3 Day Refresh

Hey there! Hope everyone is doing fantastic on this Friday afternoon! :)

I've had a lot of questions about the 3 Day Refresh. I did it a while back and absolutely LOVED it. People can be nervous any time they hear about a cleanse and feel like they won't be able to do it, it will be too restrictive, they will be hangry the whole time, etc. All legitimate concerns because let's face it... there are plenty of cleanses or detox programs out there that ARE all of those things. And maybe you're wondering why someone would want to do a 3 Day cleanse anyway? Well, there are a few reasons! Some people choose to do it as a way to kick start a healthier lifestyle. You really get to make a clean break from bad eating habits. Or maybe there is an event coming up, a vacation or a wedding and you want to lose a few lbs of belly bloat. 3 Day Refresh... done! And for others, sometimes all people need to see is a few pounds go down on the scale and that's it... they're motivated. They're committed. They love the feeling of success and seeing the scale move in the direction they want and they're on a mission going forward.

I wanted to blog about my experience so you can really get a sense about what the 3 Day Refresh is all about. What I'm eating, how I feel, etc. SO - here goes! :)

Day 1: I opened up the booklet and program instructions to make sure that I'm following everything to the T!

I woke up at 8:24am and immediately drank a large glass of water. This is important because it helps to get your system going :)

At about 9:15am I had my breakfast, which was a Chocolate Vegan Shakeology with 1/2 cup of pineapple on the side. The program encourages you to eat your breakfast within an hour of waking up. You will always have Shakeo - but you can choose the flavor you want. The program does recommend Vegan because it's easier to digest, but you can pick a regular version if you'd like. We always have Chocolate Vegan and Vegan Tropical Strawberry in our house - they are both so good! Superfood central and just make you feel awesome! You can also switch it up with your fruit selection. There is a list to choose from and I happened to choose pineapple because it's very anti-inflammatory and I'm having an issue with my back right now.

 

At 10:30am I had a cup of unsweetened green tea which I LOVE and drink all the time anyway ;)

11:45am was time for the Fiber Sweep. I've heard mixed reviews on what people think of that. I personally think it's awesome and if I could buy it by the box full I would! It smells and tastes a little like light flavored fruit loops, haha. It's gritty thought, so I recommend blending it rather than just shaking it up. And drinking it super ice cold really helps. This isn't a sipping drink you will take your time with. You want to get it into your system as quickly as possible before it has time to thicken in your glass. Then it's just yucky. But stick to those rules and you're golden!

1pm was lunch time and you get a package of Vanilla Fresh every day of the program. You are also allowed one serving of the fruits from the list, 1 serving of vegetables from the list and 1 serving of the healthy fats from the list. I chose strawberries and celery with hummus. Super filling lunch - you definitely won't be hungry.

 

3pm - snack time! Really? I wasn't all that hungry, but the program suggests it to keep your metabolism burning! You get another choice of vegetable and healthy fat here OR a raw juice option. I went with cucumbers drizzled with olive oil, lemon juice and some salt free seasoning. Yum!

4:30pm - Another cup of green tea (caffeine-free this time)

7:30pm was dinner time. I would love to be able to eat earlier, but Josh works late most nights during the week and I'm big on us eating together as a family. Call it old fashioned, but I just think it's important to sit and have dinner together, talk about your day, etc. It's a good chance to catch up and talk when your days and nights are otherwise busy. Anyway... you get another Vanilla Fresh packet for dinner along with one of the dinner recipes given to you in the book. You have lots of different options... definitely something for everyone. They are all vegetarian though, again to make for easy digestion. But there are 9 to choose from and are all fantastic I promise! I opted for a delicious Moroccan carrot salad. Sounds fancy right? Took literally 3 minutes to make. haha! And so good! You can also add an optional organic vegetable broth, but I was good with the shake and veggies alone.

 

8:45pm I had my last cup of caffeine-free green tea

In between each of those snacks or meal times, I drank water. Lots and lots of water. If you want the fiber to do it's job, you need to drink enough water to help it flush out the toxins, keep your digestion flowing and control you hunger. I drank about 5-16.9 oz bottles over the course of the day and night. Which sounds like a ton, but it's really not. I normally aim to drink about 4 a day anyway, so this wasn't adding anything unreasonable for me.

I never felt hungry, I wasn't grumpy, I didn't feel gassy or bloated like I have on some cleanses. I just felt... good. Results on the scale were -0.8 pounds down. I'll take it - No complaints from Day 1! :)

***Days 2 and 3 were basically the exact same thing, though the timing of the meals and snacks varied by 15 mins or so from day to day.

Total weight loss after completing the program was 4.4lbs! Woooo! I will totally take that!

xoxo!
Julie :)

Organic vs. Conventional Food

A few conversations have popped around this subject lately, so I thought it would be a good topic to address here today.

Someone posted a comment on Facebook recently and I thought it was really interesting. She asked why certain people always felt the need to tell everyone that what they were eating was organic. I believe it was her assumption that it was a form of food snobbery, or perhaps a way to "one up" each other online in an effort to prove that they are a bigger health nut than someone else. It's unfortunate the way others react to things sometimes. I see a lot of this on social media in general. You see lots of complaints and negativity - people claiming that others are fake, only posting braggy things to try and make themselves look better than other people. It really is a shame.

BUT.. getting back to this organic business! Everyone knows that organic food exists, right? Everyone has been to a grocery store and seen the organic section. Or ventured into a Whole Foods or a Trader Joes or a Greenwise or a Sprouts, etc. if they were in the neighborhood. We all know it exists. But many people still don't really have a good understanding of what it actually means to be organic. Or the benefits of why organic is a better choice than conventionally grown foods. So let's talk about that for a minute.

You can read tons of information online about what organic food is... but I will give you a quick little breakdown of the important stuff!

• Food that is produced using organic farming methods
• Organic farming practices are designed to encourage soil and water conservation and reduce pollution
• No synthetic pesticides or chemical fertilizers are allowed to be used
• Organic foods are not processed using irradiation, industrial solvents or synthetic food additives
• Any food labeled as organic must be USDA certified

That last point is where it gets a little tricky! You will want to read your labels carefully! Products that are 100% organic can carry the USDA seal below...

However, products that are only 95% organic can still call themselves organic and use the following seal...

And even worse, products that are made with only 70% organic ingredients can still claim organic on their labels, however, they are not able to use the seal.

So Organic = More responsible for the planet, reduced exposure to pesticides and chemicals and no artificial sweeteners, coloring or flavors! Sounds like a win to me! But why is it that we don't want those things in our food? I'll start with talking briefly about pesticides...

Did you know that the United States uses 1.2 BILLION lbs of pesticides a year? And that... wait for it... only 0.01% of those pesticides actually reach their intended target - the bugs! Crazy right? The rest ends up in our food, in our air and in our water and are linked to soooooo many health risks!

• Skin, eye and lung irritation
• Hormone disruption which can lead to early onset puberty and other health concerns
• Brain and nervous system toxicity
• CANCER

Other issues that are categorized as chronic effects from repeated exposure to pesticides are...

• Blood disorders
• Nerve disorders
• Birth defects
• Reproductive issues

According to a 1998 study by the National Resource Defense Council, children living in areas with heavy pesticide use had strikingly impaired hand-eye coordination, decreased physical stamina, short term memory impairment and trouble drawing.

I don't know about you... but none of that sounds like anything I would want to intentionally cause in my body because of my food choices.

So, is there a down side to eating organic? Well, the biggest complaint I have heard is cost. And it's true... organic foods are typically more expensive than conventional foods. But really... you get what you pay for. Right? I mean... you can go to McDonalds and get a cheeseburger for $0.69 or you could buy some organic, grass fed beef from the grocery store at a substantially higher price. Which would you rather put in your body?

But times are tough, and money is tight and not everyone can afford to eat 100% organic 100% of the time - as much as we would like to. So what do you do? How do you choose which items to spend more on and which you can do without? I suggest hitting up your local farmers markets whenever you can! Their prices are usually much more reasonable and you are supporting your community! I also highly recommend following the Dirty Dozen and Clean 15 guidelines below...

Personally, I also buy conventional bananas because you aren't eating the outside. It's similar to an avocado or a pineapple in that regard - not much is getting through the peel to what you will actually be consuming.

Does all that all make sense? Good!

So the take away here is really this: Eat organic whenever you possibly can, but at the very least, try your hardest to stick to the Dirty Dozen and Clean 15 guidelines. And always wash and scrub your fruits and veggies under running water to help wash away as much residue as you can.

If you have any questions about organic food vs. conventional - just ask! I'll be happy to connect you with some fantastic resources!

Getting back to my original point... Is this food snobbery? Or just people who are genuinely taking an active part in their health and wellness by making a conscious effort to do right by their bodies AND the planet AND to spread awareness to others so they can do the same? You decide! ;)

xoxo!
Julie :)

Motivation Monday: Check in!

Good Morning! Happy Monday!

I wanted to write this morning because now is right around the time that I start seeing many of my clients having all but given up on their health and fitness goals for the year. 70% of all people that start a fitness plan quit. Are you one of them? Did you start the year off super strong and dedicated and now you're lacking motivation to get off the couch and find the remote, never mind to workout and eat healthy? I get that. It happens. But that doesn't mean that you should stop trying and give yourself license to completely abandon your goals all together. What you need to do is find something that will KEEP you motivated. Something that gets you excited and makes you just want to bounce out of bed and start your workout or prep your meals for the day.

Maybe you had grand plans. Too grand. If you made a list of 50 things you were going to give up or add to your life all at once... that is likely the problem. Lifestyle changes take time and you can add them in one at a time to make sure they stick. That is sustainable. THAT you can build on.

Maybe it's your attitude. Are you looking at working out or eating healthy like it's a chore? Something that you dread and don't look forward to? Do you say things like "Ugggghhhhhh.... I HAVE to work out today!" Instead, start focusing on all the good things that will come from being healthy. And even be excited to say "I GET to workout today!!!"

 

Maybe it's the type of exercise that you're doing. Are you trying to force yourself to be a runner? Do you make yourself go to Zumba and it's totally not your thing? Do you feel super awkward using the weight machines in the gym but do it anyway because everyone says you "should"? Stop it. Stop it now! You're never going to stick with a workout routine that you don't enjoy. And there are sooooo many different forms of exercise out there, you should never have to suffer through something that you hate. Try out different classes, buy a new workout dvd, ask a friend if you can tag along with them for their workout to see if you might like it. Bring out your inner child and go buy a hula hoop! Think boxing might be for you? Give that a try! There are tons of fitness games on the Wii and Xbox Kinect. Play around and find which ones make you smile :)

Maybe it's your approach. Are you working out super hard and assuming that you should be able to eat whatever you want? Not true! Abs are made in the kitchen, folks! Weight loss is 80% nutrition and 20% fitness. You absolutely need both in order to succeed. And they need to be in the right balance if you want to see results. You can't out train a bad diet - plain and simple.

If you're struggling and want some additional guidance and support, feel free to reach out! I'll be happy to assist you along your journey! I say all the time to my clients that I want to start a HEALTH EPIDEMIC and I would love for you to join me!! :) 

In addition to recipes, health tips and tricks, I've had a lot of requests for info on what I'm doing personally health and fitness wise. So, I'm going to use this blog as a way for others to follow my own journey as well. You will see the struggles and successes that I have myself, and be able to share yours as well. It's about inspiring each other, right?

xoxo!

Julie :)

#turnupthehealth #happyhealthyfit #coacheschangelives

2015... the year of HOW!

I saw a post on Facebook towards the end of the year that was written by a leader in the local non-profit community, and it really spoke to me. He called 2015 the year of "How". How cool is that? I am going to take that and run with it, folks!

How can I be a better daughter, a better friend, a better girlfriend? How can I increase my relevance in the communities I serve? How can I give more and take less? How can I grow and expand my business to help even MORE people in 2015? How can I become better at supporting the goals and dreams of others? How can I become more present in my own life?

These are all amazing questions and I am beyond excited to spend this coming year tackling my "How's"!

Do you have a theme for 2015? Or maybe you want to tackle your own "How's". If so, I'd love to hear them!

xoxo!
Julie Marie

#turnupthehealth #happyhealthyfit #coacheschangelives

Welcome!

Well HELLO there! Welcome and thanks so much for stopping by my blog!

For those of you who don't know me personally... I'll start with a little introduction :) My name is Julie Marie and I'm an Integrative Nutrition, Fitness, Holistic Health and Lifestyle Coach here to share my passion for all things wellness with YOU! As a coach, I am all about fitness motivation, holistic health and nutrition, clean eating and guidance through an overwhelming world filled with hundreds of different dietary theories. I'm a champion of positive thinking, inspirational quotes and pretty much anything else you can think of that will make your body, mind, heart and soul happy <3

I've had my own business, Healing Arts by Julie Mitchell, since 2005 and recently decided to create "Turn up the Health" as a way to bring my passion for spirituality, happiness, health, fitness and nutrition all together under one perfectly balanced roof. 

I received my training as a Health Coach from the Institute for Integrative Nutrition. During my training, I studied over 100 different dietary theories, practical lifestyle management techniques, and innovative coaching methods with some of the world’s top health and wellness experts. My teachers included Dr. Andrew Weil, Director of the Arizona Center for Integrative Medicine; Dr. Deepak Chopra, leader in the field of mind-body medicine; Dr. David Katz, Director of Yale University’s Prevention Research Center; Dr. Walter Willett, Chair of Nutrition at Harvard University; Geneen Roth, bestselling author and expert on emotional eating; and many other leading researchers and authorities in the field of nutrition and wellness.

I received my Bachelors Degree from the University of Metaphysical Sciences, studying a wide range of topics including Emotional Well Being, Juicing, Fasting & Cleansing, Herbs & Natural Medicine, Great Spiritual Teachers, Gurus & Yogis, Meditation, Hypnosis, Coping with Stress through Mindfulness, Manifestation Skills, a variety of Energy Work modalities and much more. 

I am a Certified Personal Trainer through the National Academy of Sports Medicine as well as a Certified Reiki Master & Instructor, Polarity Therapist, EFT Practitioner and Reflexologist.

My education has equipped me with extensive knowledge in holistic nutrition, health coaching, and preventive health. Drawing on these skills and my knowledge of various dietary theories, I work with clients to help them make lifestyle changes that produce real and lasting results.

I consider it my life's purpose to help my clients become the happiest, healthiest, fittest version of themselves possible :)

There are so many exciting plans in the works for 2015 and I can't wait to share them with you and the rest of the world!

Stay tuned!!

xoxo!

Julie Marie :)

#turnupthehealth #happyhealthyfit #coacheschangelives