Mom's Healthy Fitness

In January in the Nelson home, it means time to cleanse!  I don’t know about you, but after the holidays, being off of our schedules, overeating, too many cookies, pies, and cocktails it’s time for a mega cleanse! We do the Beachbody Ultimate Reset and I’ll break it down; how to cleanse with 21 days of recipes.  First thing first, this is an INVESTMENT in you!  After the 21 days, you will add 7 years to your life and change your eating habits forever.

Before any cleanse there is anxiety, fear of failure & excitement all mixed together. But the need to kick bad habits and get back on track with our health & fitness goals far outweighs the negative emotions.

There are three phases in the Ultimate Reset Cleanse. Phase one, or week one begins to detox. It’s a pretty normal week of foods minus sugar and processed foods. Phase two, or week two eliminates all animal products by only eating whole foods & grains. Phase three, week three is completely vegan which means no animal products at all. We are eating primarily fruits & veggies to completely detox and eliminate all toxins from the body. In each phase, you gain energy, focus, better sleep, increased libido, increased awareness, and overall more alert.

Not to worry, the cleanse kit comes with everything you need from menu cookbook to daily supplements, to detailed instructions and even a special gift.

Phase I/ Week I:  Slowly weaning off animal products.

Order your Ultimate Reset Detox Cleanse Today!

This week is pretty much normal clean eating.  Clean eating is cutting out all processed foods and only eating whole foods, from the earth, the way God intended us to eat.  Not only do you detox from added sugars, but there are loads of chemicals in all processed foods as well.  I went into this an admitted caffeine addict!  I usually have 1-2 cups of espresso plus another 1-2 glasses if iced tea every afternoon.  Needless to say, I had a detox headache for the first 5 days.  Boy, that told me my body was toxic!  I am 100% mentally and physically ready!

Organic Scrambled eggs (I always top with salsa,)  1 cup steamed spinach plus 1/4 sliced avocado and 2 slices whole wheat toast.

Organic Micro green chop salad with my all time FAVORITE  homemade garlic dressing. We keep this on hand all year long.

Oats & blueberries with organic maple syrup.

Lunch on the go is organic veggies & hummus plus a salad with organic chopped veggies. 
Chopped salad & Vegan Corn Chowder. Lunch or dinner. I make a big batch of corn chowder then it’s handy for lunches.

  Quinoa, sweet potato & kale soup. This is not in the recipe book of the Ultimate Reset but it’s organic, while foods & is simple & delicious! Plus having a big pot of soup to eat from saves time in the kitchen.

Phase II/ Week 2:  This week is the official “detox” week.

Order your Ultimate Reset Detox Cleanse Today!

No animal products allowed at all.  We are eating whole grains like quinoa, oatmeal and brown rice plus colorful whole foods.  The recipes are amazing to let us enjoy so many new and interesting vegetables.  The supplements this week include the normal fiber pills 3x day 30 minutes before each meal plus a “detox” drink before each meal as well.  The detox is gentle and mild but over the week it gets a hold of the junk in our git and helps pull all the toxins out of our body.  Benefits that you start to feel are: weight loss, better & deeper sleep, clear complexion and less tired.  More focus and mental clarity.

Fresh fruit plate for two! If I’m doing this detox cleanse, the hubby is too! #Accountability baby! Tip: buy seasonal fruit in bulk, chop & put into individual contained. Prep fruit bowl or plate in the morning.

What’s your favorite veggie? What’s your least favorite veggie?
Day 9/ 21: Veggie Stir Fry for dinner tonight! Finally kicked the “detox headache!”
Feeling less bloated, more focused & natural energy.

Vegan shakeology is a lifesaver! When you don’t have time to cook an Ultimate Reste meal, you can always sub a vegan shakeology shake.  My favorite shakeology recipe is: ice, organic almond milk, 1/4 banana & water then blend! My favorite treat every day! In fact, I don’t miss a single day of getting this amazing nutrition into my body all year long!  Super Simple!

Day 13/ 21: Salad anyone?! Pretty much eating like a rabbit… Today was the first HARD day! Craving all the things I can’t have like donuts, iced tea, chili & cornbread! 

Can you guess what’s for dinner?
Day 15/ 21: Feeling less bloated, crazy natural energy, no fog brain, sleeping deep & waking up rested plus my focus is incredible!!!

The past two weeks have been a journey… After the holidays, I needed something STRICT to kick my booty back on track! I hated feeling tired all the time, low on energy, lethargic and fall deeper into bad eating habits!
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Day 17/21: feeling amazing! Less bloated, no more brain fog, crazy focus, sleeping deeply & waking up rested… Some days all I want is a burger & fries! Hey, I’m human! ?. But I have NOT caved!!
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Week 1: lost 4 pound & 1.5 inches off waist.
Week 2: lost 5.5 pounds total & 2.5 inches off waist total.
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I’m so glad to be on this journey with my amazing husband! We hold each other accountable to stick to the PLAN!! No more sugar crash!! ??
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It’s actually not that hard. Basically cut out the processed crap foods & replace with whole foods! The recipes are delicious & filing! The only way to Detox from sugar, fat, processed foods or junk food! ?
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This is the Last week/ phase III – all fruits & veggies! Pulling ALL toxins from our body, becoming alkaline & healthy! I hope to stay like this for a while even after our #cleanse!!?

Phase III/ Week 3:  Final week of cleanse- Restore.

Order your Ultimate Reset Detox Cleanse Today!

As you restore, you eliminate grains and legumes to focus on a simple, plant-based diet.  With the simple meals, they are larger, so deprivation is never an option.  Even though you are not supposed to be working out, it’s a time to let your body rest, detox and recover, yoga, pilates, and walking are encouraged.  Deep breathing helps further detox and energize.  Stretching helps you move your body and become more open.  Walking is encouraged to help with circulation and concentrate on inhales and exhales.   Although the business of cooking has slowed down, this week your body feels more alive than ever before.

Every morning we have a fresh fruit plate or bowl of fruit.  Super easy & delish.  

Roasted veggies are so delicious! You can roast most any veggie but one of the Reset recipes is called roasted root veggies. Chop carrots, sweet potatoes, onions & beets, drizzle with EVOO & fresh herbs. Mix & roast. 

Lentil & carrot lime salad. Veggie stir fry with quinoa & amino braggs. 

Pinto beans & rice with a kale chop salad. 

Day 19/ 21: roasted root veggies & asparagus. Surprisingly filling. The cool thing is when you eat the rainbow, your skin glows!

Kale salad and homemade veggie soup is a staple to cook in bulk and eat off of all week for lunches.

Day 21/21: Kale chop salad with a delicious cucumber, avocado & jalapeño soup! We did it!!! Completed the 21 Day Ultimate Reset Cleanse!!

RESULTS are IN!!! After completing the 21 day ultimate reset, detox cleanse I lost 7 pounds and 3.25 inches off my waist.
PS: hubby lost 13.5 pounds & 4 inches off waist!

It’s not all about weight and measurements in my opinion. The overall well-being and natural healthy State my body is in right now feels AMAZING !!!

For me I needed a plan to KICK my booty and get me back in shape quick! Plus detox from all the junk!
No more sugar crashes, no more caffeine highs and lows, no more processed foods that clog up my intestines!!!

The benefits of going to the plant-based diet and completely detoxing your body are incredible!!! Clear thoughts, no brain fog, more natural energy, deeper sleep, wake up well rested, increase libido, decreased sugar crashes, lower blood pressure, weight loss, fat loss, and overall an incredible healthy feeling!

Clearly a 21 day detox is not for everybody so I want to know what do you think your biggest challenge would be to detox?

I feel so GREAT and looked cute for a fundraiser the next week!

Order your Ultimate Reset Detox Cleanse Today!

After Detox Cleanse, keep it super clean for maintenance & continued weight loss.

Kale, quinoa, roasted butternut squash with tart cherries & sliced almonds.
With my ALL time FAVORITE garlic dressing.

Seared salmon, steamed green beans and quinoa, cherry tomatoes and arugula salad.

I LOVE seeing changes in my body from the inside out, cleaning out my gut & having more focus!

Order your Ultimate Reset Detox Cleanse Today!

The post How to Cleanse with 21 Days of Recipes- Ultimate Reset Detox Cleanse appeared first on Karma Nelson Fitness .

Source: Karma Recipes

Let’s you want to lose a few pounds. What is the first thing you might do? Reduce the amount you’re eating—especially cutting back on processed junk food. We’re talking to you, pizza, fries, wings, and nachos.

It’s a good idea to keep an eye on how much you’re eating when the goal is weight loss. But it’s also possible to take it too far. In some cases, not eating enough can seriously mess with weight-loss efforts, especially if you’ve already lost some weight and have hit a plateau.

Here’s when, why, and how eating more might actually help you lose weight

Sounds crazy right?  Eat more to lose weight.  It’s true, if you are eating the right foods!

It may seem crazy to say ‘eating more can sometimes be the key to losing weight,  but when you are talking about the type of food you eat, then this might not be as insane as you think.

Most of us like to eat… and eat a lot!  To slay lean & healthy, think in terms of eating in volume.  The more we eat, the more our brain tells our body we are full.  You don’t get very much food when you munch on traditional processed snacks like crackers, cookies, and cereal bars—even the ones with good-for-you ingredients like dried fruit and whole grains.   Not to mention those processed foods are filled with artificial ingredients that actually make you fat, aka SUGAR!

Eating too little can sabotage your weight-loss efforts.

Let’s say you’re seriously undereating. At first, you might lose weight. But after a while? Your body starts to panic.

When you are not eating enough calories or fuel, your metabolism actually drops, and you burn fewer calories. ,” Your body’s response thinks it is in famine and wanting to conserve energy (aka hold on to those calories).  Your body needs to know enough calories are coming in to feel safe, and support energy needs, but also the right proportions of nutrients (carbs, fats, proteins) and vitamins and minerals to fuel your energy.

The type of food matters.

When you eating more to lose weight can work in your favor is when you’re prioritizing high-quality whole foods over processed foods.

Often people forget that it is not always about the physical amount of food you are eating, but also the type of food. .

For example, living on protein bars isn’t exactly the same as eating a well-balanced diet of voluminous fruits, veggies, whole grains, and lean proteins. It might look like you’re eating more food in the second situation, but you’re actually giving your body more to work with that can be turned into fuel.

You should consider eating more complex carbs and high-fiber foods compared to simple carbohydrates and highly refined and processed foods.  Complex carbohydrates and fibrous foods take longer to digest so your body uses more energy (or calories) to break them down. So, try increasing the amount of raw foods such as fruit, beans, grains, and vegetables in your diet.

Raw foods are foods in their natural state, the way God intended us to eat.  If you nosh on whole, raw foods, you can eat more foods and will actually lose weight.  For example, a quarter-cup of raisins contains 54 calories, but you can enjoy an entire cup of grapes for 62 calories.  That’s because they contain very little water.  For a voluminous, water-dense snack, dip vegetables rather than chips into salsa. Or enjoy a bowl of vegetable soup or Greek yogurt with fruit.

75% of your diet & nutrition should consist of raw food.

This means healthy food options are fresh fruits, vegetables, nuts & beans.  Not only does this allow you to eat more and stay full longer, it also helps with health issues including digestion, inflammation in the body and premature aging.  Eat more food to lose weight as well.  I recommend eating 5-6 small meals every 3 hours to keep your metabolism running strong.    Eating raw, whole foods most of the time also allows the brain to have better mental clarity and thinking power!  Who doesn’t want that! Easy ways to swap BAD foods for RAW healthy foods:

Breakfast

• Replace sugary processed cereal for oatmeal with chopped apple and cinnamon.
• Have an egg white omelet loaded with fresh veggies

Lunch

• Think salad and raw veggies for lunch and add in nuts or avocado for beneficial fat fighting “good fat.”

Dessert

The post Eat More to lose weight appeared first on Karma Nelson Fitness .

Source: Karma Recipes

Sometimes I think lunch is the hardest meal to make healthy. It’s so tempting on busy days to just pull through the drive thru and get something quick. Well that may sound great but for those that are trying to eat healthy or loose weight, that isn’t the best choice. Here is a quick and healthy lunch recipe for you to enjoy!

So, leftovers are a big thing in our house and I will always try to make more of something to use the next day for lunch. One day I had some leftover grilled chicken from the night before and I was thinking of something different to make. After looking at everything in my fridge I decided on a Greek grilled chicken wrap! Just typing about it makes my mouth start to water. haha

A few of my favorites I always keep my fridge stocked with are hummus, tomatoes, onions, and some type of lettuce. All of those make for a perfect greek grilled chicken wrap. Making a wrap like this is super simple and changeable to your taste buds. I love anything with hummus and feta so I usually tend to lean that way but you can mix in your own favorite veggies.

Ingredients:

• Tortilla’s (I like the Sun Dried Tomato or Spinach tortillas)
• Grilled chicken
• Hummus
• Feta cheese
• Chopped romain lettuce
• Tomatoes
• Chopped red onion
• Avocado

*Green bell peppers and cucumbers are also super tasty to add to your greek grilled chicken wrap. I just didn’t have any in my fridge at the time! haha

Add all the ingredients to your tortilla and there you have it. Have fun making your wrap and enjoy this healthy and delicious lunch recipe!

As always, I am here to help with your Health, Fitness & Wellness goals!  Checkout our latest fitness & nutrition products today!

The post Greek Grilled Chicken Wrap appeared first on Karma Nelson Fitness .

Source: Karma Recipes

I am in love with my crockpot. If you don’t have one or have never cooked with one I highly recommend it. They save you so much time and make dinner so easy! All you do is throw in all the ingredients and let the crockpot work its magic. This is a crockpot Irish Stew recipe that I love to make for my family.

Im not normally a big meat eater but this crockpot Irish Stew is just too yummy to not eat! haha It doesn’t last long with the three boys in our house.

Ingredients:

• 1 tablespoon olive oil
• 1-1/2 pounds lean beef stew meat, cut into 2-inch pieces
• 2 medium yellow onions, diced
• 3 large carrots, peeled and chopped
• 2 stalks celery, chopped
• 4 medium Yukon gold potatoes, peeled and chopped into 2-inch piece
• 1 tbsp minced garlic
• 2 tsp dried thyme
• 1 tsp dried oregano
• 2 tsp salt
• 4 cups low-sodium beef broth
• 1/2 cup all-purpose flour
• 1 package frozen peas

This Crockpot Irish Stew was a favorite of mine growing up and now I love getting to make it for my kids. It’s great for busy days because I can let it cook while I’m out running errands and by the time dinner rolls around, it’s time to eat. Not to mention it fills your house all day with its delicious smell as it cooks!

Directions:

1. Add all of your ingredients except frozen peas to a large crockpot. If desired, you can brown the meat for about 30 seconds before adding. I’m all about easy so I tend to skip this step and just thrown it all in.
2. Stir well, secure the lid, and cook on low for 8 to 10 hours or on high for 4 to 5 hours
3. Just before your stew is done whisk together 1/2 cup of all-purpose flour with 1/2 cup water until the flour is dissolved.
4. Turn the crock pot to high and add the flour mixture and frozen peas to the stew. Stir well until mixed and cook for about 20 more minutes.

The post Crockpot Irish Stew appeared first on Karma Nelson Fitness .

Source: Karma Recipes

When it is cold outside I love to make a man and yummy dinner! Don’t get me wrong I love my salads and fruit but something about a warm bowl of soup that just gets me!

With the holidays coming up soon the kids will be out of school so here are a few warm and cozy healthy family dinners that you will love. These recipes are perfect for just an evening with the kiddos or if you have family from out of town. They are so easy to double to make more for everyone!

Try these four healthy family dinners out and let me know what you think!

1. Vegan Corn Chowder– Loaded with lots of veggies and tons of flavor.

2.Pesto Chicken Zoodles- A healthy low calorie version of chicken pesto pasta. You and your family will love this meal.

• 3 Zucchini, inspiralized
• 2 boneless skinless chicken breasts
• salt & pepper
• 1½ cup cherry tomatoes
• 2 teaspoons olive oil
• ½ teaspoon salt

-Grill chicken and cherry tomatoes, combine pesto with zoodles. Mix Chicken and tomatoes with zoodles and enjoy.

3. Stuffed Bell Peppers– Amazingly delicious meal full of yummy Mexican style flavors. One of my favorites that I make all the time!

4. Easy Crockpot Spaghetti Squash– This recipe is so easy and my kids love it! A healthy version of spaghetti with out all the carbs. Your family will love it!
Ingredients:

• 1 Spaghetti squash
• 1 can Spaghetti sauce
• Turkey meatballs (I typically make my own, but to save time, I found these delicious frozen gems at target)
• 1 Tbsp Italian herbs
• 1 Tsp minced garlic

Directions:

• Cut the spaghetti squash in half then remove the inside seeds.
• Place face down in 1/2 the sauce.
• Put frozen meatballs & remained of sauce in & stir.
• Add additional seasonings if desired.
• Cook in crockpot on low for 5 hours or on high for 3 hours. Or bake at 350 for approximately 45 minutes.

The post Healthy Family Dinners appeared first on Karma Nelson Fitness .

Source: Karma Recipes

For those that are trying to stay healthy over the holidays it seems like it is almost impossible! So many yummy treats that are so hard to say no to! Everything you buy is packed with artificial ingredients, or processed sugars. So, here is a delicious healthy Apple Crisp recipe that has none of that! I made this for my family one night and it was gone in minutes! My kids ask me to make it all the time now! haha

Give this yummy Healthy Apple crisp a try!

Healthy Apple Crisp Recipe

Apple Mixture:

• 4 apples peeled and thinly sliced
• 2 Tbsp pure maple syrup
• 3 Tbsp water
• 2 Tsp cinnamon

Crumble topping:

• 1/2 cup old fashioned rolled oats
• 2 Tbsp whole wheat flour
• 2 Tbsp coconut oil, melted
• 1/2 Tsp Cinnamon
• 1 Tbsp maple syrup

1. Preheat oven to 375 degrees. In a large bowl, combine apples with maple syrup, water, and
   cinnamon. Pour apples into greased baking dish.
2. In the same (now empty) bowl, add oats, almond meal, nuts, cinnamon, salt, coconut oil and maple syrup.
3. Combine oats, flour, coconut oil, maple syrup, and cinnamon for the crumble topping.
4. Top apple mixture with crumble mixture and bake for 30-35 minutes or until apples are cooked through.
5. I like to top it all off with a spoon of So Delicious Coconut Milk Sugar Free Vanilla Bean Ice Cream

The post Healthy Apple Crisp appeared first on Karma Nelson Fitness .

Source: Karma Recipes