Thursday, September 20, 2012

U of M -- Washington Bridge ....Reminiscing

Absolutely gorgeous.  

Brings back memories of walking this bridge nearly everyday for 9 months while I was attending the U of M as a freshman.  LOVED the campus.  Absolutely gorgeous.  I miss this city just as much as I miss the ocean.  Maybe someday I can live in both!  Once the awful MN winters start I'll just migrate to my condo on the beach ; )   

Hey.  Dream Big or Go Home, right?

*photo from U of M Facebook   source

Monday, September 17, 2012

Fat Flush Diet Plan

Ok -- so I've had the request to post the Fat Flush Diet quite a few times and here's the general plan ...


The Fat Flush Diet is a combination weight-loss and detoxification diet that is made up of 3 Phases; Phase 1 is a restrictive "cleansing" diet that lasts for between 1 & 2 weeks, Phase 2 is a less-restrictive part of the diet that is maintained until desired weight-loss or size is achieved, and Phase 3 is a long-term lifestyle diet for maintaining weight.  The Fat Flush Diet also has a "Miracle Juice" that consists of a 24 hour fast where you can lose up to 8 lbs in one day by eliminating excess toxins and water retention! It calls for Cran-Water daily which reduces bloat and speeds detoxification.  Spices such as ginger, cayenne, mustard, and cinnamon speed metabolism (thermogenic) and balance insulin levels.  This diet utilizes the good fats to make the body more efficient and fortifies the digestive tract for maximum, sustainable weight loss.

***PHASE 1*** 1100-1200 calories maximum
Maintain for at least 1 week; if possible do the full 2 weeks
Detoxifies liver, fortifies digestive tract, decreases bloating, & reduces cellulite

AFTER WEEK 1 : Drink Miracle Juice for 1 day
AFTER WEEK 2 : Drink Miracle Juice for 1 day

--- 8 glasses cran-water (1 part 100% cranberry juice + 4 parts filtered / purified water)
(detoxes body & balances hormones)
--- 1 glass alkalizing hot lemon water before breakfast (6-8 oz plus squeezed juice from 1/2 of a lemon)  decreases body's pH
--- 8 oz "Long Life Cocktail" (8 oz cranwater + 1 tsp ground / milled flaxseed)
--- GLA (gamma linolenic acid) supplement  Evening Primrose Oil
--- 1 egg / day
--- 2 portions of fruit
--- Unlimited raw / steamed veggies (from list: see below)
--- 1 lean protein for dinner (NO SALT!)
--- Herbs & Spices (see list below)
--- 20-30 min brisk exercise AND 100 jumping jacks (preferably in the morning to boost metabolism)
--- 8 hours of sleep
--- Eat every 3 hours
DIET DO NOT'S & FORBIDDENS (see complete list below)
--- Only 1 protein / meal
--- No fruits & veggies together
--- No milk & meat together
--- No caffeine (slows fat-burning process)
--- No alcohol (only during phase 1, counteracts the detox of the diet)
--- Avoid sugars, processed cereal, artifical sweeteners, & white carbs
--- No water with meals wait until 30 minutes before / after and consume fluids between meals (otherwise food becomes waterlogged & it's harder to digest and absorb proper nutrients)

***PHASE 2*** 1200-1500 calories maximum
This ongoing phase fo the fat flush diet is designed for continued weight loss with a more moderate cleansing program and a slightly increased variety of foods.  The caloric allownace is raised (depending on exercise habits).  Phase 2 is kept up until weight loss ro size is achieved.
Continue following foods and plan from Phase 1 but add 1 carb / week back into your diet:
--- sweet potato
--- brown rice
--- fresh or frozen peas
--- carrots
--- butternut squash

***PHASE 3*** 1500+ calories (depending on exercise levels)
Phase 3 is a lifelong weight-maintenance plan.  It consists of 40% whole grain / good carbs or starches, 30% lean protein, and 30% good  fats which can include up to dairy products per day (if you consume dairy) and 4 carbohydrates.  Some starchy veggies, fruits, gluten-free grains, dairy products, and more oils can be introduced back into the diet at a rate of 1 / week to check for any sensitivities!  (Food sensitivities are often the cause for unwanted bloating and water retention in the tissues and we don't realize it!  -----I finally realized that I'm sensitive to dairy after this diet!)


Lean Protein
-- any fish or seafood
-- lean beef, veal, or lamb
-- skinless chicken or turkey
-- tofu
-- high-protein whey powder

Allowable Veggies
-- artichokes
-- asparagus
-- aubergine
-- bamboo shoots
-- beets
-- black olives without oil
-- broccoli
-- Brussel Sprouts
-- cabbage
-- cauliflower
-- celery
-- cucumbers
-- green beans
-- mushrooms
-- onions
-- peppers
-- radicchio
-- spinach
-- tomatoes
-- water chestnuts
-- parsley
-- kale
-- watercress
-- dandelion root tea

Allowable Fruits
-- blackberries
-- blueberries
-- cherries
-- cranberries
-- grapefruit
-- oranges & citrus
-- peaches
-- plums
-- raspberries
-- strawberries
these fruits are rich in anti-oxidants

Allowable Herbs & Spices
-- anise
-- apple cider vinegar
-- bay leaf
-- cayenne
-- cinnamon maintains & stabilizes insulin production
-- coriander
-- cilantro
-- cumin
-- dill
-- dried mustard
-- fennel
-- garlic
-- ginger
-- parsley
-- tumeric

-- oils & fats, except flaxseed oil
-- margarine
-- grains, bread, cereal
-- sugar, starchy veggies (beans, potatoes, carrots, corn, & peas)
-- dairy products
-- most herbs and spices except those from the list
-- alcohol

----------> MIRACLE JUICE RECIPE<----------
After weeks 1 and 2 drink this cocktail for maximum weight loss
-- 64 ounces Cran-Water: 8 oz unsweetened 100% cranberry juice to 56 oz purified water
(MUST be 100% Cran juice... either Knudsen's or Trader Joes.  NOT Ocean Spray, Northland, etc)
-- 1/2 tsp ground cinnamon
-- 1/4 tsp EACH ground ginger and nutmeg
-- 3/4Cfresh squeezed orange juice (approx 3 oranges)
-- 1/4 C fresh squeezed lemon juice (approx1-2 lemons)
Bring cranberry water to a boil; reduce heat to low
Add cinnamon, ginger, & numeg
Let simmer 20 minutes; cool to room temperature
Stir in orange & lemon juices

-- Wake up, drink hot lemon water & do 100 jumping jacks
-- Prepare cran-water for the day
-- Drink Long Life Cocktail & prepare breakfast (wait 30 min before eating after drinking cocktail)
-- 2 scrambled eggs (1 egg, 1 egg white) with spinach, onion, & parsley; wait 30 min
-- 1 glass cranwater & 20-30 minute walk
-- SNACK: 1/2 large grapefruit
-- 1 glass cranwater
-- LUNCH: 4 oz salmon w/ lemon & garlic, steamed asparagus, & broccoli floret salad
-- Wait 20-30 min, 1 glass cranwater
-- 1 apple
-- Wait 30 min & cranwater
-- DINNER: grilled chicken with cinnamon & dried mustard (actually very good!), sauteed kale (use 1/2 TBS olive oil) & sauteed veggies from list if still hungry
-- cranwater

Sources:  Fat Flush Diet
Google Search

Thursday, September 13, 2012

INSANITY Meal Plan Weeks 3 & 4

So if you know know I have a short attention span.  That applies to boring conversations, sports, and (sadly!) diet plans that have the same food.  I like variety!  I'm finding that the hardest thing for me to overcome right now is sticking to the meal plan.  The food is great and there's a great variety initially...but after following it for 2 weeks I'm already getting bored.  So I've added in some flexible foods and different recipes but am keeping it to 300 calories and all recipes will be FIT  : )  If you're curious about any particular recipe please email me!

Business email:

Also -- my weight loss is NOT where I wanted it to be after following the INSANITY plan almost exactly for nearly 2 weeks and -- although I haven't done the INSANITY workout every day I still did a workout and picked up where I left off with the Insanity Plan. On the days I had to skip INSANITY (I was so sore I could barely move much less do plyometric circuits!) I did Zumba and Yoga instead.  According to the INSANITY calculations I did for my weight loss I should be eating 1800 calories / day.  I'm not sure why; but I've actually gained weight.  Seriously.  2 lbs.  I'm assuming (and hoping!) it's muscle because I'm feeling more toned.  However, I'd really like to lose weight.  So I'm nixing some of the meals and replacing them with lighter meals like sauteed veggies instead. Feel free to replace them with other things from the Insanity Plan if you're not looking to cut calories!  

I'm using Noom to track my workouts and food intake.  Download the app!  It's amazing!

Friday, September 7, 2012

Sometimes "C" is for COFFEE

Well my love / hate relationship with coffee is in the "love" stage least for today!  It's been 54 days since I've last had coffee.  Out of nowhere I just didn't want to drink it anymore!  I didn't want to smell it or even be anywhere near it.  It was so weird because never once did the caffeine withdrawal headaches make their ugly appearance. 

Today, however, I woke up and all I wanted was coffee.  Coffee.  Coffee.  Maybe because this is one of the first brisk mornings that actually feel like fall and all I want to do is stand outside and watch the sunrise while holding a steaming cup of joe.  Or maybe it's because I have terrible allergies and am seriously dragging @$$ today.  Who knows.  But I drove myself and my muddy boys over to the podunk gas station on the corner and grabbed a 1/2 Pumpkin Spice Cappuccino 1/2 mild coffee and downed that sucker like free shots on a 21st birthday.  Must say -- for a gas station coffee it wasn't that bad!  (I guess it helps that I can barely taste anything either thanks to these terrible allergies!)

And -- of course -- Pumpkin Spice always reminds me of my hubby and the first time we actually really talked to each other way back in high school when he knocked over my cappuccino in first hour creative writing class   <3 font="font">


OK.  And while I was making THAT video here is what the boys were doing :)  Thanks Isaac --- my boys are having a blast in our muddy driveway thanks to all the rain you dropped off this past week!  


Monday, September 3, 2012

We Ate Dinner in a CAVE! -- The Cave Restaurant, Richland MO


Photos of The Cave, Richland

Photos of The Cave, Richland

                                                                              This photo of The Cave is courtesy of TripAdvisor

Photos of The Cave, Richland

                                       This photo of The Cave is courtesy of TripAdvisor

        View the pictures from Picasa HERE


Mountain Lion Decor -- my photo

Mountain Lion!!!  Rawr -- my photo

The "Ofus"  --- I think this was a spoof on "office" 

Waiting on dinner

Ryan and Robert on the boardwalk

Ryan inside of the restaurant

Christopher outside of the old-time shops : ) 

The menu

I think the canoe floats sound so fun!!!
9 miles down a gravel road in the middle of nowhere!!! 

Spiral staircase that's an emergency exit to the back of the cave.  I believe this is where
the rickety old ladder used to be placed in the 1920's where teenagers would climb up
and use the cave as a dance hall! 
The Parking Lot

The water fountain & fish pond

Hot baked bread & whipped butter

Calamari (nothing compares to fresh seafood in FL!)

The ceiling right above our table : ) 

So excited for his hot chocolate!!!

My yummy dinner salad with homemade bleu cheese dressing

Rates for float trips

The original founder of the resort in the early 1900's

Dave was a cow farmer (or whatever you call them) in the 1980's
and was sick of it.  He decided to buy the old resort.  This is what he said upon
exploring the cave and decided to turn it into the restaurant that it is today!

Hot chocolate.  Perfect drink for a cave! 

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