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 Shakeology and the 21 Day Fix

Okay - hold the press!  This program is SERIOUS!  I am totally amazed at how much my body has already transformed after only 6 days.  It is all about the NUTRITION and the work outs that Autumn has you doing are intense but they only last 30 minutes.  She is so encouraging and motivating during the workouts - I love it.  This could be a new favorite program!

Here I am at Day 1 of the 21 Day Fix:

Weight:  153 pounds

Waist: 31.2

Hips: 36.2

Chest: 35

Right Arm:  11.7

Left Arm: 11.7

Right Thigh: 20.2

Left Thigh: 20.2

Body Fat:  25.72%

I am not able to take photos until Day 21 - but I have already sneaked a peak at the scale and I am currently at 151 pounds!  I have already LOST 2 pounds this week - which is AWESOME!

This program is all about nutrition - drinking your Shakeology, portion control with the containers, and getting your 30 minutes of workout in every day of the week.  It is a really easy program to follow actually and I am shocked that it is taken THIS long to get something like this on the market.  It is a dire need in todays society, as even as a COACH, I didn't realize how much fruit and veggies I was OVEREATING. 

This program also doesn't make me feel hungry - I am eating super healthy foods and my body has a TON of energy.  You are eating 5 mini meals throughout the day, spaced over 2-3 hours.  Again, super easy to follow and I use the weekends to prep my lunches and portions out for the week.

I can't wait to see where I'm at by Day 14 and then Day 21! 

If you're interested in learning more about the program - visit my coaching site and take a look for more details:  www.beachbodycoach.com/m4mckim or feel free to shoot me an e-mail and ask any questions you may have.  Also, I'd be happy to help you get a good discount on Shakeology AND the program, just send me an e-mail for more details: coachmelissamckim@gmail.com

Stay tuned for next STATurday's post!  Thank you ALL for your continued support!

RECIPE WEDNESDAY: Smoked Salmon Omelet

I really love smoked salmon locks on a bagel with cream cheese.  Whenever I am on vacation, that is the first thing I look for on the menu at breakfast.  However, since I've been CLEAN EATING, I have stayed clear of it because of the bagel and the high sodium content. 

But - my life just got GREAT as I've found a recipe of putting my favorite breakfast on an omelet instead!  YIPPEE!  Check it out!!!

 

Recipe

Smoked Salmon Omelet

This recipe only makes one omelet because you really can’t make more than one at a time. If you are serving several for brunch, make them all beforehand. Warm the prepared omelets on a greased sheet pan in the oven, warming drawer or on a hot plate.
 

Times

• Prep Time : 10 min
• Cook Time : 10 min
• Ready Time : 20 min

Servings

2 Servings

Ingredients

• 1 tablespoon olive oil
• 1 small red onion, thinly sliced
• 5 large eggs, beaten (I USE EGG WHITES INSTEAD, lower in calories and cholesterol) 
• 4 tablespoons Temp Tee Whipped Cream Cheese
• 1/2 teaspoon kosher salt
• Freshly ground black pepper
• 2 tablespoons chopped chives
• 1 tablespoon capers
• 3 ounce thinly sliced smoked salmon

RECIPE WEDNESDAY: Eggplant Nuggets

I found another great recipe off from The Earth Diet that I will be adding to my list of eats soon!  These Eggplant Nuggets look delicious and the recipe can be found below.

Did you know that Eggplants are incredibly healthy for you?  According to my research, I have found some of the top benefits of this nightshade plant and what they can do for you and your health!  I am definitely putting Eggplant into my diet more often.

The iron, calcium and other minerals in eggplant supply the essential nutrients required by the body.  

Eggplants contain certain essential phyto nutrients which improve blood circulation and nourish the brain. But remember—these nutrients are concentrated in the skin of the eggplant, so don’t char and throw it away.

They provide fiber, which protects the digestive tract. In fact, regular intake of eggplants can protect you from colon cancer.

Eggplant is low in calories, with just 35 per cup. It contains no fat and its high fiber content can help you feel full.

For centuries, eggplants have been used for controlling and managing diabetes. Modern research validates this role, thanks to the high fiber and low soluble carbohydrate content of the eggplant.

Eggplants have a role in heart care, too. Research studies show they can lower ‘bad’ cholesterol. But you must cook them the right way to get these benefits. Fried eggplant soaks up a lot of fat, making it harmful and heavy. Instead, bake it at 400 degrees, which brings out glorious flavor and gives you all the goodness an eggplant holds!

The heart-healthy benefits of eggplant don’t end with limiting cholesterol. Eggplants are high in bioflavonoids, which are known to control high blood pressure and relieve stress.

Regular consumption of eggplant helps prevent blood clots—thanks again to Vitamin K and bioflavonoids, which strengthen capillaries.

EGGPLANT NUGGETS RECIPE

Serves 4

Ingredients:
3 large eggplants
4 eggs
(vegans can use olive oil or coconut oil mixed with honey to make the nugget coating stick to the eggplant)
3 cups of Almonds (or use hemp seeds as an alternative)
1/2 tablespoons of Turmeric
3 tablespoons of Himalayan Salt
1 teaspoon of Cayenne Pepper (more if you want it spicy)
Extra virgin Coconut Oil for cooking

Action:1. Chop the egg plant into cubes for the nuggets.
2. In a bowl whisk the eggs. Drop the eggplant cubes into the egg and let it soak.
3. Mix the turmeric, almonds, cayenne pepper and himalayan salt in a blender until you have a smooth crumbly consistency.
4. Place one eggplant cube at a time into the spice coating mix and cover well. Do this with all of them.
5. In a fry pan heat the oil. When it is hot and sizzling add the eggplant nuggets to the pan and let it cook until the outside is a crunchy golden brown.
6. Serve with TED chips, wedges, sweet potato fries or tomato sauce! Whatever else you would like to eat it with!

SUGGESTION: 
+ FOR MEAT EATERS: Use Chicken for Chicken Nuggets

This recipe is GLUTEN FREE, REFINED SUGAR FREE, DAIRY FREE, SOY FREE.

STATurday: My Journey with P90x3 and Shakeology

Happy STATurday!  This week has been great!  I managed to complete my 3rd week of P90x3 and next week (week 4) starts the transition period into Block 2.  Here is a break-down of the Classic P90x3 schedule that I'm doing.

However, I am trying to figure out the best way to go about the beginning of Block 2, as my fiancée and I will be in Sanibel, FL next weekend looking at wedding venues and hopefully picking a date (I AM SO EXCITED!).  I won't be able to share my STATs with you next weekend, but I will be posting some pictures of our time in Sanibel!  :)

This leads me to a question:
Do those of you that go on vacation still keep up with your workouts?  Or do you take the time to rest, relax, and enjoy your time away from the routine?  I feel like I want to do a mix of both!  haha!

The more I think about it though, I really don't want to go backwards from all the hard work I've put into myself these last 3 months - so I will be bringing the P90x3 workbook with me so that I can still do the workouts in the morning.  They are only 30 minutes, that is doable to me.  Which leads me to the other nice thing about the P90x3 program, it comes with a nice work out booklet that gives you all the exercises per routine so that you can still do them on the go (you don't have to bring the DVDs!).  Maybe I'll be able to get my fiancée to do them with me.  :)

 

My Current STATS

So the good news is I have STOPPED gaining;  that 1 pound I gained last week from muscle, is completely GONE this week.  I am actually back down to 152 pounds (WOOT, WOOT!).  This is a big indicator to me that I LOST 1 pound of body fat.  I am also noticing that my stomach has gone down a LOT. 

The cool thing about this workout is that you not only SEE the change in your body, but you start to FEEL the changes in your body.  When I am activating my core in these workouts, I can actually feel those new muscles WORKING and I'm visually SEEING the results from the abs that are forming!

I look forward to seeing my results at the end of Week 4!

P90x3 Stories

I wanted to share some great transformational stories with you from other P90x3 and Shakeology users - check it out!

 

 

 

Upcoming Challenge Groups & Nutrition Programs

Be sure to check out my upcoming challenges for this year on my Challenge Group page.  Starting April 14th, I will be trying the 21 Day Fix program and am looking for 5 people to be part of my Challenge Test Group and being part of this journey with me! 

Check out this video for further information on the 21 Day Fix: http://beachbodycoach.com/esuite/home/m4mckim?bctid=3124709772001

 

Feel free to send me a message via FB or e-mail at coachmelissamckim@gmail.com and I'd be happy to send you more details about the program. 

 

 



RECIPE WEDNESDAY: Mexican Vegetarian Quiche

I found this great recipe on Eatingwell.com!  This healthy quiche recipe is perfect for entertaining—the quiche can be made ahead and is just as flavorful served warm or at room temperature. Filled with cherry tomatoes, pickled jalapeños, Jack cheese and caramelized onions, this healthy quiche with a whole-grain crust is perfect for breakfast or brunch, or served with a light salad for lunch.

Makes: 8 servings
Serving Size: 1 slice
Active Time: 1 hour
Total Time: 2 hours

***Ingredients***

Crust

• 3/4 cup white whole-wheat flour
• 3/4 cup all-purpose flour
• 1/4 teaspoon salt
• 2 tablespoons cold butter
• 2 tablespoons sour cream
• 2 tablespoons extra-virgin olive oil
• 2-3 tablespoons ice water

Filling

• 2 teaspoons extra-virgin olive oil
• 2 cups diced onions
• 1/8 teaspoon salt plus 1/4 teaspoon, divided
• 2 tablespoons water
• 3/4 cup corn
• 1/2 cup quartered cherry tomatoes
• 1/3 cup chopped pickled jalapeños
• 1/2 cup shredded Jack cheese
• 4 large eggs
• 2 large egg whites
• 3/4 cup low-fat milk
• 1/4 cup sour cream
• 1/4 teaspoon freshly ground pepper

Preparation

1. To prepare crust: Whisk whole-wheat flour and all-purpose flour with salt in a medium bowl. Cut butter into small pieces; using your fingers, quickly rub the butter into the dry ingredients until smaller but still visible.
2. Add sour cream and oil; toss with a fork to combine with the dry ingredients. Sprinkle 2 tablespoons of ice water over the mixture. Toss with a fork until evenly moist; if the mixture seems dry, add up to 1 more tablespoon water. Knead the dough in the bowl a few times—the mixture may still be a little crumbly—then firmly press into a disk. Cover the bowl with plastic wrap and refrigerate for at least 1 hour.
3. Preheat oven to 375°F. Coat a 9-inch pie pan with cooking spray.
4. Heat oil in a medium skillet over high heat. Add onions and 1/8 teaspoon salt; cook, stirring frequently, until the onions start to brown, 3 to 5 minutes. Add water, reduce heat to low and cook, stirring frequently, until the onions are golden brown and very soft, about 15 minutes. Remove from heat and let cool while you roll out the crust.
5. Place the dough on a sheet of parchment or wax paper and roll into a 12- to 13-inch circle, dusting the top with a little flour, as needed. (If chilled more than 1 hour, let the dough stand at room temperature for 5 minutes before rolling.) Place the prepared pie pan upside down in the center of the dough. Holding one hand on top of the pan and the other hand underneath the paper, flip pan and dough over so the dough is lining the pan. Remove the paper and patch any tears in the dough. Trim the crust so it evenly overhangs the edge by about 1 inch, then tuck the edges under at the rim and crimp with your fingers or a fork.
6. Spread the caramelized onions in the bottom of the crust. Layer corn, tomatoes and jalapeños over the onions. Top with cheese. Whisk eggs, egg whites, milk, sour cream, pepper and the remaining 1/4 teaspoon salt in a medium bowl. Pour the mixture into the crust.
7. Bake the quiche until puffed and firm when touched in the center, 40 to 50 minutes. Let cool on a wire rack for 15 minutes. To serve, cut into 8 pieces.

Tips & Notes

Make Ahead Tip: Cover and refrigerate caramelized onions (Step 4) for up to 3 days.

Nutrition

Per serving: 273 calories; 14 g fat (6 g sat, 6 g mono); 113 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 5 g total sugars; 11 g protein; 3 g fiber; 333 mg sodium; 265 mg potassium.  
Nutrition Bonus: Vitamin C (24% daily value), Iron (16% dv)
Carbohydrate Servings: 2
Exchanges: 1 starch, 1 vegetable, 1/2 medium-fat meat, 2 fat

6 Reasons Why Exercise Makes Us Happier!

I've heard people tell me all my life that exercise can make you a happier person.  I never really believed them until I've been doing it consecutively 5 days a week since the first of this year.  I've noticed that my stress levels and mood have vastly improved for myself.  Additionally, I am not craving those sweets or comfort foods anymore.  So, I thought would look into this a little further and see what those top reasons are for exercise making us so happy.  Here is what I've found:

1. It releases happy chemicals into your brain.
Dopamine, a chemical that plays a role in happiness, is a neurotransmitter in the brain that’s necessary for feelings of pleasure and happiness.

Many studies suggest that as we age, we’re constantly losing our stores of dopamine, which is why we need to constantly seek out experiences that release dopamine.

The best way to increase your brain’s dopamine production? Exercise. So run, lift, jump, play — and get happy.

2. It makes you less stressed out.

Not only will working out ease stress in the short term by helping you sweat out the day's worries, regular exercise will help you become less stressed out in the long term as well.

That’s because when you exercise, you’re actually subjecting yourself to a low-level form of stress by raising your heart rate and triggering a burst of hormonal changes. When you subject yourself to the stress of exercise enough, your body will eventually get better at handling the rest of life's stressors.

And less stress equals a happier, healthier life.

3. It energizes you.

You no doubt have days when you just feel too tired to exercise, when working out is the last thing in the world you want to do.

But no matter how exhausted you are from a long day at work, taking care of your family or recovering from a busy weekend, do your best to muster up all the willpower you have and still work out, because more likely than not, you'll feel more energized after your workout than you did before it.

So the next time you force yourself to get off the couch and get into workout mode, you’ll most likely feel more energized throughout the rest of the day. And more energy equals greater happiness.

4. It boosts your confidence.

When you don't feel good about your body or how you look, it's all too easy to have low self-esteem. And that can have a negative effect on all areas of your life including your relationships, your career, and your goals and aspirations.

But when you start to exercise and see your body transform, that can quickly change. Because exercise will not only make you like how you look, it will also make you feel stronger, more independent, and more confident. There's nothing like a boost in confidence to increase overall happiness. 

5. It eases anxiety.

If you suffer from anxiety, exercise may be a simple cure.

Because recent studies on the effects of exercise show that in people suffering from anxiety, the immediate mood boost from exercise is followed by longer-term relief, similar to that offered by

meditation and talk therapy.

So next time you’re feeling anxious, try a hard workout — you’ll feel happier for days on end.

6. It fights insomnia.

Trouble sleeping? Skip the sleeping pill and try exercising instead.

Staying active and exercising on a regular basis has been shown to improve sleeping problems of insomniacs and people with sleeping disorders. And not only can regular exercise significantly improve your sleep quality, it can also give you that pep that makes you want to get out of bed in the morning and do things.

And that equals greater happiness, every time.

Exercise, and be happy.

The next time you’re feeling down, stressed or anxious, get off the couch and get some exercise instead.

Because you'll not only feel more confident, energized, and calm — you’ll be a healthier and happier person for life.

 

Um...Are Cheat Meals OK?

The Short Answer:

YES!  It is perfectly fine to have a CHEAT MEAL.  If you are sticking to the rest of your diet plan throughout the week, there is nothing bad with cutting lose once or twice a week.  In fact, the shift in calories actually can help you avoid plateaus.  And let's face it - it also helps keep us SANE!  Life is WAY TO SHORT not to eat the occasional chocolate cake and ice cream!  :) 

The Long Answer:

So, now I will explain WHY the occasional cheat meal is alright every now and again.  As I mentioned before, it can help you in avoiding plateaus.  It honestly can help you physically, mentally, and emotionally overcome diet challenges and stay on course! 

So here is a basic rule that our body likes to operate under PHYSICALLY:

When you eat at a calorie deficit while working out regularly, your body doesn't get the memo that you could stop at any time. Instead, it assumes you're trudging across a hot desert, desperately looking for food and water in hopes of feeding your starving family... or you get where I'm going with this... 

So, to deal with this stress, your body's metabolism will slow down causing it to hold onto its emergency food storage (your body fat) to survive.  Many experts call this "starvation mode" and because you're not burning fat, it creates a weight loss plateau. "While the obvious solution is to increase your calories in general, cheat meals are also effective because they give your body a little "feast" break in the middle of the "famine" to convince it to keep burning those love handles away."(1)
In fact, many nutrition experts suggest mixing up your calorie intake every day (deficit and surplus) - so that you aren't eating the same amount all the time.  You need to trick your body so that it continues to help you get rid of those love handles (!!).

Here is the MENTAL arena that cheat meals help you with... 

If you haven't had the chance to read it - please do: Willpower: Rediscovering the Greatest Human Strength, written by Dr. Roy Baumeister and science writer John Tierney discuss the concept of "decision fatigue," the idea that willpower, just like our muscles, can give out after a while. "When asked whether making decisions would deplete their willpower and make them vulnerable to temptation, most people say no. They don't realize that decision fatigue helps explain why ordinary, sensible people get angry at their colleagues and family, splurge on clothes, buy junk food at the supermarket, and can't resist the car dealer's offer to rustproof their new sedan."

Why do I mention this reference?  Well, think of your Cheat Meal in the same way you think of your Work-out Recovery Days.  It allows you to relax and rejuvenate your willpower, minimizing the risk of you falling off the horse in the future. 

Also, let's face it - cheat meals help RELIEVE ANXIETY, which assists the EMOTIONAL aspect of this brilliant concept.

I know you've been there - heck I've been there!  Turning around your diet can be really challenging.  When you eat clean, it can mean that you're steering clear of those comfort foods you've loved and craved your entire life.  The foods that act as your security blanket, your comfort.  Well - the fact that they are absolute crap and they were slowly killing you is besides the point....*cough, cough*  Those foods help in giving you emotional strength!  As long as you don't think it'll cause a relapse (SERIOUSLY), there's no reason to completely walk away from a cupcake on your birthday or a hot dog at the baseball game.  When I go to Florida to visit my grandparents - I can't stay away from my Nana's home cooked Italian Pasta and Dordeegies (Italian cookies) - yum. 

There is something to be said about having these cheat foods on those special occasions that help make life all that much more enjoyable - don't you think? 

******


My Resources:
(1)-BB Newsletter Article: "Ask the Expert: Are Cheat Meals OK?" By: Denis Faye

Clean Eating Basics - YOU CAN DO THIS!

I know many people struggle with the nutrition aspect of weight loss and health. Here are some basic tips to get yourself on the right track to eating for your best self!

*Eating 4-6 small meals a day is usually better than 3 large meals. I have found that it really helps to keep the blood sugar levels even throughout the day as well - no 3pm crashes or sugar cravings!

*The less ingredients something has, the better - and if there are ingredients you can't pronounce or don't know of, it's best to steer clear.  They say a good "rule of thumb" is to not purchase anything that has more than 5 ingredients in it.  Normally, anything more than 5 ingredients probably has chemicals in it that you don't really want to put into your body.

*Keeping yourself hydrated is so important! Drink at least 64 ounces per day!  I always bring a water bottle to work and have a sparkling water with lemon or lime flavor at lunch (for something a little different). 

*Eat breakfast within an hour of waking up each day.  I drink Shakeology every morning after I work out - it is light enough to not make me feel sick but strong enough to help me last for 3 hours until my next meal. 

*Avoid WHITE! This includes white sugar, white flour, and white bread.  SO IMPORTANT!

*Get enough fruits and veggies per day!  I normally always have 2-3 cups of veggies at lunch and dinner.  I will also eat a banana and apple or pear during the day.  YUM!

*It's best to cut out most (if not all) soda, high-calorie juices, and limit alcohol consumption (for optimal results).  STAY AWAY FROM THE DIET SODAS!  Instead, have a sparkling water - it helps curb the soda craving as well as adds some carbonated bubbles to your day! :)

*Keep in mind proper portion sizes. You may think you're eating the right foods, but if your portions are out of whack, it's counterproductive.  I have tons of measuring cups throughout the house to help me MEASURE everything I add to my plate.  You can go to WalMart or Target and get some measuring cups for $2 - get a couple of them so you can keep them in your cereal boxes, etc.

*Get in 2 servings of healthy fats per day - canola oil, flaxseeds, salmon, hazelnuts, olive oil, avocado, etc. 

*When dining out, look for items that are "baked", "grilled", "dry-sauteed", "broiled", "roasted", "poached", or "steamed".

*Avoid: "breaded", "au gratin (with cheese)", "casserole", "carbonara", "creamy", "sauteed", "tempura", "gravy", "fried", or "bisque".

Anyone, feel free to add your own tips, as well!  :-)