hotsparkmama

Advocare Health & Wellness Nutritional Support

Day 7 AdvoCare Cleanse (following THM)

Hello trim, hot, spark, healthy, mamas :) How’s YOUR cleanse working out for ya? Call me crazy but I <3 the way we eat now! There ARE restrictions but learning how to make adjustments to fit our needs, we DON’T FEEL RESTRICTED! We still have breads, sweets, cheese…I mean com’mon what more could you ask for (well, except for plenty of mulah). Today marks ONE whole WEEK on the AdvoCare 10 Day Herbal Cleanse. That means you haven’t seen the scales in a week (RIGHT?!), you’re past the possible side effects (headaches, sugar withdrawls, no more exhaustion), you’ve got plenty of energy, no cravings, I’m even willing to go so far as to say that your clothes feel better on you (am I right or what?). I hope you’re getting a lot of yummy eats you’ve never had before. Maybe you’re starting to realize you don’t need a box mac’n cheese and loaf of bread to make the kids/hubby happy, maybe you’re learning how to make life long adjustments to help your family reach optimal health (woohoo). I hate to break it to ya though, there are STILL a few side effects yet to come….like droopy drawers, big rings and, this one will make you shudder…dare I say it?…an excuse…TO SHOP!!!!!!

Why in the world do I have a Bob Marley song in my head today?? Woke up with…free lil’ birds by my doorstep, singing sweet songs, a melody pure and true, this is my message to you-u-u-u (ok, so maybe that’s not the REAL words but if you know what song I’m referring to PLEASE TELL ME YOU KNOW IT, cause it’s driving me nuts) lol~

Day 7:
Spark + Probiotics + (3) Catalyst. 12 oz water.
Breakfast: Light Baked Custard (THM/FP). 16 oz water.
Snack: Rice cake w/ tsp natural peanut butter and 4 circle/slices of banana. (THM/S) 16 oz water.
Lunch: Copycat Olive Garden Zuppa Tuscana Soup w/ chicken. (THM/FP) 16 oz water.
Snack: Maple Pumpkin Pot de Creme. (THM/S) 16 oz water.
**Second (1/2) scoop Spark w/ (3) Catalyst to keep me going late
Dinner: Chick-Fila Market Fresh Salad w/ Grilled Chicken (THM/E) 16 oz water. +4 OmegaPlex
*Herbal Cleanse pill pack at bedtime~

Light Baked Custard: Place 1 c egg whites (7 eggs) in a blender, add 2 c unsweetened almond milk, 2 tsp vanilla, 7 tsp truvia, blend all together and pour into lightly greased dish (or 4 ramekins). Bake 350 – 1 hour (this is a THM original recipe)

Rice cakes w/ PB: If you’re GF be sure to look at all ingredients. The rice cakes I have are literally RICE cakes but a lot of them are made w/ wheat and some of them are sweetened. Making natural peanut butter is as easy as pouring the nuts into your high powered blender and turning it on. YES, it’s that easy ;)

My copycat version of Olive Garden Zuppa Tuscana Soup: Using chicken stock and water as your base, boil w/ cooked chicken, diced onions and crushed garlic, add plenty of salt and pepper. After hot enough I add “cashew cream” to give the soup a creamy texture and then throw in a hearty handful of spinach. Once spinach is wilty a lil’ ENJOY!!

Maple Pumpking Pot de Creme:
1 cup raw cream (i use cashew cream)
3/4 cup raw whole milk (I use rice milk…or whatever other milk on hand)
3/4 cup maple syrup (organic and Grade B)
1/2 cup pumpkin puree
7 large egg yolks
1/2 tsp cinnamon
1/8 tsp nutmeg
1/8 tsp salt
Preheat oven to 325 degrees F. Whisk together cream, milk, maple syrup and pumpkin in a saucepan and bring to a bare simmer over moderate heat. Whisk together yolks, cinnamon, nutmeg and salt in a bowl. Add a tablespoon of the warm milk mixture to the egg yolks to temper them. Keep adding hot milk to the egg yolks one spoonful at a time until you have added about half a cup. Then add the egg yolks to the warm milk in the pan in a steady stream, whisking constantly so the eggs do not scramble. Pour amongst 10 2-3oz custard cups or one larger baking dish.
Place the custard cups on a baking dish and fill it half way up the sides of the custard dishes with water. Bake until a knife inserted in the middle comes out clean – about 30-40 minutes. Transfer to a rack and cool. Chill the custard until cold at least 2 hours and maximum 2 days ahead of serving. We usually eat it warm as soon as cool enough ;) This makes 10 servings so BE CAREFUL b/c you could easily eat it ALL (from homemademommy.net)

I had planned a cooked meal for this evening because I TOTALLY forgot that for my son’s birthday last May, I purchased us (he & I) tickets to the Tim Hawkins show. Which means a quick bite to eat on the go ;) Have y’all heard of him? A christian comedian that will make your sides hurt laughing…hey that sounds like a great ab workout! Look him up on youtube (yoga pants is a really good one and the chick fila song) LOL~

I know a LOT of people who will just have fruit (alone) for breakfast, I in fact used to be one of them. Fruits, such as berries or some frozen mango or peach smoothies are still great choices…WITH some added protein powder. However, never have fruit only! You must include protein if your going to get control of your weight and health! Fruit alone as a meal prevents stable blood sugar. Fructose causes your body’s glycogen storage to think it’s full a lot sooner than glucose from whole grains, beans or starch. Therefore, any excess fructose will turn to fat! Not just fat fat but adipose tissue, the kind that stores in your belly that you can’t seem to EVER get rid of. I’ve heard it said, “Fruits never made anyone fat!” I ain’t gonna lie, too much of a good thing….

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Day 6 AdvoCare Cleanse (following THM)

Rise and shine buttercup it’s time to get your muscle on. No more sleeping late and being lazy (like 5:15 is lazy haha). I am telling y’all… I FEEL AMAZIN’. I don’t know what the scales say and I can’t care! I know my pants fit AND I can breathe (due to the fact it’s becoming fall around here it’s time to break out dem babies!) ;)

Day 6:
Spark + Probiotic + (3) Catalyst + 12 oz water
Breakfast: Grain free breakfast cookies w/ sliced apples. 16 oz water. (THM/S)
Snack: GGMS and half protein bar. 16 oz water. (THM/E)
Lunch: PF Chang Chicken Lettuce Wraps. 20 oz water. (THM/E)
**Second Spark is becoming a welcomed habit (I just <3 the taste!) :)
Snack: Spinach smoothie (don't knock it til ya try it). 8 oz water. (THM/S)
Dinner: Stuffed Zucchinis. 16 oz water (THM/??) +4 OmegaPlex

Listen, I know I tend to sometimes FORGET to tell y'all but you're taking the 4 OmegaPlex w/ dinner every night during the 10 day cleanse. Seems I also forget to mention the Herbal Cleanse Pill Pack at bedtime on nights 1-7. IF you forget to take them, don't panic, just take them the next night (I know what you're thinking, what about the extra HC pill pack, just tack it on an extra night…if you skipped one night, take it on night 8). Then there are most days, like today, when I forget my name and phone number hahaha

Grain Free Breakfast Cookies: Combine in a bowl; 3/4 c almond flour, 1 Tbsp coconut flour, 1/4 tsp baking soda, pinch sea salt. Add in; 1 egg, 2 Tbsp coconut oil, 1 Tbsp 100% maple syrup (OR honey), 1 Tbsp coconut sugar (or sweetener of choice), 1 tsp vanilla. Stir in; 1/4 c shredded unswt coconut. Shape into cookies and bake 325 – 15 mins

PF Changs Chicken Lettuce Wraps: (Healthier version) Heat 1 Tbsp coconut oil and cook 1 lb Cooked chopped chicken (ground if can find it; turkey or beef). While that's cooking cut up 3 cloves garlic, 1/4 onion, 1/4 cup peanuts (OR I use cashews) and 1 can water chestnuts (optional). Toss garlic & onion into skilled and mix w/ chicken for 5 mins. Add 2 Tbsp liquid aminos (calls for 1/4 c hoison sauce, 3 Tbsp sesame oil and 1 1/2 Tbsp soy sauce), 2 tsp ground ginger, 1 Tbsp rice wine vinegar (and calls for 3 tsp sriracha sauce). Once chicken coated add peanuts (and chestnuts), stir 5-10 mins then scoop mixture on large lettuce leaves..Uh can you say A-D-D-I-C-T-E-D?! <3

Spinach Smoothie: 2-3 Tbsp coconut water (OR coconut milk OR frozen cubes). 1 1/2 c water, ice, 3 handfuls of greens (I generally stick w/ spinach OR 7 superfoods salad mix), 1 egg yoke, plus sweetener to taste (I'm using homemade Truvia…made w/ 3/4 c of erythirol to 3/4 tsp pure stevia) and blend blend blend.

Stuffed zucchini: Heat over 400. Add 1/2 c quinoa, 1 1/4 c water to small saucepan. Cover and bring to a boil, reduce heat to low and simmer 15 mins. Meanwhile, cut zucchini in half and scoop out seeds. Arrange in baking dish, cut side up. Fluff quinoa and fold in 2 c cooked black beans, 1 c quartered grape/cherry tomatoes, 1/4 c chopped almonds, 2 chopped cloves garlic, 1/3 c nutritional yeast, and 2 tsp melted coconut oil. Spoon mix into zucchini boats. Cover and bake 25-30 mins. Remove foil and bake til golden, approx 8-10 mins. I was a lil' unsure of this at first but HoLa~

The absolute hardest part about changing any diet seems to be giving up BREAD! "Do I have to give up bread, pasta and CEREAL…F-O-R-E-V-E-R?" The answer to that questions depends on your "goals". Are you just looking to lose a little weight? Are you needing to maintain substantial weight loss? Are you changing your eating habits for a lifestyle? It definitely takes time to create new habits! Is it worth removing these items from you life for a month so you can see how you feel without it? I say YES! Once you're w/o it and you start to feel great, if you then add it back in you will feel like poo-poo! I ain’t gonna lie, I missed white bread this summer when the tomatoes were coming in BUT, I DID finally find an excellent GF sandwich bread replacement (for tomatoes AND PB&J). It took me forever to find one that was edible but after many trial and errors (MANNNNNY) I finally did it! (**Almond Flour Bread: 5 c almond meal/flour, 1 heaping tsp baking soda, 1/2 tsp sea salt, 6 eggs, 2-4 Tbsp raw honey and 2 tsp ACV/raw apple cider vinegar. Combine all dry ingredients. Separate bowl, whisk eggs, then add honey and vinegar. Add the wet to dry and mix fully. Fill into loaf pan, I grease it w/ coconut oil or you can line it w/ parchment paper. Bake 300 – 45 mins or until brown). There are several GF pastas but they’re still high carbs and sometimes have sugar! Cereal and healthy do NOT add up! Even the cereals labeled as “healthy” are going to have gluten, and gluten free ones are going to have sugar. The main idea of making this change (at least for our family) has been to eliminate processed foods (as much as possible)! Just remember preparation is KEY! Consider all your food options ahead of time and make the better choices. Chances are you’ll find that you NEED TO PACK your lunch/snacks when leaving home to avoid stopping anywhere that will hinder your progress. IF you DO go out to a restaurant, look over the menu closely and don’t be afraid to ASK QUESTIONS (tho chances are you’re serving staff isn’t going to know either :/) This GF DF SF life is not always easy but it’s so worth the many hours I put into making everything from scratch (and YES, I do make “Cookie Crisp” and “Cheerios” CEREALS) <3

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Day 5 AdvoCare Cleanse (following THM)

Well this day did NOT start off well at all (had nothing to do w/ the cleanse)! I decided w/ my son gone to his dads and my schedule only included “home” work then I had no need to get up and going before 5am (even tho I was awake as usual). I laid there just pondering how I’d relaxingly work out my day and before you know it it’s 5:45 and I’m in panic mode! Cannot for the life of me tell you what I did between 5:45-6:40 but it was at tthat time that I realized IT’S SCHOOL PICTURE DAY! Let the rush begin! Lil’ Princess wanted curls so as I curled her hair she ate organic yogurt w/ honey nut cheerios (don’t judge! haha). Luckily she wanted the same lunch I packed her yesterday so I lucked on that, homemade PB&J in a cup to be eaten w/ GF graham crackers, a bag of organic grapes and a Horizon organic cheesestick :) (remember, she’s not my DF kid, just GF). Well, as we were scurrying out the door I realized I HADN’T EATEN…what? I don’t FORGET TO EAT (it’s always the rail thin ppl who do that lol)! What lil’ chia tapioca pudding I had left had lost it’s pudding like appeal so I poured it in the Vitamix w/ 8 oz water, lil’ ice and an AdvoCare Meal Replacement Shake. Of course, I left w/o my snack bag (word to the wise..NEVER NEVER NEVER do this). Dropped kid off, hit the track for my walk though I’m unsure of how far I walked (either 1.33 or 1.66 miles) b/c my mind was all over the place. Wound up having to run an errand and then meeting up w/ a relative at Chick-Fila because after all, it was time to eat :/

Day 5:
Spark + Probiotic + (3) Catalyst. 16 oz water
Breakfast: Advo MR Shake (w/ chia pudding…unswt almond milk, chia & berries). 8 oz water (THM/E)
Snack: Chick-Fila Chicken & Egg (no cheese) Bagel (1/2) 20 oz water (THM/S, may be CO b/c of bread)
Lunch: Organic veggie patty w/ sauteed spinach. 16 oz water. (THM/FP)
Snack: Baked kale chips w/ small apple. 16 oz water. (THM/E..i think haha)
Dinner: Rosemary Lemon Chicken w/ potatoes and sweet onion. 20 oz water. (THM/FP w/o potatoes) +4 OmegaPlex

Advo Vanilla Meal Replacement Shake: NOW, let me just interject here that I only have these “in case of emergency” BECAUSE they have 12g sugar but I would normally NEVER have one during the cleanse b/c the ones I have are DAIRY, Advo now has “Vegetarian” shakes that do not WHICH are IN MY CART to purchase) ;)

Kale chips: Super easy, nutritious and delish!! Great “potato chip replacement” for when you miss a crunch. Wash/dry kale, tear off leaves into bite size pieces, drizzle w/ EVOO, sprinkle w/ salt & pepper. Bake 250 for approx 20 mins (or until start to look a darker green, almost brownish)!

Rosemary Lemon Chicken: I simply line a baking dish, place chicken w/ potatoes around it, add quartered onion, cut up a lemon and squeeze juice (OR place cut lemon into pan). Bake 350 for approx. 45 minutes. My 6 yo princess said, “Mom this is the first time you’ve made a GOOD meal!” That BRAT was just kidding LOL~

A lot people are worried about the cost of buying ORGANIC foods, rightfully so. It is more expensive depending on what’s in the season and if you can get it locally grown or not. I personally believe in getting organic meat as often as possible. The best produce is always going to be local, organic and seasonal and try to go w/ the grass-fed meats when you can! A rule of thumb for me when buying organic is…”IF I’m going to eat the skin, it has to be organic! IF I’m going to peel the skin it’s not as imperative!” BUT, here’s what’s I’ve read “To save here and there, you can choose to buy just the dirty dozen fruits and vegetable organics, as they are known to have the highest levels of pesticides”. DIRTY DOZEN to always buy organic: apples, strawberries, grapes, celery, peaches, spinach, bell peppers, nectarines (imported), cucumbers, cherry tomatoes, hot peppers & kale/collard greens. The CLEAN FIFTEEN are okay to buy conventionally grown (these are low pesticide foods): avocados, pineapple, cabbage, sweet peas, onions, asparagus, mangoes, papaya, kiwi, eggplant, grapefruit, cantaloupe, sweet potatoes, & mushrooms. I ain’t gonna lie, money can’t buy happiness, but it could buy some reallllly good for you foods :)

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Day 4 AdvoCare Cleanse (following THM)

Oh man, I was so tired last night I thought I’d fall out before I could lay down! Why does riding make you so tired? AND SORE? I feel like I’ve been beat up. I’ve noticed since I started the cleanse that my face is breaking out (I have rosacea and though it was appearing to get better using Juniper Berry EO on my worst areas, it now seems to be getting worse than it was before), do you have that problem? Well, those toxins have gotta come out somewhere so why not your face right?! I’d rather it be a lil’ more conspicuous but as luck would have it everyone can see something is up :/ I’m going to help it by adding a honey face wash tonight (don’t know why I didn’t start it before it got to this point). Honey has many healthful benefits including removing the impurities from your face, even when you caused them by trying to remove them from your colon HaHa that sounds pretty gross.

How’s your cleanse going? Do you have “weird” side effects that are concerning you? Let’s address those and I can try to help you rectify them ;)

Day 4 started off a lil’ different because today NO FIBER! I truly don’t mind the fiber drinks since I started mixing them w/ my Spark. I used to literally gag them down and dreaded every day of it. Now, there are times I’ll add a fiber drink to my day because I feel I just need it :) Also, day 4 we add in our Probiotic Pill Pack. This lil’ baby is putting “good stuff” into your gut. Can I tell you there IS a side effect to these lil’ babies? Don’t worry, you’ll like this one. IT MAKES ME FEEL SKINNY! Even when I was over 200 lbs by day 5 I seriously FELT skinny. I know it sounds crazy, but just wait til your day 5 and tell me you don’t have that! lol~

Today I walked a quick mile before heading to Strength & Flexibility Class which kicked my booty!! Actually it kicked my abs and upper body haha

Spark + Probiotic + (3) Catalyst. 16 oz water.

Breakfast: Almond Butter Pancakes w/ FEW slices of banana. 16 oz water (THM/S)
Snack: Chia Tapioca Pudding. 16 oz water (THM/FP)
Lunch: (Left-over dinner OR) Chana Dahl patty w/ salsa and sauteed spinach. 16 oz water
Snack: (5) Nut Clusters. 16 oz water (THM/S)
Dinner: Pita Delite Camille Salad. 10 oz water (THM/S) + 4 OmegaPlex

Almond Butter Pancakes: 1/2 c almond butter (homemade), 1/2 c unswt applesause (homemade), 2 eggs, 1/2 tsp baking powder, 1/2 tsp vanilla (homemade) & 1/2-1 tsp cinnamon (Originated @ Detoxinista)

Chia Tapioca Pudding: (*Should’ve given this to you last night b/c you make it the night before) 1 1/2 c unswt almond milk (homemade) in blender w/ 1/2 tsp gluccoman (thickener). Before thickens pour into a glass jar w/ 1 Tbsp chia, splash of vanilla, sprinkle of sweetner and cut up strawberries. (THM book)

Chana Dahl Patty: In a mixer blend soaked means until smooth. Add fresh onion, red (and yellow peppers), chopped garlic, salt & pepper (or whatever seasonings you might like). Blend all until smooth then pour in skillet and cook like a pancake or burger. Top w/ fresh homemade salsa :p

Nut Clusters: Purchased at Costco! These are a yummy, SWEET treat that I just HAD to have today because I found myself “out & about” WITHOUT my snack bag :/ and only kiddos after school snack near by

Pita Delite: A local Greensboro restaurant we <3 Lettuce, diced cucumbers, small slice of tomato and grilled chicken w/ O/V dressing

I have a confession… Y'all know I ain't gonna lie, I had a few mini Famous Amos cookies because my lil' princess didn't want them all and instead of throwing them away like I knew I should, I ATE THEM :( and it made me feel like Poooooooo~

Herbal Cleanse Pill Pack at bedtime

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Day 3 AdvoCare Herbal Cleanse (following THM)

Last night I found myself feeling fat and bloaty :/ Just wasn’t comfortable. Not sure why except for the fact that I didn’t…uh…you know…”cleanse”. I decided to break out the essential oils and add a lil’ DigestZen. This morning I woke w/ a slight headache! To which I applied Peppermint essential oil (Lord, I don’t know what I’d do w/o my oils!! If you’ve considered adding EO’s to your health journey please visit mydoterra.com/chellespark and feel free to ask me any questions you may have).

My energy levels haven’t dropped off at all AND I’m NOT craving sugar!! BUT the smell!!! Ick~ (you know what I’m talking about don’t pretend you don’t lol)

Now, back to the drawing board ;)

I’m always up by 5 am (seems the older I get the shorter my days get and I can’t get up early enough to get it all in. Though last year I was getting up 4:25 every day, my husband didn’t appreciate that as I was ready to drop dead by 9pm) but this am my Princess woke me at 420 having had an accident. Rather than going back to bed it forced me to pick-up that old routine of morning stretching, push-up, crunches, leg lifts, calf raises, and go ahead w/ always busy day. Then after dropping the kids at school I grabbed a quick mile before hitting the road :)

Day 3:
Started my morning with a 16 oz water of Spark mixed with fiber (+ (3) Catalyst)…mmmmm :p it does a body good. Followed by another 16 oz water while having my devotions, prepping breakfast and packed lunches (for which I made fresh deviled eggs and carrot salad). I already know my planned schedule will need to be tweaked as I remembered a 3 hour road trip I was supposed to take Sat. would HAVE to be done today instead!

Breakfast: Mini Upside Down Oat Cakes w/ Berries. 16 oz water. (THM/E)
Snack: 2-3 Hard-boiled eggs w/ cucumber slices (THM/S)
Lunch: Left-over Apple Streusel Egg Muffins (on-the-go). 16 oz water. (THM/S)
Snack: Kind bar (on-the-go) w/ few grapes. 8 oz water.
Dinner: Beef & Vegetable Stir-Fry. 16 oz water. (THM/S)

Mini Upside Down Oat Cakes: Preheat oven 350. Stir 1 c oats, 1 mashed banana, 1 egg, 1 tsp vanilla, 1/2 tsp liquid stevia (french vanilla), and 1/4 c milk of choice (unsweetened almond). Mix well. Add 1 Tbsp chia, 1/4 tsp salt, 1/4 tsp baking powder, 1 tsp cinnamon & fresh or frozen fruit (2 Tbsp for each serving…I use strawberries, blueberries and allergen-free chocolate chips for the kids) (Original recipe from sugarfreemom.com). Bake 40-45 minutes.

Beef & Vegetable Stir-Fry: Over med. heat melt 2 Tbsp coconut oil. Place beef strips in and allow to brown both sides. Remove from skillet and set aside. Place veggies (ex. onions, peppers, string beans, broccoli, cabbage) in pan and cook about 5 mins. While veggies cook mix 2 Tbsp coconut (Braggs liquid) aminos, 2 Tbsp warm water, 2 cloves garlic and 1/4-1/2 tsp ginger. Add meat back to the pan then add sauce and through. Plate the stir-fry and top w/ sesame seeds and water chestnuts (optional). (Original recipe from Practical Paleo)

Now…the only problem about the road trip today was the fact that w/ all that water there were a plethora of stops!! But I’m happy to say, I ate what I packed and didn’t hit the Starbucks drive-thru! I ain’t gonna lie, I THOUGHT about a Pumpkin Spice frappucino…but then I thought about “The Food Babe” :)

I drank well over 100 oz of water today :)

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Day 2 AdvoCare Cleanse (following THM)

Day 2:
DO NOT WEIGH! DO NOT MEASURE! DO NOT EVEN THINK ABOUT IT! I told you to lose those scales so you don’t even have to face the temptation. WHY? Well, I’m glad you asked…because those things are satan. They lie! They can trick you into subliminally changing you attitude for the entire day. If you’re down, you’re happy! If you’re up, you’re grumpy and you won’t stay on track. Funny how that works. Go by how you FEEL, how your clothes feel, not by the lies you hear or numbers on a scale ;)

**Always read ahead in the recipes section because a lot most of these can be made ahead of time you’re welcome ;)

Started the day off w/ mixing my fiber drink WITH my Spark, cause that’s how I roll, with 16 oz water + (3) Catalyst. Followed by another 16 oz water. (Directions say mix scoop/pack Spark w/ 8 oz water, this is too strong to me, I prefer 10-12 oz for the amount I add; a whole scoop requires 16 oz)

Breakfast: Apple Streusel Egg Muffin and 1/2 green apple. (THM/S) 16 oz water
Snack: Celery stalks w/ tsp of natural peanut butter. (THM/S)
Lunch: (You can always have dinner leftovers OR) Leafy green salad w/ lil’ torn off chicken from dinner, carrot shreds, cucumber slices, broccoli florets and squeezed juice from a lemon for dressing. (THM/FP) 16 oz water
Snack: Natural Beef Jerky & small slice cantaloupe
Dinner: Baked salmon w/ asparagus and candied carrots. Take (4) OmegaPlex.

Do you feel up for some d-Zert tonight? My family loves dessert so I’m baking some chewy chocolate chunk cookies. YES, I really just said that and YES you can do the same ;)

**At bedtime take your Herbal Cleanse pill pack w/ plenty of water so you don’t get choked on them babies haha

Apple Streusel Egg Muffin: Preheat oven 350. In skillet, saute 3 lg green apples chopped into small pieces w/ 3 Tbsp warm water, & 1 1/2 tsp cinnamon until consistency of applesauce (in retrospect, I probably could’ve used my homemade applesauce). In med bowl, whisk 9 eggs, 1 1/2 Tbsp melted coconut oil, 3 Tbsp coconut milk, 1 1/2 Tbsp coconut flour, 1/2 tsp cinnamon, 1/4 tsp baking soda and pinch of sea salt. Add cooled apples. Spoon egg and apple mixture into line muffins tins. Bake 40 minutes. (Originated from Practical Paleo)

Natural Peanut Butter: EASIEST thing in the world to make using a high-powered blender (Vitamix is worth every penny!) Are you ready? You might wanna get paper and pen for this…ok, I’ll wait, go ahead! Step #1 GRIND PEANUTS! No salt, no oil, no NOTHING else. :)

Natural Beef Jerky: In large bowl whisk 1/3 c coconut (Braggs liquid) aminos, 1 tsp granulated garlic, 1 tsp onion powder, 1/2 tsp sea salt & 1/4 tsp black pepper. Cut against grain of the meat, slice thin. Place meat in marinade and sit up to 1 hour (room temp OR fridge). Arrange meat on pan and bake 200 for 2-4 hours. (Found in 21 Day Sugar Detox)

Candied Carrots: In skillet melt 2 Tbsp coconut oil. Throw in thin chopped/sliced carrots and sprinkle w/ SF brown sugar (recipe found at gwensnest.com). Periodically mix. Cooking time varies on thickness of carrots; mine take approx 12 mins

Chewy Chocolate Chunk Cookies: Preheat oven 375. Line 2 baking sheets w/ parchment paper. In small bowl whisk together 3 Tbsp all-purpose GF flour (if you need a good recipe for AP GF flour let me know!), 1 tsp baking powder, 1/2 tsp baking soda & 1/2 tsp salt. In large bowl, using a fork mix together 1/2 coconut oil, 1/2 c SF brown sugar, 1/4 c granulated sweetener (I use xylitol). Beat in 1 egg and 1 tsp vanilla. Gradually mix in flour mix; stir in 1 c chopped chocolate (can use 85% or higher chocolate bar or I use Lily’s GF DF SF chocolate chips). Bake 10-12 mins IMG_1232

Catalyst is amino acids made of L-glutamine. What is it? It’s uhhhh amino acids HaHa Sources of l-glutamine incldue high-protein foods like beef, chicken, fish and eggs, This supplement tends to be far more effective at battling cravings when taken in conjunction with a diet rich in these foods. I eat all these foods but I still take the supplement because I find it DOES help me curb late day sugar cravings when it’s NOT time to EAT! I’ve also come to the conclusion that it does in fact help reduce the signs of cellulite (I kid you not! I ain’t gonna lie, I still got it but I swear it looks better!). Then there’s the slight added bonus of ENERGY!! Not a lot of energy but definitely a boost. Catalyst protects your muscle from being zapped by your body when it needs to refuel. Forcing it to refuel on FAT storage! Are you ready to order a case of it now LOL~ visit http://www.chellespark.com for ordering ;) …just in case! L-glutamine supports the repair of the gut lining (small intestines) and improve gut function, which will always help regulate your body’s systems, including metabolism and cravings. It helps reduce the sugar cravings by providing energy to cells. You can not over take this supplement (I take 3 every time I drink a Spark and additionally if I’m craving sweets in the evening hours). You can take it between meals, beginning as early and ending as late in the day as you like, there are no side effects that will keep you away or make your groggy (whoop whoop!)

*****OHHHH, I forgot to mention that I walked for two miles this morning~ :)

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Day 1 AdvoCare Cleanse (following THM) GF DF SF

You wanna talk about tough? I’ll tell you tough, try having a teenage (TS aka Tourettes Syndrome) son that can’t have processed, additives, preservatives, artificial colors/flavors/dyes, gluten/wheat, corn OR dairy AND trying to separate your fats and carbs at the same time :/ I know right—CRAZY TOUGH! But I ain’t gonna lie, I fail sometimes at trying to include all the restrictions and simultaneously feed my family things they actually enjoy as I’m trying to keep things separate…did I say fail? I meant miserably! Adding a cleanse into the mix…oh well, you can guess, it only amplifies the fun!

This is the first “group” cleanse where I’m trying to include all our restrictions w/ my nutrition beliefs :) But I’m hopeful! I’m feeling motivated and prepared….now….ask me how I feel in a couple of days HaHa

Ok..I’ve spent the last week ok two weeks on preparing a 10 day meal plan. Then I sat this morning (DAY 1) looking over what I needed to prep and WHAM first thing I saw, I included dairy (Laughing Cow cheese spread) in my first snack :/ Easily rectified! DF during the next 10 days is a MUST. Dairy “coats” our intestines and our cleanse is working at “scrubbing” the walls of our intestines from all the months or years of built-up toxins so we don’t wanna be adding as our bodies are working so hard to remove. (**side bar…I need to remind you that the DF restriction IS BECAUSE OF my son, the rest of my family doesn’t have issues w/ dairy, however, when he is home we adhere to his restrictions, when he’s at dad’s we tend to ease off a bit and not be so strict; which is sometimes more of a curse than a blessing) Did I ever happen to mention that I do not cook TWO meals (one for me and one for family), what I cook is for ALL the family, take it or leave it lol~

My plan is to walk you through this cleanse with what I’m eating, how I’m feeling and what if any exercise (YES, I said if any because quite frankly I do not exercise every day but I will say before I lost 50 lbs I was more dedicated to the workout routine, now I’m a bit of a slacker). Though I’m trying to follow the THM plan during my cleanse there will be times (I KNOW) things don’t work out as planned or I catch my day being off-schedule for one reason or another AND THAT’S OK! I suggest that you keep some kind of food journal #1 so you can keep up w/ water consumption and #2 so that you can SEE what you’re eating in case you need to make adjustments.

Okie doke…let’s get started
Day 1:
Wake up. PEEEEEEEE ;) Record weight and measurements (then lose those scales…for 10 days!)
First thing I mixed my fiber drink WITH my Spark (Mandarin Orange) and 16 oz of water. I also take (3) Catalyst every time I drink a Spark. I followed that was another 16 oz of water while I got myself and kids ready for church. **You wanna eat (protein) w/n an hour of waking every day. This will boost your metabolism by 30% for the day! Sunday’s I always say, “I don’t cook” but then we come home from church to nothing prepared and I wind up fixing three different “meals” and before ya know it, I realize I haven’t had a thing!

Breakfast: Scrambled eggs w/ chia seeds, and spinach (THM/S). 16 oz water
Snack: Kind bar (I save “bars” for on the go and/or in-between church services)
Lunch: Grilled Chicken Salad w/ almond slivers (TK Tripps) 8 oz water
*2nd (HALF) scoop of Spark w/ (3) Catalyst
Snack: Chocolate MIM. 8 oz water
Dinner: Citrus Herb Roasted Chicken w/ Broccoli Quinoa Casserole (THM/S). Take 4 OmegaPlex. 16 oz water

You need be eating every 3 hours (never go more than 4 w/o fueling the flame, it’ll be too hard to get the fire burning again).

I have been rather draggy all day! I mean I struggled to stay alert during prayer at church this morning and then on the ride home after lunch WoWzA~ Therefore, I had no choice but to have a 2nd (HALF scoop) of Spark and (3) Catalyst this afternoon :) (16 oz water)

Tonight when I go to bed (NOT 30 MINS BEFORE) I’ll take those horse pills…er uh…Herbal Cleanse pills w/ more water (more and more cause those things don’t like going down sometimes). I realize that all our bodies are different and don’t react to certain things the same way but IF I take those pills too soon, they make my head feel funny :/ Can’t explain it, don’t know why, so I wait until I’m already in the bed and ready for sleep!

MIM/S: W/ a fork mix 1 egg in a mug. Add 1 1/2 Tbsp flax meal, 1 1/2 Tbsp almond flour, 1 Tbsp cocoa, sweetener of choice (I use 2-3 pk truvia), 1/2 tsp baking powder, 1 Tbsp almond milk or water and 1 Tbsp coconut oil and stir well. Microwave 1 minute and serve hot or cooled. Can top w/ natural peanut butter, sweetened greek yogurt (when NOT DF day) or I added approx 1 Tbsp honey w/ 1/8 tsp cocoa and chopped almond pieces IMG_5364

Citrus Herb Roasted Chicken: Preheat oven 375. Brush bottom of roasting pan w/ coconut oil. Stuff whole chicken with 1 onion, cut into large chunks, 4-6 smashed cloves of garlic, and several pieces of a cut up or (or lemon). Place 2-4 large carrots (cut into chunks) around the chicken. Brush chicken w/ melted coconut oil and sprinkle w/ herb salt (1 cup fresh herbs (rosemary, sage, thyme, lemon peel, etc) and 1/2 cup coarse sea salt) and pepper to taste. Cooking time varies but it’s approximately 20 mins per pound (This originated from Practical Paleo)

Broccoli Quinoa Casserole: (Original recipe from sugarfreemom.com)
12 ounces frozen broccoli florets, steamed
8 ounces uncured turkey bacon, cooked, chopped
1 cup cooked quinoa
2 tablespoons extra virgin olive oil
¼ teaspoon salt
*we do add 8 oz Daiya DF sharp cheddar sometimes
Instructions
Preheat oven to 400 degrees.
In a large bowl stir together broccoli, quinoa, bacon, and oil until combined.
Pour mixture into an 8 by 8 baking dish.
Bake 20-25 mins.

PS…though I try to include my water count I don’t always list it all (at time of posting I’m at approx. 80 oz but theirs several hours left in the day so I’m sure I’ll exceed my 90-120) ;)

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Prepare yourself!

Our cleanses have arrived…

I WILL start a day earlier than scheduled date of (drum roll)…
MONDAY, SEPTEMBER 15

That way HOPEFULLY I’ll remember to share everything w/ you…and by everything…I MEAN E-V-E-R-Y-T-H-I-N-G haha

That gives you three (count them 3…Fri, Sat & Sun…of course by that you can see i’m already behind on getting my post loaded whoops) to prepare yourself!

- Psych yourself up for the challenge you’re about to take on This is going to be as much of a mental battles as it is physical. Think about the positive effects the cleanse will have on your body (removal of toxins, boost in metabolism, great increase of energy, a new healthier version of you!). Prepare yourself to be eating all clean, healthy foods for AT LEAST the next 10 days.
– You need to get plenty of rest! This will not be the time for working 16 hour days or trying to run a marathon. You need at least 8 hours of sleep a night (hahaha sorry, I don’t remember last time I got that kinda sleep) . and don’t OVER-exert yourself during the day. NO, that’s not me telling you to sit around all day but to use your energy wisely
– Keep hydrated. Hydration is going to be essential. You should be drinking 90-120 oz of water each day (keep count!) Not only will this your body function better but it’ll help you clear out those built up toxins.
– You need to MOVE, I’m not talking about joining a gym (for first time in your life) but get up and go for a walk! Park at the far end of the parking, take the stairs, find a yoga DVD or take some Pilates
– Eliminate any/all temptations from your kitchen (desk drawers, fridge, hidden closet lol). IF it’s not “laying around”, you’re less likely to cave! If you’ve got a ton of “junk” available chances are temptation will get the best of you. I promise to include yummy snacks and even a couple of desserts into the meal plan in order to keep you from feeling deprived! If you’re feeling like you just “need” something, tell me what you’re craving and we’ll work together on finding a healthy replacement (& there’s always Pinterest http://www.pinterest.com/me10star/ and I have several boards that can be applied)
– Brace yourself for the side effects. Whuuuut? Yep, chances are (especially if this is your first cleanse) you will find yourself w/ a headache around day 3. Just know, THIS IS NORMAL! Depending on your normal diet, this cleanse may be a shock to your system. If you’ve been eating white/refined sugar, coming off could be tough but it can be done. You may even find yourself feeling nauseous. These side effects are your bodies way of detoxing and I promise if you stick w/ it this too shall pass
DON’T run to the pizza buffet after your cleanse is over. Stick w/ the way you eat during the cleanse, keep taking nutritional supplements to fill the gaps and before you know it, you’ll find that not only do you feel FAB-U-LUS you will look it as well
– Remember I’m here to help!

Go to http://www.chellespark.com for all your supplemental needs :) I ain’t gonna lie, I’m ready to rock THIS cleanse (because there have been a few in the past I wasn’t prepared for doing :/ )

UPDATE: WooHoo our AdvoCare 10 Day Herbal Cleanse Meal plan is COMPLETE!
IMG_0512
Whew that was hard work, aside from a snack or two (MAYBE) I don’t believe I have ANY duplicate meals.
My first cleanse (entire 24DC) was boring, strictly meats & eggs, simple veggies and a sweet potato now and then but then I learned I could stick to it a lot better w/ variety
YES, eggs will play a big part but there’s oats, quinoa, cookies, muffins, shakes, even burgers and dare I say it bread :p
Just you wait and see, this is going to be the best one yet!
Are you preparing yourself for take off? 😀 (and by take off I mean WEIGHT…oh didn’t I tell ya, that’s an added bonus to ridding your body of toxins)

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Now…where were we?

cont…
More on WONDERFOODS for optimum health and vitality whether you’re looking to “heal”, boost immunity or lose weight and enhance fitness.

BLUEBERRY:#1 fruit for helping protect cells from free radical damage and aging. Contains great antioxidants (boosts immunity). Prevents the growth of unfriendly bacteria to keep the gut clean and healthy. Best when picked fresh (May-Oct) but don’t wash them until you’re ready to use (moisture will cause to spoil more quickly). Luckily they freeze well!

BROCCOLI: This vegetable packs a more powerful punch than any other. It’s a great everyday veggie, has extraordinary nutrition and super versatile. high in Vitamins A, C, K and fiber. Choose wisely, yellowing is a sign it’s past it’s prime, the stem should look moist not dried/cracked! Store loosely wrapped in crisper.

BRUSSELS SPROUTS: You know, those cute lil’ cabbage heads? When I was little I used to beg my mama to buy those things (but OF COURSE I never ate them!) Lots of goodies in this timy package! Defender of immune system and high levels of antioxidants. Crammed w/ phytonutrients that trigger release of detoxifying and anti-carcinogenic enzymes. Source of Vitamin B5, C, folic acid, keeps digestive system working efficiently and cholesterol low. If you think you don’t like brussels sprouts it’s probably that they were just overcooked, these are actually a slightly sweet w/ nutty flavor veggie (try baking w/ drizzle of honey/mustard). Prime season is late fall to early winter, they should not have loose, yellowing leaves. Refrigerate unwashed in airtight plastic bag and use asap.

CARROTS: I used to try to MAKE myself like these. I dated a guy that would sit in floor w/ plate of them dipped in ranch and they sounded to good and crunchy. Every night for a week I did the same things….gagged w/ every bite HaHa. Carrots are a root vegetable versatile enough to use in both sweet and savory dishes (my daughter will ONLY eat them “sweet”, sauteed w/ coconut oil and sprinkle of SF brown sugar). They provide valuable benefits through beta-carotene and insoluble fiber. Protects eyesights, keeps skin healthy and shields body from infection. Available year round, look for firm, bright orange w/ smooth skin. Medium carrots are tender while thicker may be larger fibrous cores making them tough. Avoid those that are limp or black near the top (they are NOT fresh). Store in a plastic bag in crisper for up to two weeks.

CASHEWS: Mmmmm, these were always a favorite growing up but we didn’t get them often because they cost too much. When we did get them mama would hide ‘em and doll ‘em out lil’ at a time! Cashews are a great source of protein thats full of healthy unsaturated fats, vitamins and minerals making them an ideal snack! Easily made into a nut butter spread or nut milk as a “heavy cream” replacement.

…haha I’ve just come to the realization that this list I have going could take a REALLLLY long time! (PLUS THE FACT THAT I’VE LOST MY POST 3 TIMES because I’m not smart enough to save a draft lol AND trying to keep it in alphabetical order :/ what was I thinking?) IF there’s a food item you have interest in knowing more about, it would be less time consuming for me to focus on those rather than this list that could just go on and on and on….

I ain’t gonna lie, I could do this all day but we have a cleanse coming and I need to focus on finishing up our meal plans :) (I’m half way thru day 5 whoop whoop You may wonder what’s the big deal but with all our “family restrictions” it’s a lot tougher than you might think!)

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Do you know what time it is?

It’s just about that time again. Time to clean the “cobwebs” (aka toxins). We’ve played around all summer (ate out, treats here and there) but now it’s time to break out those jeans (uh oh). How do you feel about that? The best way to prepare yourself for the coming “holiday” season is to join me and baby girl for the 10 Day Herbal Cleanse

The AdvoCare® Herbal Cleanse system can help rid your body of toxins and waste with its unique blend of herbal ingredients.* Using a systematic approach, this 10-day system guides you day by day through the steps for thorough internal cleansing and improved digestion.* Herbal Cleanse supports the body’s metabolic systems and general health during the detoxification process by helping to keep energy levels up, aiding in removing impurities and supporting the immune system.* Some people who use Herbal Cleanse for the first time experience an encouraging weight reduction and/or reduction in inches when they pair the system with the recommended diet and exercise.

Each Herbal Cleanse system includes these three key products:
ProBiotic Restore™ ULTRA: Probiotics are beneficial microorganisms that confer health benefits on the host. Our bodies must maintain a healthy balance of beneficial bacteria and harmful bacteria to work at its best. When this balance is disturbed, it can have significant negative effects on our health. ProBiotic Restore ULTRA contains a superior multi-strain probiotic complex that provides four billion colony forming units (CFU) of freeze dried friendly bacteria to support your body’s overall health by main-taining the normal, healthy balance of microorganisms your body needs.* This probiotic complex with six high potency strains – three species of Lactobacillus and three species of Bifidobacterium ensures full coverage of both the small and large intestines. ProBiotic Restore ULTRA helps strengthen and support our immune system, supports intestinal health and function, aids in digestion and enhances your weight loss program.*
Take on days four through 10.

Fiber Drink:: Fiber Drink is rich in the mixture of fibers your body needs to work at its best.* Each serving contains 10 grams of soluble and insoluble dietary fiber to help add the fiber your diet may not provide. As part of the Herbal Cleanse system, Fiber Drink also helps move the toxins and waste material through the digestive tract while scouring your intestinal tract to support improved nutrient absorption.* Take on days one through three and again on days eight through 10.
Herbal Cleanse Tablet: The Herbal Cleanse tablet provides herbal extracts that help rid your body of the impurities that may be obstacles to achieving better health.* One ingredient, senna leaf extract, is known for its use to relieve occasional constipation, as well as to encourage the movement of waste through the intestinal tract.* Beet root powder and wheat grass juice are included to aid in the reduction of metabolic by-products in the blood and liver.* Cranberry juice powder helps cleanse impurities from the kidneys and aid in excretion through the bladder.* The Herbal Cleanse tablet also contains milk thistle extract, which has the active component silymarin. Silymarin has been traditionally used to aid in eliminating toxins from the liver and is also an excellent hepaprotectant and antioxidant.* Echinacea, astragalus, garlic, zinc and vitamin C help support the immune system.* Herbal Cleanse tablets also contain a wide range of B-vitamins to help maintain energy levels during the detoxification period.* Take on days one through seven.

I know what you’re thinking, it sounds like too much BUT going through the cleanse with us, you’ll get all the support you need…meal plans (suggestions), recipes, encouragement and helpful tips. Now, who needs to order? Message me or visit http://www.chellespark.com <3

The key to any healthy diet is variety (AND preparation!!). A diet of pasta and french fries certainly wouldn’t be a nutritional meal, filling to say the least but not the vitamins and minerals needed to flourish optimally. Variety means adding fruits, vegetables, leafy greens, whole grains, nuts/seeds and legumes. Don’t be afraid to stray outside your comfort zone of broccoli. You may not have liked peas growing up but give them another try (“roasted crunchy peas” or put them in a salsa), surprisingly enough you’ll find that your taste buds really do change over time. Variety also means having a combination of foods at each meal (protein AND veggies, not just carbs/pasta **keep in mind that anytime you do have carbs, you should pair w/ a protein). Consider serving several small plates instead of one main course with a side. Don’t be afraid to add spice and flavor (chipotle peppers, paprika, curry, ginger or jalepenos). Be leary of “sauces” as most will be loaded w/ sodium, causing water retention and/or bloating (can also lead to high blood pressure and heart disease…these are the very issues we want to avoid by learning to eat right!).

It’s important that you focus on eating nutritious foods. You CAN lose weight eating “junk” (white bread, chips, juice and soda) but it’s NOT a healthy way to go. It will catch up w/ you at some point. Nutritious calories (fruits, veggies, whole grain, high quality proteins) will keep you in shape!
Eat healthy fats (olive oil, avocados, flax seed oil, many nuts)!
Eat good/complex carbs (fruit, sweet potato, brown rice, oats)!
You need calcium to ensure your muscles can contract and relax properly. You need fiber to help move food through the digestive tract. You need iron to carry oxygen to your cells and create energy.

Fruits recognized as the healthiest are apples, bananas, blueberries, oranges, grapefruit, strawberries and pineapples (keep in mind that bananas are high “sugar” and oranges/pineapples are acidic so be careful)

Vegetables often recognized as the healthiest are asparagus, broccoli, spinach, sweet potatoes, tomatoes, carrots, onions and eggplant (not in that list which I consider to be THE healthiest is kale!!!).

Some people have a hard time giving up their unhealthy eating habit (sugar and junk food are addictive, the more you’ve eaten the more you feel you need to eat it). Once you start replacing those cookies, chips and soft drinks you’ll start to feel better than you have in a really long time. You’ll find that you have more energy, less mental “fog” and eventually you’ll see that those things you craved before you’ll no longer have a taste for (I assure you I speak the truth and this is not just garbledy-goo I’m spewing…just wait and see) ;) You will actually start to ENJOY healthy foods!

ALMONDS are a high-protein, high-fiber snack but they can be added as a “topper” to just about any vegetable dish. Toasting them adds to their flavor and crunch. You can use them to make fresh almond butter, almond flour (GF) and MILK! I have even made a replacement for “alfredo sauce” w/ almond “cream”. Almonds provide calcium, fiber, vitamin E, magnesium, and B vitamins. Like other nuts, they are high in fat but most of it is the heart-healthy monounsaturated kind. They are one of the top sources of the cancer preventing antioxidant vitamin E (vitamin E, hello, can you say healthy skin?, protects from free radicals…UH, SLOWS DOWN AGING!!). I don’t know about you but I just reached for a handful haha :D

ASPARAGUS is delicious and nutritious for a finger food, added to a main dish, soup, salad or as a side. It provides vitamins A, B, and C, antioxidants, folate and fiber. Not only is it considered a diuretic, it’s also a powerful detoxifier! Being a fantastic source of folic acid some consider it to be a tonic for the reproductive system. I find when choosing asaparagus that the skinny stalks are best mainly due to the fact that after I wash it, I hold both ends and break wherever the “bend” is. Tossed w/ coconut and/or EVOO and sauteed w/ S/P is a simple and yummy side (throw in some cooked quinoa for load of added nutritional benefits).

BLACK BEANS are versatile and full of flavor. They are a good source of protein (but I do not replace animal protein w/ beans, just add to it as a side dish), fiber, iron, calcium, zinc and B vitamins. Presoaking beans will make them easier to digest and shorten cooking time. I add black beans to several “mexican” style dishes (crockpot chicken enchilada casserole) and I even make black beans brownies that are amazing!
to be continued….

NEXT UP BLUEBERRIES (I ain’t gonna lie, I don’t LIKE blueberries but after learning about the health benefits I’m planning to TRY AGAIN) ;)

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