Watermelon never tasted so good! This is why I love my 3 day reboots a few times a year. Makes me love and crave real whole foods again. Next up, cucumber and avocado salad and tonight, zucchini cashew soup. Yum!
Let’s talk about food addiction. This has become a very interesting topic to me recently. At first, I was like, “No, I don’t have an “addiction”. That sounded too harsh. But as I read the book, The Hunger Fix by Pam Peeke, MD I knew I needed to face the reality. Many of us do have food addictions. And we are not solely to blame. The food industry uses our instinctual pull towards sweet, salty and fatty foods to make their products so desirable we literally cannot help ourselves from over doing it.
Dr. Peeke suggests to begin addressing food addictions by first detoxing the body and avoiding all added sugar, processed foods, eating out and any trigger foods that you may have. I decided that now was the perfect time to try the Ultimate Reset 3 week cleansing and rejuvenating system. I've just made it through the first week and I'm feeling remarkably light and energized. I'll be sharing more about this cleanse in a future post.
Here’s an excerpt from Bethesda Magazine that explains some of the science behind food addictions:
"Evidence in recent years has suggested that some foods may, in fact, hijack the brain’s reward system in susceptible individuals, much as cocaine, heroin and other drugs do.
Groundbreaking studies using functional magnetic resonance imaging (fMRI) and positron emission tomography (PET) scans have demonstrated that when people with food addictions are shown pictures of and/or eat sweet, salty or fatty foods, the pleasure centers of their brains light up and stay lit up much longer than in those without an apparent food addiction. The stimulated pleasure center, in turn, triggers an intense desire for more.
“The brain scans were game-changers because they show that regardless of addiction—whether it’s to drugs, food or alcohol—you see the same changes in the reward center of the brain: The total number of dopamine receptors is way down, allowing only a small amount of this pleasurable brain chemical to get through—and thus, people experience less and less pleasure and reward,” Peeke says. “That’s why addicts of any kind need more and more of their substance to even feel a small amount of pleasure.”
When the brain is continuously flooded with high levels of dopamine, she explains, many of the dopamine receptors shut down. As a result, when you do consume the desired food, “you don’t feel as much reward, and it takes more of a hyper-palatable food to actually enjoy the original pleasure you had when your dopamine-receptor population was normal,” Peeke says. “You need six cupcakes to get the pleasure you used to get from one.” Read the rest of the article here.
If you are curious about whether or not you have a food addiction, take thisquiz to find out how you rate.
List your top 3 foods that you have a hard time stopping one you start. Or the ones that you have a hard time saying no to if they are in your presence, regardless of how determined you are about your nutrition plan. These foods may or may not also be the ones that cause you to thrown in the towel on trying to eat healthy for the day (or week, or month) once you've had them.
Think about your attachment to these foods. How do they make you feel after you've eaten them? How do you feel when trying to not eat them? How much energy do you spend thinking about and trying to manage these foods in your life? How would life be different if you didn't struggle with the decision to eat or not eat these foods on a regular basis?
If you want to more about how I help people get in great shape through common sense, real food nutrition, fun workouts that you can do in the comfort of your own home and ongoing support, motivation and accountability from me and a group of peers, contact me for more info! And, take a minute and make me your FREE COACH over at teambeachbody.com!
I’m no newbie to cleanses. I’ve juice cleansed, I’ve master cleansed and I’ve done various food based cleanses including the Standard Process cleanse and an Auyrvedic cleanse. Some with herbs and supplements, some without. Some with food, some all liquid. The longest cleanse I’ve done was 21 days but usually I do 3. Why do I cleanse? It feels good to give the digestive system a break. Whether it’s from bad habits like stress eating that get out of control or a temporary break from your routine like moving or traveling, doing a cleanse can be a great way to get back on track. I recently spent two weeks traveling. A week in Minneapolis for the 2014 National Wellness Institute Conference and a week for our family vacation, visiting some of the hot spots of our home state, Florida. I’ve been very focused on my health goals lately but I knew the traveling would potentially set me back a bit. So, I planned ahead and ordered a new product from Beachbody, the 3-Day Refresh to begin the Monday after our vacation. The 3-Day Refresh, in a nutshell is a vegan food cleanse that is high fiber and high protein, thanks to the shakes and fiber drink that are included. You eat or drink every 2 hours so you never really get hungry. Well, I did get hungry a couple times, but I’ll explain below. What comes with the cleanse is: a guide to the program including recipes, 3 packets of fiber sweep (a fiber drink to help flush toxins and cleanse the digestive system) and 6 packets of Vanilla Fresh (a vegan protein shake). You can order the 3-Day Refresh with or without Shakeology. I ordered without because I already have plenty at home but it is part of the plan. Below I’ll give you a day by day breakdown on what I ate and drank each day, including any small deviations from the plan, how I felt and what my final results were.
Starting weight: 153 (weight before leaving on vacation – 150)
Starting measurements: Hips: 42 Waist: 36 Chest: 34 Thigh: 23 Arm: 12
Exercise: 30 min. Cardio Fix video
What I ate:
Weight: 150.6 (you think I lost a little water weight, maybe??)
Exercise: 30 min. Lower Fix video
What I ate:
Exercise: 30 min. Upper Fix video
What I ate:
Measurements: Hips: 39.5 Waist: 33 Chest: 33.5 Thigh: 23 Arm: 12 Total: – 6 inches
My overall impression of the 3-Day Refresh is that this was the best cleanse that I’ve ever done. It took my 3 lb. weight gain from vacation absolutely made it disappear over just a couple days instead of the weeks that it could have taken otherwise. Plus, I lost an additional pound from my pre-vacation weight! Bonus! I was also very satisfied most of the time. I did have a low point in the later afternoons where I’d get a dull headache, but not enough to want to take something for it and it didn’t stop me from getting things done. I had zero cravings and was perfectly content with my food the whole time. It helped that I was working from home those 3 days and didn’t have any social plans. I did however cook my family a typical dinner but this did not tempt me and make me want what they were having. The only inconvenience was trying to prepare two meals at once and being pretty hungry at that time of day. After having to eat a few almonds on Monday to make it through dinner prep, I started preparations earlier the next two nights. I usually eat dinner around 7 but I found that I needed to eat around 5:30 on this plan. I did however stay satisfied until bed time. I had my shake a couple hours after my dinner to ensure that I wouldn’t go to bed hungry. I did got to bed by 10 pm all 3 nights which is a good thing! When day 3 was over, I actually wished that the cleanse was 2 more days. I’d absolutely purchase this in a 5 day plan. Beachbody does make a 21 day cleanse called the Ultimate Reset which I’m sure I’ll do one day.
What’s next? Well, I went back to my 21 Day Fix meal plan, which I love for a daily well balanced diet. The first 2 days I didn’t feel the need to eat all of my portions, so I didn’t. I listened to my body and eased into eating meat and grains again. Now that I’m back up to my normal calorie range, I’m living my super active lifestyle as a working mom while fitting in my workouts! I have started PiYo for a great low-impact strengthening and lengthening workout and I still like to take the kids to the YMCA a couple days a week or find other ways to get a bit of cardio in 3-4 days a week. Vacation was fun, but man, I’m glad to be back in my routine!
Interested in trying a 3-Day Refresh yourself? Or maybe you’d just like a little help figuring our how you can improve your health? I can help. As a coach, I can assist you with achieving your health goals. Contact me for more information: firstname.lastname@example.org or visit my facebook page at: www.facebook.com/getfitwithmamajen.
As much I tried to keep myself from going overboard, two weeks away from home for work travel and vacation resulted in a 3 lb. gain. NOT the direction I'm going for! After my 3-Day Refresh, I've lost the 3 pounds plus 1 more! Was part of that water weight? Yes, I'm sure...but not all of it. It could have taken me a couple weeks to get rid of my vacation bloat but it only took a few days. Not bad at all! What did I eat? Here's some pictures below. I'm going to write a detailed blog post too. Stay tuned!
Hi, I'm Jennifer Oppelt, my friends call me Jen. I live in St. Petersburg, FL with my husband and two children, Logan and Ashton. I love spending time with my family, cooking, creating and connecting.