New Territory

Well I am on a new journey in my healthy path.  I have decided along with my sister to try the Low FODmap diet.  I personally hate the word diet and let’s think for eating plan.  You might be asking yourself what in the heck is a FODmap.  Well let me explain:

The Low FODMAP Diet
(FODMAP=Fermentable Oligo-Di-Monosaccharides and Polyols)
FODMAPs are carbohydrates (sugars) that are found in foods. Not all carbohydrates are considered FODMAPs.
The FODMAPs in the diet are:
Fructose (fruits, honey, high fructose corn syrup (HFCS), etc)
Lactose (dairy)
Fructans (wheat, garlic, onion, inulin etc)
Galactans (legumes such as beans, lentils, soybeans, etc)
Polyols (sweeteners containing isomalt, mannitol, sorbitol, xylitol, stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc)

FODMAPs are osmotic (means they pull water into the intestinal tract), may not be digested or absorbed well and could be fermented upon by bacteria in the intestinal
tract when eaten in excess symptoms of diarrhea, constipation, gas, bloating and/or cramping may occur in those who could be sensitive to the effects of FODMAPs. A low FODMAP diet may help reduce symptoms, which will limit foods high in fructose, lactose, fructans, galactans and polyols.  The low FODMAP diet is often used in those with irritable bowel syndrome (IBS). The diet could be possibly used in those with similar symptoms arising from other digestive disorders such as inflammatory bowel disease.

http://stanfordhealthcare.org/content/dam/SHC/for-patients-component/programs-services/clinical-nutrition-services/docs/pdf-lowfodmapdiet.pdf

I have always had a hard time digesting what I eat and I am no stranger to the delights of the bathroom (roll eyes).  I have had diarrhea, constipation, gas, bloating, really you name it I have experienced it at some point in my life.  This diet is meant to be done for about 8 weeks strictly.  This eliminates all high FODmap’s from the diet and allowing the gut to heal.  Then very slowly you start adding the higher FODmap’s in and see what really triggers symptoms and what doesn’t.  There was an article awhile back that said there was no such thing as gluten intollerance but that it was these FODmap’s that are causing the problem.  So we are going to see.  I am going to give it 8 weeks and we’ll see what I can really eat and what I can’t.

Today is day 1 and really it’s not too bad.  There are a lot of items on the list you can’t eat but the list that you can eat is long too.  It just takes some adjustment.  I mean come on look at this deliciousness I got to consume today!

Low FODmapWk1 Day 1Breakfast consisted of yummy vegan overnight oats topped with raw pepitas, strawberries, almond butter, and maple syrup.  Snacks were juicy clementines… so yummy!  Lunch was good ole Vegan Shakeology and dinner was chicken and veggie quinoa bowl.  Oh and let’s not forget dessert!  Vegan, gluten free, burnt sugar ice “cream” oh my was it wonderful!

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Challenge Group!

bbl cp

I am looking for 8 ladies who want to tone their butt, hips, thighs and make a total body transformation. This group will be limited so I can devote a lot of time helping you achieve your goals. Exercises are low impact with a dance-like feel and upbeat music. Contact me for more information.

Start Date: Monday, August 18

Registration Closes: Monday, August 8.

Contact: oneleafwellness@gmail.com or message me here!

 

Differences and Challenges

I am a true believer that we are our own worst enemy’s, especially when it comes to weight loss and getting healthy.  It is so hard to see the small changes that happen week to week and if that scale isn’t moving we sometimes feel like a failure.  I am proof that even small changes will equal to big and long lasting changes in the end!  I am just into day 2 of week 3 of Hip Hop Abs.  One of the best things I decided to do was take progress pictures from week to week.  This really helps you step back from yourself and see the small changes happening.
HHA week 3I mean I don’t feel like I have changed much, but when I look at these photos next to each other I am proud of the progress I have made!  I have had a few people ask what my secrets are to staying on track and accountable.  There are two things really that have helped me tremendously.

  1. Drinking Shakeology:  This meal replacement drink has been my savior really.  I am a busy mama who has a 4 month old that is going through a don’t put me down and I don’t really want to nap phase.  This was leading me to either miss meals or just grab something convenient (which was usually tortilla chips).  Now I am getting tons of nutrients and vitamins in a simple shake.  I have been replacing 1 meal a day since I started Hip Hop with shakeology and some days even 2 meals a day.
  2. Becoming a Beachbody Coach:  To be a coach you do not have to have a degree, perfect body, or be a personal trainer.  Instead you just have to be a person who is working on themselves, believe in the Beachbody products, and want to help others do the same.  I do have a certificate in health coaching, but since adding Beachbody coaching to my practice I have been so much better at keeping myself healthy.  The reason is because I post everything I am doing on lots of social media sites.  If I were to skip a day I know I have people who would be wondering what is going on.  This has helped me workout on those days I would rather sit on the couch.

If you are interested in any of these opportunities (workouts, shakeology, or coaching) do not hesitate to contact me at any time.

Now on to the challenge.  Since I am seeing such awesome results at getting rid of the excess baby weight and toning my body back up I wanted to help support others wanting to do the same.  I am hosting a Fit Mama Challenge through Facebook and couldn’t be more excited. As of right now only have 9 spots left in my challenge!!!  Here is the flyer:

Fit Mama Challenge T

 

 

If you are interested at entering my challenge group please contact me ASAP so that we can get you in.  You can contact me either through here or my email: oneleafwellness@gmail.com

 

A Difference A Week Makes

Since having my son I have been working on losing the excess weight I gained with him.  I also want to tone my body back up so I can be one hot mama.  Just kidding, not really.  Right before I got pregnant I was at my goal weight, feeling great, and healthy.  While I am still healthy, this body is just not the same.  I didn’t expect it to be, but I do want to be fit again.  I want my son to grow up knowing that physical fitness is just as important as emotional, spiritual, and mental wellness.  It doesn’t mean you need to be skinny or a certain size but at a place where you feel good and your body is working in a healthy way.

I used to be the queen of get started and fizzle out when it came to working out.  I hate going to the gym, I hate running (though I always try to like it a couple times a year), and I don’t want to spend hours doing a video.  I decided to try Hip Hop Abs which is a Beachbody program developed by Shaun T (also developed Insanity and T25).  I had done Insanity in the past and liked it and thought this dance your way to fit would be a great way to get back in the game.  It’s a 30 day program and I thought to myself I can do this.  I won’t fizzle out like I had in the past.  I now had to be accountable as others were watching my journey via social media and I wanted to inspire others who may be in a situation like me to get back in the game.

I can tell you, it’s not easy finding work out time while having an almost 4 month old who always wants your attention.  Thanks to the support of my husband we are finding time to work out.  Right now my hubby works out first, he’s currently doing T25 and once he’s done and showered he buts M to bed while I get my workout in and shower.  It’s been working well for us so far.  The other way I could do it is when M is taking a nap but currently he’s on a napping strike so I don’t think I’d get a whole one in.  The other thing I have been doing is having my Shakeology shake every day.  Both my hubby and I use it to replace 1 meal a day.  It’s been great when I don’t have time to make something cause of a clingy baby.

So how much a difference can only 1 week make?  A visible one.

 week 1