Clean Eating Broccoli Salad

Enjoy this easy recipe to add some raw greens to your plate! 

Clean Eating Broccoli Salad...
You'll love it!

Raw & Organic Goods
1 Big Bunch of Broccoli
1/2 Cup Raisins
1/2 Cup Raw Sunflower Seeds
1/2 Cup Chopped Celery
1/2 Cup Chopped Red Onion

Dressing --
Homemade Vegan Mayo
1/2 Cup Safflower Oil
1/4 Cup Unsweetened Soy or Rice Milk
1/2 Tsp Sea Salt
1 Tsp Raw Apple Cider Vinegar
Pinch of Ground Mustard

Whisk dressing ingredients together. (If you don't feel like making your own dressing just pick up a jar of vegan mayo or just a high quality, clean oil-based mayo)

Pour dressing over raw goods. 

Stir all together....dressing will soak into the broccoli concoction so it's barely visible.  

Simple and extremely tasty!

Only ingredient that I am missing is the red onion...
After all, everything is prettier with a splash of purple!
Next time... :)

Keep it Clean & Enjoy the Ride,
Mrs. Skinny Fat
 

Thanksgiving: Clean Eating Gluten-Free Pumpkin Pie

Hi Friends!  I hope everyone had an awesome Thanksgiving!  Mine was fantastic. I was essentially - and somewhat unexpectedly - off the "grid" for several days as my parents do not have Internet, nor does my air-card work at their place...mixed blessing I suppose.  It's always nice to disconnect from it all every now and then!  Coming back into the workweek full force Sunday (started a day early for me), I'll admit I felt a little off-balanced.  Even though I fought it and did my best to prevent it, I did seem to fall off my routine a bit. While the foods I chose were "clean", I didn't exactly follow all of the rules...I definitely over indulged here and there and I missed a couple of workouts. Yikes, I know!  I've come to find that I really do a whole lot better - and am a whole lot happier - when in the grove of my eating and workout plans.  I'm back in action today though - and...drum roll please...it's day 29!  Detox is over :)  I go in for a BIA on Thursday.  Stay tuned!

So back to what this post is actually about...As I previously mentioned, my mom challenged me to bring an "acceptable" treat to Thanksgiving so I, too, could partake in dessert.  I decided to craft a clean eating, gluten-free pumpkin pie.  While I didn't allow myself time for a test run, thankfully in the true spirit of Thanksgiving, it turned out beautifully.  Actually, it was a bit TOO good...I'll admit this pie was at the center of my over indulgences.  So dang good that I enjoyed the treat on Thursday, Friday, and Saturday.  That's the downside effect of "not feeling too guilty about it" - you tend to allow yourself to overlook that a treat is still a treat! :)  Guilty as charged.

Scrumptious!!  Clean Eating, Gluten-Free Pumpkin Pie shown
with a "Healthy Top" whipping cream.

Crust Ingredients
1 1/2 finely crushed organic almonds
3 Tbsp melted coconut oil
3 Tbsp Maple Flavored Agave

Filling Ingredients
1 15 Oz Can of Organic Pumpkin Puree
2/3 Cup Agave
2 Free Range Eggs, Beaten
1 Tbsp Canola Oil
1 Tsp Cinnamon
1/2 Tsp Clove
1/2 Tsp Ginger
1/2 Tsp Nutmeg
1/2 Tsp Sea Salt

Preheat oven to 375 degrees

Finely Chopped Almonds with Agave and Melted Coconut Oil

Press the crust mixture evenly using your fingertips in a 11'' pie dish.
Bake the crust for 8 minutes. Remove crust and set aside in the refrigerator.

Filling: Organic Pumpkin Puree, Agave, Eggs, and Organic Seasonings

Mix well together...like shown above :)

Pour the filling into the pie crust.
Back the pie at 375 degrees for approximately 35 minutes. 

You'll know when the pie is done when you can insert a
knife down the middle and it comes out moist yet clean. 

When done, let it cool and enjoy or place in the
refrigerator until chilled (that's the way I like it!)

As I mentioned earlier, I served it with dollop of whipping cream,
Healthy Top,made from Organic Coconut Oil, Almonds, Cashews,
Sweet Almond Oil and natural cane sugar. SO GOOD!

Of course, Thanksgiving wasn't ALL about the pie.  Here's some other "food" highlights:

My mom - everyone loves her cooking - with our
wonderful organic "raised with love" turkey that my Mr. drove to the
east side of the state to pick-up. Gotta love him! 

Tons of Roasted Vegetables! 
Sweet Potatoes, Mushrooms, Brussels Sprouts,
Broccoli, Cauliflower, and Carrots topped
with Roasted Raw Almonds!  YUM!!!!

My plate:  Turkey, mashed potatoes (nothing added just potatoes...mashed)
topped with buckwheat gravy, and roasted vegetables.  There was of course lots of other options...I had to be particularly careful due to the detox :)
Followed by a slice of pumpkin pie = complete satisfaction!

Keep it Clean!
Mrs. Skinny Fat

Day 22: My Insides are Looking Good!

Day 22.  I can't believe that I am already in the home stretch - week three - of the detox.  While I endured some difficult periods...giving up caffeine, living a week on essentially veggies and fruit, absolutely zero wine, life without gluten and eggs...it's already almost all behind me. Wild. Truly. Only six more days to go. With the holiday in the mix, and a extended weekend, I have no doubts it's going to fly right on by. 

Yesterday, I went in for another Bio Impedance Analysis (BIA).  I love the immediate satisfaction of knowing what's going on inside my body versus relying on subjective feelings (I feel thin, I feel fat, I feel bloated, yada yada). I have two results shown below - one that was taken a month ago today, and the other that was taken yesterday, after 21 days of detoxing.  On 10/22, I weighed 120 and on 11/21, I weighed 124.  As soon as I stepped on on the scale and heard him say, "Hmm one twenty four", I felt my shoulders shrug with shame.  Four pounds I thought...how is this possible? 

Well, the results proved to be a great reminder of why body compensation is the only thing that matters; not so much the reading on the scale. Yes, I gained four pounds, but it was NOT FAT...instead a beautiful mixture of muscle and healthy water.  Yay!  Trust me, I did a mini-celebration dance on the spot! :)

So to get technical, I'm up 2.7 pounds of muscle (even though detoxing - I'm still training just as hard), I have lost 3 pounds of fat, and I have 2 full extra liters of water in my body - stored right where it needs to be.   The water in our body should be stored inside the cells...so our cells are like grapes...nice and plump...whereas an unhealthy cell would resemble a raisin - all dehydrated (not at all what you want, drink up!).   The BIA results also revealed that I'm becoming more hydrated (I drink a gallon plus water a day).  All of this is such great news; I am so excited that I am slowly making the climb to where I need to be.

So even though the number on the scale is higher, that's irrelevant.  All that matters is the overall body compensation...and right now I'm giving it all I've got to get it where I want it to be.  It's a journey...all the more reason to appreciate the ride! 

As my mantra reads, "It's MY time to rid the fat and find the fit...for good!" 

BIA results taken one month ago today

Most recent BIA results taken 21 days into the detox.

Keep it Clean!
Mrs. Skinny Fat

My Favorite Thing Friday: Raw Cashews

Move over, raw almond! The mighty raw cashew is my new bff.

A critical part of clean eating is ensuring that you consume two to three healthy fats every day.  That's easy, right? Without a doubt, when it comes to healthy fats, cashews stands in the front of the pack. A true gift from nature. While I love the succulent taste of raw cashews, I even more so love the magnitude of health benefits they bring and their overall versatility in the kitchen!  

Did you know that a couple of handfuls of raw cashews a day will
treat the body for depression, naturally, the same as a prescription
dose of Prozac?  That's just one of the amazing tips I learned while
watching Food Matters.

Health Benefits

The word on the street is that cashew nuts have a relatively high fat content.  While true, it's a healthy fat...meaning good for you!  It's time to stop avoiding raw cashews and, instead, start incorporating them in your daily diet.  From protecting your heart to helping you lose weight, raw cashews provide some amazing health benefits.  Only a single ounce of raw, unsalted cashews showcases an impressive array of raw minerals, ready to nourish the cells of your body, including potassium, phosphorus, calcium, magnesium, iron, sodium, manganese, zinc, copper and selenium. Cashews are also rich in folate and vitamin K. 

Consuming heart healthy monounsaturated fats can reduce "bad" LDL cholesterol and decrease heart damaging inflammation. The type of monounsaturated fat in cashews -- oleic acid -- is the same heart-healthy fat found in olive oil. Cashew nuts have a fatty acid profile that contributes to good health through phytosterols, tocopherols, and sqaulene, all of which lower the risk of heart disease, combined with the nut’s zero percent cholesterol content.  Yep, you read that right - zero as in 0% cholesterol - making cashew nuts a healthy fat food for everyone - including heart patients. 

Great snack idea: A cup of fruit paired with a
handful of raw cashews.

Even with the relatively high fat content, cashew nuts are considered to be a “low-fat” nut. In fact, cashew nuts contain less fat per serving than many other popular nuts, including almonds, walnuts, peanuts and pecans.

The cashew nut’s high magnesium content also takes the credit for its healthy heart qualities. In their raw form, cashews contain 21 percent of the daily recommended value of the heart healthy mineral, which also protects against high blood pressure, muscle spasms, migraine headaches, tension, soreness and fatigue.  Magnesium also works with calcium to support healthy muscles and bones in the human body.

Cashews also have a high copper content. Copper is vital in energy production and antioxidant defense, producing greater flexibility in blood vessels, bones and joints. With cashew nut consumption, you can help your body utilize iron, eliminate free radicals, develop bone and connective tissue, and produce the skin and hair pigment melanin.

To me, the combination of a raw cashew and a
fresh strawberry is 10x more tastier than "strawberry shortcake"  - swear!
It is no wonder that the cashews nut is shaped like smile. :)

The fat content of raw cashews - and other nuts in general - help to satisfy your hunger and fills you up while helping to keep the weight off.  Like with anything - good or bad - moderation is the key to healthy, balanced eating! 

Suggested Uses
Eat by the handful
Blend in smoothies
Great additions to salads and stir fry dishes
Yummy in your morning oats
Use as a creamy base for raw deserts
Makes a tasty nut butter -
the list goes on and on :)

Storage tips
Cashews spoil quickly at room temperature and should be refrigerated. If refrigerated in a tightly sealed container, they will keep for six months or up to a year if frozen.

Keep it Clean & Enjoy Some Raw Cashews Today!
Mrs. Skinny Fat 

Snack Time: Rice Cake, Almond Butter, Banana & Almond Milk

Clean eating:  Breakfast, snack, lunch, snack, dinner, and a before bedtime snack - if you absolutely need it.  That's right..when you eat clean, you eat five to six meals a day, every day.

Lately, a common reader question has related to the "snack" portion of the clean eating lifestyle, "What the heck do I eat for my snacks?"  Great question.  While the "snack" options are truly endless, I'm going to try and do a better job at sharing just what I eat on any given day - whether it be breakfast, snack, lunch, or dinner.  

My 3pm snack today was so simple, but decidedly worth sharing. Mind you, my diet is still limited as I am on day 17/28 of the detox, but I'm finally at the stage where it feels sort of like I am back to living the clean eating lifestyle - just minus many of favorites still...

Snack
1 Wild Rice Organic Rice Cake
A Spoonful of All Natural Roasted Almond Butter
1/3 of a Banana
4 Ounces of All Natural Unsweetened Almond Milk - or milk of your choice

You can't go wrong with these foods as long as (like with everything else) you read the labels.  Rice Cakes are made of brown rice (mine had brown and wild), and in this case some sea salt - there shouldn't be anything else to it.  Almond butter and almond milk is made from ... you guessed it ... almonds!  Just be mindful, big name companies like to market their versions of these products as "healthy" and while some of them are definitely better alternatives than the "real" junk food, they aren't necessarily clean.  Bottomline: When you have a choice, choose what's clean (typically meaning limited ingredients). Your body will reward you for it! 

Keep it Clean & Enjoy the Ride,

Mrs. Skinny Fat

From the Field to the Table

I'd be remiss to not recognize opening day of deer hunting season.  Growing up with house full of hunters (three brothers, dad, and a mom who tags along), you could easily say that I was somewhat of an outcast. November 15th, opening rifle day, was just as big of a "to-do" as Christmas morning; no joke!  I must have been born an anti-hunter...as my environment of living with the hunting obsessed did not change my beliefs/feelings. Hunting appalled me and I wasn't afraid to let everyone know.   

I have come to realize that I never respected or understood hunting because my compassion for animals is so big that it clouded my ability to see the "whole" picture.  Now being a much wiser version of myself (or so I would like to think), I've come to have sincere gratitude for clean, organic foods.  It upsets me greatly how difficult it is for people to find high quality "raised with love" meats.  Wild game proves to be an excellent alternative in my household. Typically across the board - wild game has less saturated fat (bad fat), more unsaturated fat (good fat), and increased antioxidants. Not to mention, wild game is not subjected to live and die inhumanely (unless Mother Nature has other plans), therefore it's also not loaded with added hormones, antibiotics, etc.

Naturally, my husband is also a hunter.  I always knew my guy would have those country roots, yet could hold his own on any cityscape.  While I would personally never venture in the woods,  let's face it - I can't consciously kill insects (I'm the girl who captures and releases spiders when found in the house - even if it scares the crap out of me!), I have come to respect the nature of the game.  After all, it fills our freezer with quality meats - in this case venison - from an animal living in its most organic state that was killed as cleanly and humanely as possible.

My husband - who is a huge animal lover, too - helped bring me to terms with my stance on hunting by sharing his beliefs of what it means to him to hunt. In a sense, he believes that it's a hunter's duty to help bring animal populations to proper balance (in this case, deer), to kill as cleanly and humanely as possible, and to eat what you kill (don't go kill for the sake of killing, kill for food).  In other words, good hunters have souls.  I've done the research and know without a doubt how ugly it could get for deer once the state of overpopulation is reached; Mother Nature isn't always kind.  Him and I both agree that it takes a special person to be a hunter...humanity behind the inhumanity so to speak. Unfortunately, like many farmers - not all hunters are good...and that fact of course saddens me.

Mr. all geared up for the big day.

Venison is good for you
I can't even begin to recall the last time that I ate beef - it's been years.  I think of all the things I have given up - beef was among the easiest.  Venison is the only red meat that I consume and we eat it at least on a bi-weekly basis. I love it because it's an excellent source of protein, and unlike most meats (as I have already mentioned), it's low in saturated fat.  Four ounces of venison supplies 68.5% of the daily value for protein for 179 calories and 1.4 grams of saturated fat.  It's also a good source of iron, providing 28.2% of the daily value for iron in a four-ounce serving.  That's not all. Venison is also a very good source of vitamin B12, providing 60.0% of the daily value for this important vitamin, as well as good good amounts of several other of the B vitamins, including riboflavin (40.0% of riboflavin's daily value), niacin (38.0% of niacin's daily value) and vitamin B6 (21.5% of the daily value for B6).  It's good stuff friends...clean, lean, and oh so nutritious!

While I may never be the Mrs. who cheers at the demise of a trophy buck's life, I instead come to the table and share my sincere gratitude for the field and to the hunter - with an undeniable respect for life, nature.  

Keep it Clean & Enjoy the Ride,
A Deer Hunter's Widow - MSF

Phase 3: Days 14 - 28

Yay! I'm in the home stretch - the third and final stage of the detox. During this phase, I can begin to add in a wider range of foods. Yesterday and today (day 14 & 15), I am allowed to add back Bread/Cereal (products made from rice, oat, buckwheat, millet, potato flour, tapioca, arrowroot, amaranth, quinoa, and teff), Starch (rice, oats, millet, quinoa, amaranth, teff, tapioca, and buckwheat), and Milk Substitutes (rice milk, almond milk, coconut milk, and other nut milks). I have to continue with the powder supplement three times daily as well as the encapsulated supplement three times daily. I will slowly begin to add all the detox approved foods back into my diet throughout these upcoming days.   

As my video blog post yesterday shared, I had another bio analysis (BIA) done yesterday.  My bio chemistry is definitely changing...Here's the results:

These are the results that were taken on Day 1 of the Detox.

New Results Taken on Day 14

So, I'm two weeks into it and all and all my cells are healthier, I have lost about a pound of fat - without losing any muscle, my metabolism is holding steady, and I have lost 1/3 of a liter of bad water (toxins) - while maintaining hydration. At first, I was thinking that the numbers would look drastically different.  Interesting though, for many people the numbers flip upside down and get worse before they get better.  Knowing that, I'm extremely happy with the results. 

The most important thing to remember is that I have to think of myself as a project. The goal is to build a really strong foundation - in other words,  get my insides cleaned out and my internal biochemistry working the right way.  Once that's running on all cylinders, then the results from the training program will start working with me vs. against me.   While my numbers may be a slow gradual process, there's no way that the results aren't going to turn out right.   Bottom line:  My body is just storing (a lot) fat in the wrong spots; so once the biochemistry is tweaked, I will start seeing the results much more rapidly of clean eating and training hard.

While all of this is really good stuff, I have to say...I miss "clean" cooking/baking, terribly!  I'm ready to have the magnitude of wholesome, nutritious food at my finger tips...and most of all I am ready to eat protein at every meal again. I have so many new recipes that I am anxious to try!  13 days to go!  

I did make use of my leftover veggies yesterday by tossing them in some organic canola oil (just a little) adding some garlic, and ground pepper, and putting them in the oven on 400 for 15 minutes or so... SO GOOD.   I forget how much I love roasted veggies.  I combined them with a side of rice pasta and an excellent tomato cooking sauce (just tomatoes, fresh basil, garlic, and sea salt).  I also added a side of spinach and kale as well.  Made for the perfect day 14 celebration meal! :)

Keep it Clean & Enjoy the Ride!

Mrs. Skinny Fat

Unexpected Detour

Alright friends.  Be forgiving.  On camera without makeup or hair done, and at a somewhat awkward angle.  Talk about a true crazy, hectic morning! :)  Video is just of me telling you about the unexpected detour in my day. More to come on the detox later tonight!  Also, I believe I misspoke in the video by stating that I was on day 15 of the detox...technically it's day 14.  I like to get a little ahead of myself at times!

            

Keep it Clean & Enjoy the Ride,
Mrs. Skinny Fat

My Favorite Thing Friday: Life Planner

I've always been obsessed with planners. At times, I feel like I am one of the remaining few.  As technology has evolved, most people I know manage their schedules electronically.  Even though I love technology...and am quite convinced that I can't live without my iPhone, I still can't get myself to convert to managing a electronic calendar. I just have too much going on all the time inside my head; writing things down is such a release to me! It's just how my mind functions - if I write it down, it categorizes better - making it easier for me to be able to retrieve it when needed.  I also love having a written documentation of my where-abouts, goals, tasks, accomplishments, etc.  It's exciting and rewarding to see my life on paper, so to speak.  

Thanks to a friend, I now own the coolest planner out there.  A few weeks ago I purchased Erin Condren's life planner.  It was instant love!  These planners are functional, stylish, and personalized.  The designs are modern, sophisticated, yet fun!   A huge part of my eating and fitness success involves sketching out a plan and sticking to it.  I keep track of my meals, workouts, and mood.  I also, of course, need a place to keep track of my work life, personal life, and dream big life.  That's why I love this planner; it truly allows you to capture it all!  

Check out this fun video that gives you an inside look into just how cool these planners are...if you are a planner type of person, well, you can just "plan" on getting hooked! :)

Here's some pics of My Favorite Thing Friday: Life Planner.  Love it!

The design I chose was, "Inspire" as I LOVE to
be surrounded with positive words. 

 This set-up is awesome as each day is broken into three simple headings -
morning, day, and night (vs. confining you to a specific time).
It also has a space for your goals and week's to-dos.

At a month glance, I use this space to sketch
out my workouts and blog topics.

Isn't this the truth!  The planner is filled with good quotes!

Keep it Clean & Enjoy the Benefits of Planning Ahead!

Mrs. Skinny Fat

It's All About How You Wake Up

I am SO blessed. I have so many people cheering for me on my journey to greatness...it's really quite amazing.  My husband, my family, my core group of girls, my personal trainer, my chiropractor, my life coach, my readers...and that's just the start!  I truly believe that critical to your success is being surrounded by a group of people who believe in you and all of your aspirations - in other words, rid the haters (non-believers) from your life!

My personal trainer and I...going through the motions of bicep curls. 
I love this picture...screams "Guided Progress" - Oh, how far I've come...

As I have expressed in several blog posts back, I am really working on being a daily 5amer.  I have so many goals, so many dreams, and I know that part of my success lies in rising early and tackling the day.  My shoddy schedule of LATE nights just isn't going to cut it...I'm sure many of you can relate to this example: 
 
Picture yourself back in college...(or perhaps in your job facing a similar deadline pressure) with a major 10-page paper due in the morning. Because you've procrastinated, you're now forced to pull an all-nighter (which, at this point you are accustomed to doing as this is not your first rodeo) So, you begin to crank out words around 9pm...at around 2am, you are really on a roll.  Words are coming to you like magic, your starting to persperate because your creative juices have you feeling like you are quite literally on fire. You hit an inevitable wall around 4am just as you are attempting to proof your work; but at this hour there is really no point because all of your thoughts now are just starting to run together. At around 6am, you put the final touches on the paper, save, and hit print.  Project complete with just enough time left to jump in the shower and get to class.  You stroll into class the next morning, feeling a sense of accomplishment and thinking to yourself that it's the most brilliant thing you've ever written.  You hand over the paper with pride and anxiously wait for the "A" grade back. Days later you discover - in much astonishment - that you have completely bombed the paper.  At first you think, "How could this be? It was my best writing yet!"  As you begin to re-read your work, you feel yourself sinking in your seat..."Oh no, are these really my words? What in the word was I thinking?"  Typos, grammar issues, mistakes galore....yep all in a night's work.

That same scenario is true for me today. In the late hours of the night - no matter how much clarity I think I have - too much of the time my evening accomplishments are re-dos because even though I am awake...I am still, as the saying goes, "asleep at the wheel".  I have always claimed to be a "night person" but I know now that I have simply learned to be a "night person". Staying up through the night and sleeping away the morning are far from natural.  Last I checked, I am not a cat, an owl, or an opossum.  Right?
 

One of my favorite quotes is, "Early to bed and early to rise makes a man healthy, wealthy, and wise."  - Well said, Benjamin Franklin.

So, again, I must embrace this 5am thing.  To do all that I need to do in a day...there isn't really another option. It's a waste of energy/time, to spend re-doing anything that should already be done. 

The video below really put things in perspective for me. Take a look...

How Bad Do You Want It from Greyskale Multimedia LLC on Vimeo.

Among other things, my life coach is really helping me on my journey to embrace the day early.  My issue is that the more stress I have in my life - and right now it's on the heavy swing - the more I want to hide under the covers than face the day ready to overcome.  I am equipped with a auto sleep button.  Anytime I want to sleep, I can.  Like right now, I am wide awake (even without the caffeine in my life) - yet if I chose to, I could crawl under my desk and be sound asleep in less than 5 minutes.  It's a gift and curse. 

I desire to rise with ease early in the morning (5am) - even with lofty deadlines at-hand - and head to bed around 10/11pm each night vs. living with the zero sleep schedule that I have right now.  I go to bed each night at a different hour (deadline contingent) - sometimes not at all - and wake up at a different hour - sometimes not at all.  See what I mean?  Let's face it, getting up early gives you a head start and a decided edge. 

Words from the Life Coach
So, this week I've had my share of practicing the early rise.  I have to say...as expected I'm loving it and feeling oh, so accomplished!  Monday started off a little bleak...I didn't get out of bed until 6:45am. Later that morning, I received a voicenote (transcribed below) from my Life Coach that's really helped me get things turned around.  It's proven to be just the set of words I needed to have the right state of mind to pull myself out of bed in the early a.m.  I'm sharing in hopes that it will help you, too!  No matter what time you need to wake up...it's a great message to all!

It’s all about how you wake up!
Just wondering how you rolled out of bed this morning? Did you think consciously of your day to come?  Did you direct your mind to visualize about the opportunities that exist rather than things that may overwhelm? In other words, did you visualize a positive day? See yourself really taking control of it? Overcoming challenges that you have otherwise stayed away from?  It’s all about how you wake up!

First, set your alarm clock to a song that makes you smile. Something that slowly gains momentum so that it wakes you up but in a calming, gentle manner vs. the standard ultra annoying and sometimes startling approach. 

As you first awaken, don't jump right out of bed.  Lay still for a just a couple of minutes.  Allow your subconscious to nudge you how you proceed in those first few moments upon rising.  Under the direction of your subconscious, slowly allow your mind to find your breathe and take just a few moments to stretch your limbs. 

Then as you rise out of bed, make sure that you greet your morning in a very directive manner.  This takes visualization...gain a true sense your breathing, of your skin, your muscles and your organs...appreciate the gift of life. Begin thinking about your day, and determine how you are going to be successful in those first few hours of your morning. Visualize the opportunities that exist...see yourself achieving and overcoming.  

As you take the first step forward to embarking on a new day, realize that you already have much to celebrate. You're awake and giving yourself the gift of the first morning hours. It's time to greet your day, and remember it's in the morning that you are presented with all manner of possibilities.  You, my friend, are choosing to not miss a minute of it.  


--
Keep it Clean & Enjoy the Early Rise!  
Mrs. Skinny Fat

Phase 2: Days 7 - 13

I have now made it through the most difficult period of withdrawal.  Congratulations to me! I'm actually starting to think I could survive without caffeine in my daily life - "think" being the key word!  The odd thing was that my week long muscle aches were completely gone today...really? So fascinating! 

So while I enjoyed a mini-celebration for making it to day 7, now starts the more vigorous part of the program in terms of detoxification.  Food intake for these next seven days is very simple:  fruits, vegetables, fats (which only includes cold-expeller pressed olive, flaxseed, canola, safflower, sunflower, sesame, walnut, pumpkin, or almond oils), beverages (filtered or distilled water, or herbal tea), All Natural Spices, and Brown Rice (one portion, once daily).  I have also had to increase my powered supplement (it still makes me choke here and there) from twice daily to three times daily, and same goes for my encapsulated supplement. 

Inside the "patient guide" reading material, it's recommended that the fruits and vegetables consumed during this time be organically grown if possible.  If not, it's recommended to wash them thoroughly to remove and potential residue.  If I had to guess, I would say that 65% of my food intake is organic - it's particularly hard this time of year to get my hands on organic fruits and veggies so doing the best that I can. Oh how I wish we had a Whole Foods in the area. 

Also,  it's noted that while this is not a calorie-restricted program, that you may actually find that you are eating fewer calories...hmm - duh - it's basically fruits and vegetables!. The material goes on to say, "Many people notice that they are hungry initially, but that tends to dissipate.  Most people continue with normal activities: job, school, home, and play. Recognize, however, if you are getting light-headed or excessively fatigued you may be experiencing low blood sugar.  Keeping an apple or pear handy will usually solve this problem." Sounds like a freakin' blast! :) No, in all honestly - I know the pay-off of enduring these 28 days will be well worth it.  Once complete - and the toxins are removed, my body will actually reap so much more of the clean eating benefits. 

Well, I have officially survived day seven - even with my mom's birthday dinner (tonight) in the mix. I made my own salad dressing at home and brought it with me (olive oil, raw apple cider vinegar and dry mustard) and ordered a salad with all veggies - nothing else. Mr. asked if it was legal to bring in my own salad dressing... haha - Legal? Well, I didn't get arrested for it!  It was weird because while it wasn't easy - it also wasn't that hard. My mouth wasn't salivating over their meals by any means...so I think I'm going to manage this week filled with travel, a business luncheon, and one more restaurant dining just fine.  Onward & Upward.

From L to R: One of my three brothers (other two are out of state), Mr. & I,
and my dad & mom celebrating my mom's birthday.
Thank goodness they all tolerate my quest to reach my ultimate state of health! 

I can't wait to hear what my body has to say about all of this: I get my next Bio Analysis done on Thursday.  Stay tuned!


Keep it Clean!
Mrs. Skinny Fat

A Bit of Ramblings & My Favorite Thing Friday: Pineapple Wedger

Before I dive into my Favorite Thing Friday, let me first go completely off topic and give a quick update on the detox.  Today - day 4 - the eating was much easier.  I managed to choke down the powdered supplement shakes with a new found grace.  I think...hope..that I am finally acquiring the bitter taste.  Apparently, my body is still going through withdrawals as the odd feeling muscle aches are still in full force.  I avoided taking any relief and instead just downed the water even more so than normal...It helped, some.  I knew I had to get in four miles today and was absolutely dreading it because of how tender everything was feeling internally.  However, as typical, I ventured out and had an amazing run.  It's funny how working out and eating right are the two things that I never go to bed regretting. 

Tonight's run was unusually grand thanks to some great advice from my Life Coach. We were chatting earlier today about running and she said something that really resonated with me.  She said (in so many words), "You know Tonya (me...Mrs. Skinny Fat), when it comes to running - there's no such thing as a free ride. Just like when you are strength training and visualizing each isolated muscle getting tighter, you need to give the same energy to visualizing each muscle group working for you while you run. Running is so much more than movement...you need to be strategic in your efforts - you need to see it - for ultimate results"  Her words were just what I needed to have an awesome run.  Rather than just letting my mind go adrift, I stayed focused on the movement.  Talk about empowerment! I'm learning that the best kind of strength is the one that comes from within...that's why I love my Life Coach - she always give me that extra swift kick to bring out the best in ME.

Okay, back to the topic at-hand.  My Favorite Thing Friday is a Pineapple Wedger.  I know, something so simple right?  I bought it a a Pampered Chef party...at the time I was skeptical of it really working, but I have to say it hasn't let me down yet.  I wasn't always a fan of pineapple...in fact, my love for the amazing fruit has come about within the last year.  One day a friend of mine broke out fresh pineapple and raspberries for breakfast...and I was in awe of how refreshing it tasted.  Yes, awe.  Evidently my taste buds has morphed some and pineapple all of sudden tasted like the most amazing delicacy.  So as you can imagine, the discovery of a pineapple wedger was right up my alley!  I use it practically every week as pineapple is now- for oh so many reasons - one of my absolute favorite fruits!

You gotta put a little muscle into it...

Comes out pretty much perfect each time. 
I just toss the wedger in the dishwasher when done.

Here's a quick video to show how to use it. Next time, I'll make my own :)

Keep it Clean & Enjoy the Ride,
Mrs. Skinny Fat

Clean Crispy Rice Treats

Could it be a clean crispy rice treat recipe?  Yes, it indeed is.  Is it the same taste as the oh so sugary, gooey, birthday party staple?  No friends...not by any stretch.  But, it is CLEAN,  just as sticky and oh so tasty!  :)

1 Tsp. Cold-Pressed Sesame Oil

1/2 Cup Brown Rice Syrup
2 Tbsp. Almond Butter (or Sesame Tahini)
2 Tsp. Pure Vanilla Extract
6 Cups of a Combination of Puffed Rice, Puffed Millet, or Crispy Brown Rice
1/2 Cup Raw Sunflower or Pumpkin Seeds

1/2 Cup Currants, Chopped Dried Apples, or Dates

In a large pot, heat oil, rice syrup, and almond butter; stir until bubbly. Remove from heat and stir in vanilla. Add remaining ingredients, mixing well with a wooden spoon. Spoon mixture in a 13 x 9-inch pan and press flat. Allow to sit at a room temperature until set. Then, cut into squares and store in an airtight container at room temperature. Makes 2 dozen squares.

Mr. came home and said, "Oh, did you make homemade bird-feed?"
Hmmm, not sure how to react to that...I guess I do have a soft spot
for those stranglers who missed the memo to head south. :)

I have never purchased nor cooked with brown rice syrup...
I have to say, I think I am a fan!

You can leave the guilt behind as you bite into this!  Yum!

Keep it Clean & Enjoy the Ride,
Mrs. Skinny Fat

Detox Details: The Eating Plan

As I write this, I am wrapping up day three of the detox program. I have definitely went through some "withdrawal symptoms" already.  Yesterday, I endured a subtle headache and today it was muscle aches. I have never experienced (or at least none that I can recall) muscle aches to the extreme that I was feeling all day.  It was such an odd feeling.  Typically, I love the feeling of sore muscles from working out...but this...this was something entirely different.  It was very uncomfortable achy muscles from head to toe.  After complaining a ton - mostly inside my head, I finally took a couple ibuprofen (which I really try not to do) and took a little 20 minute nap.  I popped up out of bed and literally shouted, "I feel like me AGAIN!" - Within in minutes, I bundled up in my outdoor gear, went outside and owned my workout.  It's so great to feel GOOD!  It wasn't until just a bit ago that I realized that the muscle aches are a symptom of the detox.  While re-reading the materials, I discovered that it was a main symptom of withdrawal (in my case, caffeine)....Ah ha, this thing is working already I thought.

The overall program is broken down into three phases, and as you can guess I am in phase one Days 1 - 6.  Throughout these six days, I have been taking a dosage of a powered supplement as well as an encapsulated supplement.  The program also requires the elimination of the following:

Please note, most of these are already eliminated from my diet due to my clean eating lifestyle...

• Refined and added simple sugars - Refined sugars refer to anything with added sucrose, fructose, high fructose corn syrup, dextrose, molasses, honey, maple syrup, or alcohol.  This includes beer, wine, and liquor. 
• Artificial colorings, flavorings, and sweeteners - This includes many packaged and processed foods.
• Caffeinated beverages - This includes caffeinated and decaffeinated coffee, caffeinated soda pop, and caffeinated and decaffeinated black and green teas.  Herbal teas with no caffeine are acceptable and encouraged.
• Gluten-containing grains (wheat, rye, barley, spelt, karmut)  Only quinoa, oats, rice, millet, buckwheat, teff, and amaranth are acceptable grains to consume.
• Meat & seafood - Meat and seafood to eliminate are shellfish, beef, pork, cold cuts, frankfurters, sausage, etc.  Acceptable choices include: fish, chicken (organic), turkey, lamp, and wile game such as deer.
• Eggs and dairy products - This includes egg, milk, yogurt, cheese, ice cream, sour cream, butter, etc. 

So all in all it's not that I have to endure drastic eating changes, but the ones I did have to make feel "drastic" - such as elimination of my green tea, wheat, eggs, spelt, shellfish, and honey, red wine - just to name a few, ha! 

Keep it Clean & Enjoy the Ride,

Mrs. Skinny Fat

PS.  Tomorrow I am checking out a gym...ummm yeah - "I hate gyms" is the slogan I been wearing on my panties for years now. I'm just checking it out... keeping the options open!  Mr. has a membership there...so could be fun couple thing as the winter makes its way in!?!