Master Cleanse Your Body with Beachbody’s New 21 Day Ultimate Reset Detox Cleanse
I love Beachbody products because they support my personal mission of helping other people get fit and healthy. First, I fell in love with the Beachbody workouts. Later, I fell in love with chocolate Shakeology, a superfood powerhouse that fuels my mornings. Beachbody just boldly stepped forward again in their efforts to help people get healthy by introducing a 21 day detox diet called Ultimate Reset.
Ultimate Reset is a three week program that gradually helps you do a master cleanse to alleviate cravings, eliminate toxins from your body, and nourish your body healthy foods. Ultimate Reset is designed to help move your diet from processed foods to whole natural foods.
Throughout our lifetime, we take in toxins from our environment. They’re in the air we breath and the food and water we consume. Ultimate Reset helps cleanse your body of a lifetime of toxic build up in a 21 day period.
Why is this important? Because when your body cannot readily eliminate toxins, they’re stored in fat. It’s your body’s way of trying to protect you since these toxins clog your cells and slow down your body’s functions . Indeed, the presence of toxins contributes to poor health and disease and may even interfere with your efforts to maintain a healthy weight.
Ultimate Reset isn’t just another detox diet. This is a program that will help you learn how to shop for and prepare healthy foods. It will help you rely less on processed and packaged foods that contribute to poor health. You will learn how to restore your body while eating real foods.
Ultimate Reset is not a colon cleanse. It’s not a starvation, juicing, or fasting cleanse. It provides six supplements to help you detox, eliminate, and reset your body and metabolism to ulimate levels:
Alkalinize – To help balance the alkalinity in your body.
Oxygenize – To help optimize oxygen in the body.
Mineralize – To add natural minerals to your body.
Detox – To remove toxins and waste from your body.
Revitalize – To help reset flora in the digestive tract.
Optimize – To promote a healthy metabolism and bodily functions.
Ultimate Reset is backed by Beachbody’s 30 day money back guarantee. If you’ve ever wanted a master cleanse, a way to reset your body to its optimum levels, this 21 day program might just be what you’re looking for. While this program isn’t designed for weight loss, you just might be pleasantly surprised at shedding a few pounds as your body comes into a nutritional balance. Order Ultimate Reset here and get started on your new journey to ultimate health.
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Health Coaching Is More Than Just Nutrition
I’m studying to be a board certified Holistic Health Coach at the Institute of Integrated Nutrition. Health Coaching is not new, but it is certainly a growing profession. Health Coaching addresses more than just nutrition. It’s true what they say…that you are what you eat, but there are other things in life that feed us, too. The purpose of this post is to introduce you to how a Health Coach can help provide the support and guidance you need to reach your health and fitness goals.
In addition to basic nutrition (macro and micronutrients), the digestive system, and metabolism, we’re covering over 100 dietary theories and ways of eating. No one diet works for everyone because everyone is different. We’re learning about how different foods affect our bodies as well as the harmful affects of pesticides, genetic modification, additives, and man-made ingredients such as high fructose corn syrup and hydrogenated oil. From Adkins to Macrobiotics, from Veganism to the Paleo Diet….we’re learning the theories and philosophies of well-known nutrition experts, so we can help our clients understand the pros and cons of each method.
We take the thought of you are what you eat a little further though. The school teaches that there are things in life that feed us that you won’t find on a plate. These are the areas of our lives that can produce stress, happiness, health, or sickness. In the school, we refer to these areas as “primary food” because if these areas are out of whack, we can have poor health no matter how we eat. Primary food includes our career satisfaction, our relationsips, our spiritual connection, and physical activity.
I spend a lot of time on this blog talking about physical activity. It’s not important what you choose for physical activity. What is important is you choose something you like and will maintain consistently. That’s what I personally like about Beachbody workouts. I can workout in the privacy of my own home, wearing whatever I want and at any time I want.
Career satisfaction is also an important aspect of our lives. Are you happy with your current occupation? What is your passion? Are you doing what you love or is going to work each day draining? Is it a struggle? Does it affect your time with other people and interfere with your close relationships?
Relationships are critical to good health. Close friends and family members form a support net when needed. They also help us laugh and experience life to the fullest. On the other hand, toxic relationships can have a negative impact on our health by bringing us down, putting us in a negative mood or building up anxiety.
We also think some form of spiritual connection is necessary for good health. I’m not advocating any form of religion here – only that you can focus, reflect, and connect with a power greater than yourself.
My goal as a Health Coach is to help my clients explore all five of these areas. Health coaching is more than nutrition. It is more than just physical exercise. Health coaching is about listening and helping other people on their journey to improved health and well-being.
P90X2 Nutrition Guide More Flexible than P90X Nutrition Plan But Designed to Power Performance
The P90X2 nutrition guide simplifies the P90X nutrition plan and adds more choices to customize it for your needs and philosophies. With three macronutrient mixes, three caloric levels, and meal planning that includes grain-free and vegan options, the P90X 2 nutrition plan helps you “Bring It” to the next level.
According to Steve Edwards, cutting calories works when you want to lose weight but as you get into shape, you have to eat to fuel your performance. You have to eat to match the activity you are doing to continue to improve performance and get results. That’s why it’s important to read and follow the P90X2 Nutrition Guide.
“This is not a weight loss diet. I think it’s important to get that out of the way right up front. This doesn’t mean that you won’t lose weight. If you want to, you will. But this nutrition plan is designed to increase your body’s performance, where weight loss comes as a natural extension of being healthy, because that’s how you’ll get lasting results.” Steve Edwards, Director of Results, Beachbody
The P90X2 nutrition guide is similar to the P90X nutrition plan, but it has more choices. It’s also more flexible and somewhat simplified. If you remember the portion plan from the P90X nutrition guide, you’ll be very comfortable with the P90X2 nutrition plan.
The P90X2 nutrition guide has three plans, three levels, and three different option. It’s not as difficult as it sounds though. Let’s take a quick look at each area.
First, the P90X 2 nutrition guide is broken up into three macronutrient composition plans: Fat Shredder, Engery Booster, and Endurance Maximizer. Half of the calories on the Fat Shredder plan come from protein while 25% come from carbohydrates and 25% from fat. This plan will help you shred fat but shouldn’t be followed more than a few weeks.
You’ll need energy for the P90X 2 workouts, so the P90X2 nutrition guide progresses to the Energy Booster plan. This plan provides a good balance of the macronutrients with 40% of the calories from carbohydrates, 30% from protein and 30% from fat.
The final plan, the Endurance Maximizer, is designed for just that…maximizing your endurance. It’s loaded with a profile containing 50% carbohydrates, 25% protein and 25% fat.
After determining your macronutrient needs, you’ll need to determine your daily caloric needs while working out with the P90X2 program. Don’t stress too much over this calculation. The P90X 2 nutrition guide has a page that simplifies the formula. You’ll work within one of three caloric levels (1800, 2400 or 3000 calories).
The next thing you’ll need to do is decide which of three plan options you want to follow. The P90X2 nutrition guide provides a standard nutritional meal plan as well as a vegan option and a grain-free option.
Once you know what plan, what level and what option fits your goals and philosophies, you’ll just eat the number of portions listed in the P90X2 nutrition guide for proteins, dairy, fruit, vegetables, fats, grains, legumes/tubers, condiments, and snacks. What can you eat and what constitutes a portion size? The P90X2 nutrition guide has that covered, too. It’s all in the guide. You’ll even find over fifty recipes in the P90X2 nutrition guide to simplify your P90X2 nutrition plan!
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Low Calorie Snacks to Fuel Your Day
What you eat matters when trying to lose weight. You might have heard how important it is to eat small meals throughout the day. Eating frequently (aout every 3 hours) helps keep your metabolism running efficiently. You’ll feel more satisfied, eat less, and hopefully lose more weight. But coming up with low calorie snack ideas for mid-morning and afternoon snacks can sometimes be difficult.
Need some low 150-200 calorie snacks to fuel your day? We have put together some ideas for you. Take a look at our low calorie snacks and 100 calorie snack ideas because what you eat matters.
Low Calorie Snacks
Microwave popcorn is a great low calorie snack if you need to take off the edge after dinner. It only packs a whopping 40 calories per cup without butter.
A couple of my other favorite low calorie snacks are oranges and strawberries. One medium orange has about 60 calories while a cup of sliced strawberries only has about 50 calories.
100 Calorie Snack Ideas
Read labels when you are buying bread products. I like to bring home bread, english muffins, and bagel thins that have about 50 calories per slice. When I need a snack, I can toast a piece and top is with a thin layer of sugar free jam or just a taste of peanut butter and have a filling low calorie snack.
Low calorie fruits that are around 100 calories include apples, bananas and grapes. One medium apple has about 90 calories, a medium banana has about 110 and a cup of grapes has around 120 calories.
When you are looking for low calorie snacks, it still matters what you eat. Stay away from the sugary and salty 100 calorie snack packs that are popular these days. Instead, try one of adding protein like string cheese (70-110 calories), tuna in water (50 calories in 2oz, about 1/2 can) plus six wheat thins (about 50 calories), or salmon (60 calories in 2 oz, about 1/2 can) plus six wheat thins (about 50 calories).
150-200 Calorie Snack Ideas
Peanut butter is at the top of my list for a low calorie snack that’s less than 200 calories. It’s important to measure out peanut better, however, because it’s easy to way overestimate the serving size. 2 tablespoons of peanut butter has between 170-200 calories depending on the brand. For a lower calorie snack, try just a spoon of peanut butter.
I also like to combine a couple of lower calorie snacks when I want a snack that has between 150-200 calories. For example, I might slice up and apple and eat it mid-morning with a piece of string cheese.
In the afternoon, I like to eat nuts. Like peanut butter, it’s imperative that you measure out nuts because it’s easy to eat hundreds of calories mindlessly. One ounce of almonds has 170 while one ounce of walnuts has 190. So, how much is one ounce? It’s 2 tablespoons or maybe a more visual depiction is it’s a one half of a shot glass.
For a mid-morning low calorie snack in this caloric range, I like to mix cottage cheese and Dannon Light & Fit Fat Free Vanilla Yogurt. One cup of fat free cottage cheese has 160 calories while the yogurt will have about 90 calories in 6 oz. I mix about 1/2 cup of each which makes my snack about 140 calories.
Shakeology can be used a meal replacement, but it also makes a great low calorie snack. I love the chocolate Shakeology blended with ice. It tastes like a Wendy’s Frosty but only has 150 calories. And since I know what I eat matters, I don’t feel guilty when I add this one as a snack!
Protein bars and meal replacement bars also make good snacks but make sure you use bars that have at least 10 grams of protein. I like the P90X Protein Bars, but they have 240 calories. Sometimes, I use them for a meal replacement when I’m having a hectic day on the run. Other times, I break one in half and have it as a snack with only 120 calories or add a spoon of peanut butter with it for about another hundred.
What You Eat Matters
What you eat matters. Although the purpose of the post was to provide you with some low calorie snack ideas, calories alone should not guide your decisions. It is easy to find 100 calorie packs of processed chips, cookies, and other empty calorie snacks that do not fuel your body.
Choose foods that provide good nutrition and stabilize your blood sugars to reduce cravings. Adding protein helps your body stay satisfied until your next meal. Eating only raw vegetables may become boring, and you may get hungry before it’s time to eat again. Fruit makes a good snack because of the natural sugars (instant energy) and fiber. Mix it up. Keep it interesting, but always remember what you eat matters, how much matters, and how often you eat matters.
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You Are What You Eat: Weight Loss and Cheat Days
What Are Cheat Days?
To begin this article, I wanted to discuss the concept of a cheat day. I first learned about this idea back in the 1990’s when I read a book by Bill Phillips called Body for Life. Following the nutrition guidance that went along with the workout plan, I ate a strict diet six days a week. On the seventh day, I could eat whatever I wanted and however much I wanted. In other words, I could cheat on this day.
I used to be a propenent of this thinking but not so much anymore. I thought that if I ate healthy six days a week with small, frequent meals that on the cheat day, my body would not go haywire and get out of control. The problem with this thinking is my body didn’t make the decisions, my head did. I usually overate on cheat days.
Many people eat a strict diet for 5-6 days and then have a cheat day or a couple of cheat days. This works for some but for weight loss…you are what you eat.
Why Are Cheat Days Good?
In my opinion, cheat days are good for people who work out regularly and practice a regular fitness routine. These are generally people who are not overweight and have a high metabolism. These are people who cut back on calories and increase their activity when they see the scale move even a little bit. These are disciplined, fit people.
Cheat days work well for people who are dedicated to fitness. Why? It gives them permission to enjoy something usually not in their nutrition plan, but they know to eat in moderation and to increase their activity to account for the extra calories. So, a cheeseburger or a small slice of cheesecake might sneak into their diet but not a whole pizza, a bag of M&Ms, or a 32 oz. Pepsi.
How Can a Cheat Day Upset Your Weight Loss Goals?
When it comes to those who want to lose weight, a cheat day can be detrimental to their weight loss goals. First, individuals who are overweight are more prone to have lower metabolisms. Second, people who are out of shape are generally less disciplined which is a double whammy for losing weight.
Without exercise and eating discipline, a person is more likely to eat excessively and eat bad foods on cheat days. They are also less likely to increase their activity to account for the additional calories. Weight management is balancing act between the calories you consume and the calories you use. You can work hard to create a deficit of 500 calories per day (almost a pound over the course of a week), but eat more than 3500 calories (a pound) in one day!
You Are What You Eat Even on Cheat Days!
This is what I am trying to say. You are what you eat even on cheat days! While cheating on your diet may give you a little pleasure and reward you for doing a good job, it can also sabotage your plans. I recommend allowing yourself something you enjoy that is not on your regular diet – ice cream, chocolate, pizza – all in moderation but not as a free for all one day a week.
Account for all of your calories every day. With a dedicated diet and regular exercise, you will reach your weight loss goals. Your metabolism will increase. Your habits will change. You may even become one of those people who can safely practice a cheat day occassionally.
If you need help losing weight, sign up for your free Beachbody membership and take advantage of the fitness tools available to you. I will help you reach your weight loss goals.
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