Monthly Archives: October 2014

Quick Update!

Hello everyone! My 24-Challenge has been going fantastic but I just wanted to take the time and share with you my other blog: http://nicololisuperfood.blogspot.com/

Here you can read about the benefits of superfoods like blueberries, pumpkins, and spinach. I have also included recipes to try so check it out.

I will have a new update about the challenge SOON so stayed tuned.

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Let the Challenge Begin!

Hello everyone. This past week was crazy busy for me and the same goes for this one. I wanted to post information about recipes I like but that will have to wait until next time. Instead, I’d like to give an update on my Advocare 24-Day Challenge. Last Friday was day one and it has been going great so far. It was a slightly rocky start with my cold and schedule but that hasn’t stopped me from working out and eating healthy. It is possible and if I can do it then so can you. 🙂

The main focus of this challenge is to eat healthy and creating balance in your diet. “It’s easier to cut calories than to burn them off”, according to Shawn M. Talbott, PhD, nutritional biochemist and former director of the University of Utah Nutrition Clinic, so it’s very important to choose your food wisely.

Here are some examples of what to eat & what to limit or avoid:

 Protein

  • Chicken Breast
  • Eggs
  • Lean Fish

Vegetables

  • Asparagus
  • Broccoli
  • Cucumber

Complex Carbs

  • Beans
  • Lentils
  • Oatmeal

Snacks/Other – Healthy Fats in Moderation

  • Avocado
  • Nut Butter
  • Oil

Fruit

  • Apple
  • Banana
  • Berries

Dairy

  • Plain Yogurt
  • Low-Fat Cheese
  • Milk (skim or reduced fat)

Limit or Avoid

  • Soda (even diet)
  • Processed Food
  • Creamy Sauces

Each day I start out with eggs (scrambled or sunny side up), potatoes (sometimes with broccoli and green peppers mixed in), and some sort of fruit. I would really love to try some new breakfast recipes though and possibly prepare ahead of time! If anyone has suggestions I would greatly appreciate hearing about them! Check out my Instagram video of my Sunday cooking.

For lunch and supper I eat either eat chicken or salmon with veggies and another side. Here is my supper from last Sunday – salmon with zucchini and potatoes. It was delicious.

Screen shot 2014-10-22 at 12.15.41 PMFor working out I usually do some cardio then work on my arms or legs. This is where I’m definitely in search of some advice! I have a bunch of workouts from Pinterest to go through to figure out a concrete workout plan. That is how I will be spending my weekend.

Screen shot 2014-10-22 at 12.15.55 PM

If you have questions, comments, or suggestions please comment or email me at nicololihealth@gmail.com.

Thank you!

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Less Than 1 Week!

Well I’ve officially placed the orders for the Advocare 24-Day Challenges. It says the packages should arrive by the 15th so I’m counting on that! Can’t wait to update everyone when it arrives! I will post my exercise and meal plans this week.

If you have any questions or comments please let me know!

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A Healthy Outside Starts from the Inside

“A Healthy Outside Starts from the Inside” – Robert Urich

Good Sunday evening everyone! Today I’m especially excited because I’ve started prepping for my Advocare 24 Day Challenge! It’s only October 5th but I felt like I should get a head start while I had some time to spare. I started out by having 20 oz of Fruit Punch Spark before preparing. It’s an alternative to coffee and other caffeinated drinks. I have a bad habit of drinking coffee with just as much creamer in it (yikes!) so what I really enjoy about Spark is that it’s mixed with water! Normally, you mix a packet of it with 8 oz of water but I do 20 oz so my H2O intake is greater. “The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters or 101.44 oz) of total beverages a day. The AI for women is about 9 cups (2.2 liters or 74.39 oz) of total beverages a day” according to Mayo Clinic. Lately, I haven’t been drinking that much water but while doing the challenge I made sure to drink 87.5 oz a day.

While drinking my Spark I began by grabbing plastic zip lock bags and a sharpie. Once my 24 Day Challenge comes in the mail I will put each day’s products in the corresponding bag to make things easier and more organized. I wrote what day of the challenge it would be and the date. I made bags for me, my roommate, and my boyfriend. I’ve included a picture from my Instagram below – make sure to follow me!

Screen shot 2014-10-05 at 4.58.58 PM

This is only the first step. On and off today I’ve been trying to put together ideas for new workouts, snacks, and meals. I have some good plans but I will share them on my next blog. Do you have any exercise routines or clean eating recipes? If so, please feel free to comment below or email me at nicololiblog@gmail.com. Thank you in advance! Most of my ideas come from Pinterest where I have the relevant boards: Advocare, Delicious Recipes, Fitness, Healthy Foods, and Quotes. Follow me for your own inspiration.

To end this post, I thought I would include some helpful links to other sites besides Advocare’s for information:

I’m curious to know what drives you to eat healthy and exercise? I’m always looking for new ways to stay positive. Have a great night and stay motivated! 🙂

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