3 Day Quick Fix Review

So, this is way later than it should be. Like… way late. I did the 3 day quick fix over a month ago. Oops.

Overall, I like the 3 day quick fix. It’s a painless way to reset eating habits. If you aren’t familiar with the 3 Day Quick Fix, basically, it’s a 3 day eating plan that is made up of protein, veggies, and 2 servings of starchy carbs. I don’t find it “fun” and I don’t LOVE it, but it’s a whole lot better than the 3 day refresh (which is basically all shakes.)

So day one, I followed my plan. I felt really good. No brain fog, energetic. Until about 7 pm, when I felt like I had crashed. My heart started palpitating, I had a headache and I felt nauseas. I tested my blood sugar and I was having a hypoglycemic episode. I had a piece of candy to boost me back up. When I felt better, and my blood sugar was back to normal, I ate my last meal, but added a piece of fruit. Day 2 and 3, I also added a piece of fruit to lunch and dinner. No more hypoglycemic episodes. If you have trouble controlling your blood sugar, make sure to talk to your doctor before trying the 3 Day Quick Fix!

Many people lose several pounds during the 3 days. I lost 1 pound (yay!), but I wasn’t looking for weight loss, I wanted to break some bad habits I had let creep back in.

So what did I eat?

Breakfast- oatmeal and eggs. I added pepper to the eggs and cinnamon to the oatmeal.

oatmeal and eggs

Snack- sweet potato and extra lean ground turkey. I seasoned the turkey with sausage inspired spices- sage, onion, garlic, ground mustard, and pepper.

turkey and sweet potato

Lunch- Fish and Asparagus. I layered the asparagus and cod in a foil packet, drizzled coconut oil, lemon juice and dill and other seasonings. Then baked it about 20 minutes. Day 2 and 3, I also had an orange.

fish and asparagus

Snack- Chicken and Zucchini. Sautéed the zucchini in coconut oil and used a seasoning mix on both.

chicken and zuchini

Dinner- Fish and Green beans. This ended up being kind of tricky because we had sporting events all three days of this. So  I ended up taking mine on the go. This had EVOO added to it, so I counted that for my oil instead of coconut oil for this meal. This is also where I added an apple.

IMG_2821

Snack- chicken and broccoli. Husband grilled it for me, using the southwest seasoning from the 21 Day Fix plan. I drizzled coconut oil over the broccoli and added lots of pepper.

 

chicken and brocoli

 

The food was great. I seasoned it like crazy because I like lots of flavor. I also had lots and lots and lots of water.

Also this program is only for 3 days and not more then once every 21 days. They recommend doing it at the end of a round of 21 day fix. I like t do mine at the beginning so kick things off.

 

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3 Day Quick Fix- Day 1

If you’ve been around blogland or pinterest for any amount of time, no doubt you have come across Beachbody’s 21 Day Fix from Autumn Calabrese. Last summer I did several rounds and was very pleased with my results. Unfortunately, I let bad habits creep back in and I went off my medication for the tumor so my hard work was washed away. Unfortunate circumstance number 2 was that I was sidelined from workouts from December to March due to a torn ligament in my ankle!

I’ve done several halfhearted attempts in the last two months. Halfhearted does not see results. Due to my hormone levels being all messed up, I NEED to do the workouts. Thankfully, I am cleared to workout again, but it’s been hard to get back into the program.

I had a few wakeup calls the past few weeks though. One is that while my prolactin levels are within (almost) normal, the tumor is not shrinking. I don’t see the endocrinologist until June, so I won’t know my next step until then. The other was that my fasting glucose level has been going up slightly the past few years. Three weeks ago it was in the prediabetes range. It convinced me that I need to make changes in my lifestyle and it needed to happen for lifetime. In order to make that happen, I need to make nutrition and physical activity a priority. I’m almost done with a round of 21 Day Fix, but I had a bad weekend full of lots of fast food. I feel pretty rotten this morning so I am going to do a quick cleansing with the 3 Day Quick Fix. I’ve done this once before and while I don’t LOVE it, I liked it a whole lot better than the 2 Day Refresh I tried (I only made it through ½ a day on that…).

So the next three days I’ll be eating the following. I decided to have the same thing all three days to make preparation and shopping easier and not give me a chance to over think things. You will notice that there is no dairy, no fruit and very little carbs. I do get to flavor anything with spices, herbs, vinegar, lemon/lime juice. NO salt though.

Meal 1- oatmeal and eggs

Meal 2- extra lean ground turkey and steamed sweet potato

Meal 3- fish and asparagus

Meal 4- chicken and zucchini

Meal 5- fish and green beans

Meal 6- chicken and broccoli.

 

I’m excited about getting my health back on track! I’ve finished my oatmeal and eggs, so I am going to wrap this up and get on with my day. Workout this evening will be Total Body Cardio Fix.

 

Life Coach Kristin

I began working with Kristin late summer 2015. I was gearing up for another semester of school and was feeling very overwhelmed by managing my household, being mom to three kids under 6, a husband who works 2 jobs, school, quiet time and my health. I wanted to learn how to better set priorities and better balance my obligations.

Kristin was amazing. I’m lucky to have known her for years, so I was comfortable talking to her and sharing my deep, dark, fears of failure, but she is super friendly and nonjudgmental, any woman would be comfortable talking with her.

I had four phone sessions spread over 2 or 3 months with Kristin. She is great at getting right to the point and the root of whatever we are talking about. She conducted the sessions effectively and even if we got a little off topic (or maybe a lot) it ended up being exactly what I needed. Kristin had several ideas that targeted priorities that I found tremdously useful and I still use them today (four months later!)

My time with Kristin was a great investment. I have room to improve, but now I feel like I have the tools to be successful. I am more mindful of my strengths and weaknesses as well as identifying things that are not part of my priorities so I can say no to them. I highly recommend Kristin as a coach!

Check out http://unchanginggodchangingyou.com/ for more about Kristin and her work!

 

It’s HARD.

Being overweight is hard. Losing weight is hard.

Losing weight is hard.

It’s hard taking the time to plan meals and snacks.
It’s hard knowing I’m doing the best I can with little to no results. Like eating darn near perfect, working out 4 times a week and losing 2 pounds. In two months.
It’s hard trying to motivate myself to go to the gym.
It’s hard looking in the mirror and not liking what I see.
It’s hard feeling guilty after allowing a treat.
It’s hard being afraid that allowing a certain treat (usually something high in fat) will send me into a downward spiral that could potentially undo months of hard work.
It’s hard knowing others are judging you because they think you lack self-control.
It’s hard hearing “I just cut out pop and lost 20 pounds in 2 months” when it takes me 2 years to lose that much.
It’s hard knowing that I have a tumor that messes with my hormones that causes an extremely low weight loss or even weight gain if I don’t eat enough protein.

It’s HARD.

I’m learning to look beyond the scale. My cravings are going away, although I still have them time to time. I’m learning to deal with emotions instead of feeding them. I’m learning exercise helps with depression. I’m learning more about my body, how it responds to certain things. I’m learning it’s not about what the number is, but how healthy I am.

If you are feeling discouraged, take the time to list some reasons how you know you are getting healthier, even if the scale isn’t moving.

Here is my list.

1. waist to hip ratio. Under 0.8 is my goal.
2. craving healthier foods, like veggies and fruit instead of candy and chips!
3. regular exercise
4. more energy
5. pants fit
6. decrease in joint pain, especially my knees!
7. decrease in illnesses

(Originally posted at myhealthytemple.blog.com.)

Food, Feelings and… Eleanor Roosevelt?

Originally posted Aug 2008 at Sparkpeople.com

I had a sort of crummy day yesterday. I don’t want to give details, but trust me when I say I had a total meltdown. David allowed me to order a (small) pizza (BLT of course!). I went back for a 4th slice David let me get to the box and then asked…

“Are you still eating because you’re hungry? Or because you are upset?”

“I’m eating cause I’m sad!” I wailed back at him. He opened his arms up to me and I very literally collapsed in them as I sobbed. He held me and kissed my wet face and told me it would be ok. After crying for about an hour, I pulled myself together. I went back to David and thanked him for stopping me. He said he just felt like he had to say something since I had asked him to help me stay on track.

I’m not sure he realizes just HOW much he helped. I mean, I made it to today. The world didn’t end, my heart is intact, though scarred, and I learned I don’t need to eat to feel better.

So, as I finish breakfast this morning (a protein shake, a banana, and 2 ounces of lean turkey) let me tell you this: “If hunger is not the problem, food is not the solution.” I don’t know who first said it (I saw it posted on the Weight Watchers forum.), but it is very true. You can’t expect food to make you feel better. It doesn’t work.

That leads me to the next thing- Feel your feelings, don’t feed them.” It’s ok to feel sad, disappointed, worried… But if you try to suppress them, well, we all know the effects of stress on our body! Eating to avoid dealing with an issue is not the way to go. When I feel some sort of negative emotion, I feel drained, empty inside. I eat to feel full- even if I am already physically full. There are healthier ways to be fulfilled and satisfied- working out, taking a walk, stretching, playing with your pets, volunteering, singing, reading a good book…

That leads me to the next thing- “It’s food, not love.” Yesterday, I wanted to eat because I was disappointed, worried, confused and sad. What I really needed was to David say “No matter what happens, I’ll be here and I’ll still love you.” I know that’s true, and he demonstrates it in lots of different ways (for instance, he makes me a healthy breakfast every morning, and he makes the bed when he gets up in the afternoon), but yesterday I need to see his lips move and hear it with my ears. If you need something, don’t be afraid to ask for it. I am shameless when it comes to fishing for compliments from my husband. But you know what- I always feel confident/beautiful when he responds. If you need a hug- give one. Identify the need and fill it- don’t fill your stomach!

Eleanor Roosevelt said, “You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, “I have lived through this horror. I can take the next thing that comes along.” . . . You must do the thing you think you cannot do.” I put a nice little crack in my chain of bondage to food last night. Today I am a little bit stronger, a little bit more courageous and a lot more confident. I lived through a rough patch and I can take the next bad thing that comes. You can do it too. You can live through the negatives in life. You can break the hold that food has on you.

Eleanor Roosevelt was a wise woman. She also said “People grow through experience if they meet life honestly and courageously. This is how character is built” I think she means that if we face challenges head on, without backing down then we grow a little stronger each time.

Let me close with a couple more encouraging quotes.

“Sometimes you have to fight the battle more than once to win.”

“You don’t drown by falling in the water. You drown by staying there.”

“Success is the sum of small efforts, repeated day in and day out.” (Robert Collier)

(I originally  wrote this in 2008 shortly after finding out I had a tumor and the possibility that I might not able to carry our genetic children. Obviously, we have THREE beautiful daughters that are very much ours. God can work miracles in anything.)

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