TIPS FOR TUESDAY: Gluten Sensitivity Self-Test & Diet Plan

Wow - as many as 20 million Americans could be affected by a gluten sensitivity and not even know it.  This fact led me to finding a great segment by Dr. Oz on Gluten Sensitivity and a way to find out if you might be experiencing a gluten sensitivity with this simple checklist.  Count all the symptoms that you experience on a regular, chronic basis.

How many of the following do you have? Check all that apply.

Digestive Symptoms 

• Frequent bloating or gas
• Diagnosed with IBS or acid reflux
• Daily diarrhea or chronic constipation
  
  

Neurologic & Skeletal Symptoms 

• Migraine or headaches
• Joint pains or aches
• Brain fog

Hormonal & Immune Symptoms

• Depression or anxiety
• Ongoing fatigue
• Chronic eczema or acne

Results

Four or more symptoms indicate that gluten may be impacting your health. But even one symptom, if severe and chronic, can be a sign of a gluten sensitivity. You may want to consult your doctor or try going gluten-free for 2-4 weeks.

Based on my own results, I am definitely gluten intolerant and have known this about myself for a while.  Because of this, eating clean and getting my nutrition under control has been a HIGH priority for me.

Dr. Oz recommends this diet plan, if you're interested in trying this - I'd recommend doing it for 7 days to see how you feel and if you see any changes.

Here is the plan below:

Day 1
Breakfast: Sweet Potato Hash with Eggs
Snack: 1 Piece of Fruit and Indian Spiced Cashews
Lunch: Asian Bean Salad with Tahini Dressing
Snack: Roasted Tomato and Garlic Spread
Dinner: Grilled Shrimp Brochettes and Quinoa Timbales with Roasted Peppers and Herbs

Day 2
Breakfast: UltraShake
Snack: 1 Piece of Fruit Plus UltraMind Road Mix
Lunch: White Beans on a Bed of Greens
Snack: Olive Tapenade and Raw Vegetables
Dinner: Wild Salmon with Rosemary Sweet Potatoes and Lemon Asparagus

Day 3
Breakfast: Apple Walnut Amaranth
Snack: 1 Piece of Fruit Plus Brazil Nut Bars
Lunch: Quinoa and Garbanzo Bean Salad
Snack: Artichoke Antipasto and Raw Veggies
Dinner: Moroccan Chicken with Cauliflower and Cashews

Day 4
Breakfast: Breakfast Burrito
Snack: 1 Piece of Fruit and Indian Spiced Cashews
Lunch: Roast Turkey Breast and Avocado Cream on a Bed of Greens
Snack: Lemony Hummus with Raw Veggies
Dinner: Coconut Dal with Steamed Broccoli and Brown Rice

Day 5
Breakfast: Peach Quinoa with Flax and Nuts
Snack: 1 Piece of Fruit Plus Anytime Snack Mix
Lunch: Curried Waldorf Salad
Snack: Tahini with Flax Crackers
Dinner: Sesame-Crusted Sole with Baby Bok Choy and Wild Rice

Day 6
Breakfast: Hot Brown Rice, Nuts and Flax
Snack: 1 Piece of Fruit Plus UltraMind Road Mix
Lunch: Tarragon Chicken Salad
Snack: Avocado with Lemon
Dinner: Ratatouille

Day 7
Breakfast: Ratatouille Omelet
Snack: 1 Piece of Fruit Plus Brazil Nut Bars
Lunch: Lentil Salad
Snack: Dark Chocolate or Cocoa Nibs
Dinner: Balsamic-Marinated Tofu with Herbs and Sautéed Spinach

STATurday: My Journey with T25, PiYo and Shakeology

Happy New Year!

It's hard to believe that another year has already come and gone and we are already in the year 2015.  In a lot of ways, this is a special year for me.  I'm getting married in March to my best friend - which I can't wait!  I'm also celebrating my 1 year Anniversary with being a Beachbody coach and a Certified Kundalini Yoga teacher.  If anything, 2014 gave me the reason to really work on myself and be a better healthy and happy person.  It lead me to creating this very blog.  It lead me to helping others and enjoy learning about health and wellness even more.  It has lead me to take my business and health to another level as well as keeping active and eating clean.  I want to achieve more and BE more.  I want to help other people.  I want to BE somebody in this life.  I want to help people create a great life for themselves, but in doing, I need to start creating one for myself.  I sometimes can get ahead of myself on that front - haha!

So - this is my journey...

2015 is already starting off well.  I'm currently combining two fitness programs I love - T25 and PiYo.  I find I do better when I mix it up a little bit and now Beachbody has schedules where you can combine workouts.  So, if you have a program or two that is collecting DUST in your closet, get it out!  I bet you I can find or create a schedule for you to start working on for 8 weeks!  :) 

I'm finding that my body (especially my arms and butt) are shrinking - and it's only been 2 weeks!  If you're interested in what the program looks like each week - check out the link here:  http://www.beachbody.com/images/pdf/piyo-t25-hybrid-calendar.pdf

If you'd like to get the T25 or PiYo programs, here is a link for further information:

T25 Challenge Pack - Program, Meal Plan, and Shakeology!  You save $70!:  http://www.teambeachbody.com/shop/-/shopping/BCPT25205?referringRepId=330957

PiYo Challenge Pack - You get the program, meal plan, and Shakeology!  You save $70!:
http://www.teambeachbody.com/shop/-/shopping/BCPPY160?referringRepId=330957

Here are my Day 1 Shots and Stats.  Clearly the 4 pounds I gained back over the holidays isn't looking the best, but a simple fix in the choices I eat will get me back to my comfortable size again.  

Starting STATS:

Weight: 154.6

Chest: 38 in.

Waist: 33 in.

Hips: 38 in.
R.Arm: 12 in.
L. Arm: 12.1 in.
R. Thigh: 22
L.Thigh: 22.5

I'll be posting my 30 day stats and results in the next 2 weeks so stay tuned for those results.  

What am I doing for nutrition (aka FOOD)? 

Well, I'm glad you asked.  I'm actually following the 21 day fix meal plan in conjunction with the Piyo and T25 workouts.  

I love the containers, it keeps me knowing what to eat and how much of it!  It's EASY to follow and the best part is - I can still have wine!  HAHA!

I'm actually trying to get everyone I know to get it because it really does help.  Nutrition counts towards 80% of weight loss!  Why not make that the easiest part?  

I'm doing a 21 Day Nutrition and Fitness Fix group in February - if your interested simply join my event invite by visiting www.facebook.com/healthyhappypurelifeand going to the events tab!  I'll be happy to reach out to you via facebook and send you more details.

If you know that it is something that you'd like to get regardless of being in my Fix group - here are the details on how to get the 21 Day Fix program and off on the right start!

21 Day Fix Challenge Pack - You get the program, meal plan, containers, and Shakeology - saving you $70!:  http://www.teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=330957

Shakeology is still also a HUGE part of my diet.  I drink it every morning after my workout.  It keeps me healthy, provides me with the nutrients I need to stay energized during the day, and is super delicious.  How many people can really say that they get to have a chocolate shake every morning? Haha!  Love it!  It curbs my sweet cravings and really does help keep the extra weight off.  If you'd like more information on it or would like to order yourself a sample pack, simply visit my website here: www.shakeology.com/m4mckim

Food.

Exercise. 

Support & 

Accountability.

If you can decide and commit, you WILL succeed and I'll be there to help you every step of the way.  Let's do this TOGETHER!  :) That's what I do now.  It's who I've become and it's something I'm really passionate about and BELIEVE in. 

Yours in health and happiness,

Coach Melissa

Make Me Your Free Coach: https://www.teambeachbody.com/signup/-/signup/free?referringRepId=330957

Join a Beachbody Challenge:  http://www.teambeachbody.com/connect/beachbody-challenge?referringRepId=330957 .

RECIPE WEDNESDAY: Crock Pot Recipe: Santa Fe Chicken

This is literally a ‘set it and forget it’ type recipe. Just throw everything in and let it do work. Love. This.  Smells Sooo good too. 

SANTE FE CHICKEN

Recipe type: Crock-pot

Prep time:  10 mins

Total time:  10 mins

Serves: 6-8

 

I

Ingredients:

• 24 oz (1.5 lbs) organic, free-range chicken breast
• 2 small cans of diced green chilies
• 1 (15oz) can organic black beans
• 8 oz frozen corn
• 1 cup organic salsa (I use the medium heat one from Costco)
• ¼ cup sliced green onions
• 2 large garlic cloves; minced
• ½ jalapeno; seeded and diced
• 15 oz. no chicken broth or regular chicken broth
• 1 tsp. garlic powder
• 1 tsp. onion powder
• 1 Tbsp. cumin
• 1 tsp. chili powder
• 1 tsp. cayenne pepper
• ¼ of a lime; juiced
• Kosher sea salt and pepper to taste

Instructions

1. Place jalapeno, green chilies, black beans, corn and garlic cloves in the bottom of crock pot.
2. Pour in broth.
3. Place chicken breasts on top and season with spices.
4. Pour 1 cup of salsa and lime juice over top of chicken and cover.
5. Cook 4-6 hours on high or 8-10 hours on low.
6. About 30 minutes before finished, transfer chicken breasts to a separate bowl and shred chicken.
7. If broth mixture in crock pot seems thin, add in ½ cup more salsa.
8. Return shredded chicken to crock pot and cover for final 30 minutes.
9. Top chicken with cilantro and green onions.
10. Save additional in a sealed container in the refrigerator for up to 5 days.

21 Day Fix Extreme - COMING SOON!

Make sure you're on the list... you don't want to miss this one when it comes out! 

Super Excited! 

You'll be first to know when 21 Day Fix EXTREME is available, PLUS you'll been entered for a chance to win a FREE 21 Day Fix EXTREME kit!  

Sign up and be the first to know by clicking here: 

www.21DFExtreme.com?referringRepId=330957

WHAT IS AUTUMN CALABRESE'S
21 DAY FIX EXTREME?

At some point, no matter what workout program you're doing, there comes that final push to achieve the hardbody you've always wanted. That's why Autumn created seven all-new high-intensity 30-minute workouts featuring a variety of moves that keep your body guessing, so you see maximum results!

For your nutrition, you'll not only be practicing portion control—you'll be eating ONLY clean foods. No treats. No cheats. No excuses. It's 21 days, and it's extreme. But if you want a lean six-pack, cut arms, ripped shoulders, and toned legs…it's time to get serious.

Please feel free to share the exciting news with all your friends!

7 Day Shakeology & Clean Eating Group - COMING SOON!

I am SO excited.  My first group of 2015 is going to be my 7 Day Shakeology & Clean Eating Group starting Monday, January 19, 2015.

If you're looking for a way to jump-start your weight loss, increase your energy, improve your digestion and nutrition and work on better eating habits - this will be a GREAT group for you. :)

WHY?:
- It's only 7 days.  C'mon - you can do anything for 7 days!
- You'll be provided with a FREE meal plan - No meal planning guesswork!!!  :)
- Daily Accountability from me (your coach) and other members of the group.
- You'll get to sample #Shakeology instead of buying the 30 day package to see if you like it.  7 days worth!
- I will be posting information and tips to help motivate you and help you achieve your goals throughout the week.  I'll also be working with you one-on-one to help you get started.

TIME TO GET REAL:
It has been roughly a year now since I decided to commit to a Beachbody program, drink Shakeology daily, and all around just be a better and healthier person.  It was a very difficult road in the beginning - the battling of "inner demons" and negative thoughts about the way I looked and that I was never going to look "good enough".  The constant urge to eat something sweet and "eat my feelings" or "stress eating".  Yes - I've been there... But, I am here to tell you that there is hope.  I'm now 20 pounds lighter, am nothing but positive to MYSELF, and have been able to help others on their own journey as well.  If I wouldn't have had Beachbody or the support from my coach and other group challengers, I don't think I would have been as successful as I was.  No, I KNOW that I wouldn't have been as successful.

If you'll let me - I want to help YOU achieve the same results that I did (if not more!!) and this will be a great group to help you move towards that first step.

If you're interested in this group, please let me know soon and I'll send you further details.  I am only going to open this group up to 5 people MAX, as I want to dedicate my time and truly help those that are committed and interested in getting started one-on-one.  First come, first serve.

To get started, simply fill out this form so I can learn more about you and your reason for wanting to join this group: http://goo.gl/forms/HjUVD8HSQA

I look forward to helping you on your journey.

<3
Coach Melissa McKim
www.facebook.com/healthyhappypurelife
coachmelissamckim@gmail.com