Squats

Jumping Jacks

Pushups

Record your time in the comments

*This week focus on reducing your Sugar Intake

I could do a whole speal on why sugar is bad for you. But, I know you all know that it is. It's very addicting, it causes your blood sugar to spike and drop and it leads to disease! Trust me....you will feel much better and be so much healthier when you reduce or get rid of sugar in your diet. I'd like you to get rid of white sugar. By eating less processed foods, not adding it, cooking with it or anything! I said reduce...because you can still use things like honey, pure maple syrup, stevia if you would like to cook with instead. Do it and feel and see the difference! 

Make some New 30 Day GOALS!

Fit Mama HIIT- 8-29

25-15-9 

(do each exercise for 25 reps, then 15, then 9)

Kettlebell or DB Swings

Sumo Deadlift High Pull

Butterfly Situps

record your time

Next week we will add another Nutrition habit

Continue with these...

multivitamin/whole foods vitamin

64 oz of water

no soda

at least 2 servings of veggies 

no eating past 8 pm

Then....starting Monday

Reduce your sugar intake!

*I could do a whole speal on why sugar is bad for you. But, I know you all know that it is. It's very addicting, it causes your blood sugar to spike and drop and it leads to disease! Trust me....you will feel much better and be so much healthier when you reduce or get rid of sugar in your diet. I'd like you to get rid of white sugar. By eating less processed foods, not adding it, cooking with it or anything! I said reduce...because you can still use things like honey, pure maple syrup, stevia if you would like to cook with instead. Do it and feel and see the difference! 

Fit Mama HIIT- 8-28

Do Each set of exercises for 1 minute Each alternating between the two

5 Lunges

5 Puhsups

rest 30 seconds

***

5 dips

5 sumo squats

rest 30 seconds

**

5 millitary press w/ DB

5 box jumps

rest 30 seconds

Repeat 2 more times

Fit Mama HIIT- 8-27

3 Rounds

20 DB Power Snatch (10 each arm)

40 Butterfly Situps

50 jump ropes

record your time

Fit Mama HIIT- 8-26

7 Minutes

(Do each exercise 30 seconds, then rest 10 seconds in between)

Jumping Jacks

Wall Sit

Pushups

Crunches

Chair/bench Step ups

Squats

Tricep dips

Plank

High Knees/Running in Place

Lunges

Side Plank on right Side

Side Plank on Left Side

Repeat for as many rounds as you can!

Record your number of rounds

Fit Mama HIIT- 8-25

25-15-9 of each movement

Burpees

Deadlifts

record your time in comments

continue in your nutrition habits

Everyday!

multivitamin/whole foods vitamin

64 oz of water

no soda

at least 2 servings of veggies 

no eating past 8 pm

Fit Mama HIIT- 8-22

5 Rounds

20 Air Squats

20 Butterfly Sit ups

20 Dips

record your time in comments!

Fit Mama HIIT- 8-21

As many rounds as possible in 15 minutes

40 Jump Ropes

20 lunges (alternating or walking)

10 pushups

Record your rounds

Fit Mama HIIT- 8-20

3 Rounds

10 Dumbbell Snatch

(5 on each arm)

10 Burpees

(if you need to: walk legs out and in and eliminate the jump at the top, everybody can do every movement. Scale it to your level)

20 walking Lunges 

(with or without DB's)

20 Mountain Climbers

record your time in the comments

You are doing great! Keep it up!

Fit Mama HIIT- 8-19

3 Rounds

20 KettleBell (or Dumbbell) Swings

20 Box Jumps (Or Stepups)

20 Russian Twists

Record your time in comments!

You can do it!!!

You are getting stronger!

Fit Mama HIIT- 8-18

4 Rounds

15 Thrusters

15 Burpees

(if you need to modify burpees walk legs out one at a time and back in one at a time instead of jumping them out)

record time in comments

everyday:

Take a multivitamin

drink atleast 64 oz of water

at least 2 servings of veggies

No Soda

Fit Mama HIIT- 8-15

5 rounds

5 Overhead Squats

 (use a broom stick unless you have a PVC)

15 Knees to elbows

20 Jump Ropes

record your time in comments

Happy Friday!!!

Next weeks added nutrition challenge is NO SODA

I know this will be super hard for some. You might have to deal with a headache for a week or 2. But, I promise you it will be so worth it!!

Reasons to stop drinking soda

1. first of all you'll end up drinking more water if you stop drinking soda. 

2. You'll save money!!

3. Increases your blood pressure

4. Destroys your teeth

5. It may lead to diabetes and other diseases that will also cost you high medical expenses.

6. Will lead you to not be able to lose weight or it will cause you to gain weight. 

7. Is linked to osteoporosis

8. May cause heart disease. Drinking only 1 can of soda per day, regular or diet- is associated with a 48% increased risk of metabolic syndrome, a key processor of heart disease and diabetes." according to the American Heart Association. 

9. Is linked to kidney stones and liver problems. 

10. It contains an ingredient banned in 100 other countries. About 10% of soda flavors contain BVO, or brominated vegetable oil, which is banned by the World Health organization and 100 countries. 

11. Your soda likely contains either aspartame or high fructose corn syrup. If you drink diet soda, your pop has some sort of artifical sweetener. If you drink full-calorie soda, chances are it has high fructose corn syrup. Both of these ingredients are very bad for you!

I could list many more reasons why drinking soda is bad! :) Cut down, do all that you can this week to stay away from it! 

What do you want more? A Healthy body and lifelong health or that soda you wanted in the small moment. 

Next week

everyday:

Take a multivitamin

drink atleast 64 oz of water

at least 2 servings of veggies

No Soda

Fit Mama HIIT- 8-14

3 Rounds

10 Pushups

20 Crunches

30 Walking Lunges 

40 Squats

50 Jumping Jacks

-record your time-

Remember Nutrition this week

Daily Vitamin

at least 64 oz of water

at least 2 veggie servings per day

Fit Mama HIIT- 8-13

Do each movement for 1 minute

*Jumping lunges (modify with alternating lunges)

*Hold a plank

*Bicep curls with DB or resistance band

*Pulse Squats

*Mountain climbers

*Rest 1 minute and repeat for 3 rounds total. 

Then, run for 200 Meters (about 2 blocks and back)

~record your time in comments~

Keep going!!! You are strong!

Fit Mama HIIT- 8-12

4 rounds

15 DB shoulder press

15 Kettlebell/DB swings

40 Jump Ropes

Record your time in comments

Fit Mama HIIT- 8-11

3 Rounds

20 Squat Jacks

15 Hand Release Push ups

10 Bicycle Crunches

record your time in comments

For the Challenge remember to:

Take a Multivitamin, preferrably a whole foods vitamin

Drink at least 64 oz of water

Eat at least 2 servings of Veggies every day

You can do it!!

Happy Monday!!

Fit Mama HIIT- 8.8

5 rounds

15 Heavy Romanian Deadlifts

10 Millitary Press

~Record your time in the comments and tell me if you completed the ab portion~

I want you to work those abs extra today!! No need to time this portion.

Do 10 reps of each movement!

Happy Friday!! Get some rest this weekend!

Remember to continue drinking your water!!

For next weeks nutrition challenge we will add..... Eating at least 2 servings of veggies per day!

Here is the run down for next week:

*atleast 4 days completed Workouts

*Taking a multivitamin or whole foods supplement

*at least 64 oz of water everyday

*atleast 2 servings of veggies per day

Fit Mama HIIT- 8-7

3 Rounds for time

50 Jumps ropes

(if you don't have a rope mimic the jumping motion or do jumping jacks)

20 Curtsy lunges 

(with or without dumbbells, 10 on each leg)

10 Spiderman pushups 

(on knees or toes) (make sure you feel it in your obliques-touching your elbow to knee on each side.. work those abs :))

Go take a look at this recipe Skinny Pineapple Teriyaki Pork Chops

Doesnt' it sound delish!?

The best way to stay on track with your eating is to keep a food journal. Use My fitness Pal, TwoGrand App to keep track with pics OR just use a notebook! Allow yourself a "cheat" meal or "no strings attached" meal every week or every 4 days. This has been proven to help you stay on track without huge binges!

Fit Mama HIIT- 8-6

This workout is not timed, do 1, 2 or 3 rounds and comment that you finished! Burn a lot of calories and keep that metabolism going for hours after you are done!

Gym Boss timers are great or you can find tabata apps that work great for timing this type of workout. If you don't have either of those simply watch the clock!

60 second pushups

30 second high knees

60 second pushups

30 second high knees

(60 second break)

60 seconds out & in jump squats 

(jump out with feet wide-squat, jump in with feet narrow- squat)

30 seconds mountain climbers

60 seconds out & in jump squats

30 seconds mountain climbers

(60 seconds break)

60 seconds Bicep curls w/Dumbbells

30 seconds burpees

60 seconds Bicep curls w/ Dumbbells

30 seconds burpees

(60 second bread and repeat)

11 total minutes for this workout. Can do more rounds according to your level and you can always modify the movements to your level. 

Keep drinking that water!!

A good amount of water that you need for your body is 1/2 your body weight in oz. If you weigh 150/2= 75

That means its really good for you to drink 75 oz of water every day!

You can do this!!

Fit Mama HIIT- 8-5

 Countdown 12 reps, 11, 10, 9.....etc

(start with 12 reps of each movement, then 11 and so on lowering the reps each round)

Back Squats 

(use a barbell or DB's)

Dips (using chair or bench)

Butterfly Situps

Remember to comment with your time

Don't be shy ;)

How are you doing drinking your Water??

Remember it's the Nutrition Focus this week. 

If you want to officially join us on this Monthly Challenge then fill out the form here. You will be sent some helpful Nutritional guidelines via email. 

Most people think that eating healthy has to be Black or White. Most of us have an all or nothing approach (some health cases it has to be that way). But, if you take that approach eventually it will lead to a binge!

I know it's hard. If you decide to have your favorite treat once in a while it helps to limit yourself to stay on track. Say "I will just have 1 slice of pizza." "I will have 15 chips."

Rather than going crazy on pizza, chips or whatever it may be. You can still allow yourself to have that but with limits.
The Black and White mentality often leads to failure because it isn't always realistic. Eat as Healthy as you can most days. There needs to be grey areas. Just use logic within the grey areas. Allow yourself the predetermined portion and move on and move it out of site! :)

You can do this!!