Why should you start your morning with warm lemonade?

In today's society we have become programmed to practically crawl to the coffee pot first thing in the morning. The problem with this? When we first wake, our bodies are in an acidic state from all the breakdown of lactic acid and toxins throughout the night. By drinking coffee first thing, we are making our body even MORE acidic which not only makes it harder to lose weight, but it affects our energy levels, our skin, and greatly impacts our digestive system in a negative way. Did you know that one way our body keeps acid from entering our vital organs is to store the acid in your fat cells, leading to weight gain and obesity??

So the question is, what should we be drinking first thing?? Obviously WATER. When we wake up our bodies are dehydrated from having ZERO liquids for at least 7 hours. So not only is it craving some hydration, it needs something that is going to help FLUSH the toxins that have been built up in your liver through the night.

Why Lemon?

The vitamin C in lemon juice helps produce glutathione which helps the liver to process toxins and eliminate them. The combination of water mixed with lemon helps the formation of quality bile (gross, I know... just being real). 

The warm water also promotes peristalsis, the contraction of muscles in the colon that keeps waste and fat moving along the digestive tract and out of the body for elimination. Also, lemon juice contains the minerals calcium, iron, magnesium, potassium, sodium, and manganese, which makes it highly alkalizing to the body!

Tip: your water should be the temperature of a cup of tea, not boiling hot! If it's too hot the vitamin C in the juice is easily destroyed by high temperatures.

** For more on this, I suggest picking up a copy of "The Science Of Skinny" by Dee McCaffrey, CDC

What Can Drinking Warm "Lemonade" Do For You?

If I haven't already convinced you to ditch coffee first thing and turn to warm lemon water first, maybe these health benefits will do the trick. 

1. Lemon water is full of electrolytes like potassium, calcium, and magnesium (3 of which most humans are VERY low on)!

2. Help with your joints - if you're a runner or heavy lifter, this is a no brainer!

3. Better disgestion - hello, step number 1 in healthy weight loss

4. Increased liver function - coffee, alcohol, drugs all put A LOT of stress on the liver. Take care of this organ, without it, there would be no YOU.

5.Liver cleansing 

6. Fight respiratory infections

7. Regulate bowl movement 

8. Reduce depression and anxiety symptoms - since warm lemon water has a high potassium content, both depression and anxiety are linked to not having enough potassium in your blood

9. Regulate blood pressure 

10. Revitalize your skin - thank you vitamin C!

11. Protect your body through pregnancy 

12. Relieve heartburn 

13. Kidney stone relief 

14. Weight loss 

15. Oral health - lemon water helps relieve tooth pain and fight gingivitis 

16. Prevent cancer - studies have shown cancer cannot thrive in an environment that is rich in alkaline- a substance prevalent in lemon

So, get on the lemon water train! You'll feel better, you'll have more energy, and you won't even miss having coffee first thing!!! 

XO,

Brianna

The Healthiest Meal Of The Day

When a salad + dessert take one extreme nutrition, Shakeology is born.

Are you one of those people who knows they need more veggies in their daily meal plan but the thought of a salad in place of a cheeseburger just doesn't do it for ya? Or instead of reaching for that treat late at night, going for veggies instead? You're not alone.

But what if you could get all the nutrition in a salad (times 3), that actually tastes like dessert? I'm serious, stay with me.

I used to pay SO much money for vitamins, top notch protein shakes/meal replacement shakes, and superfood supplements online. 

Here's just an example:

1. Mytrition Women's Sport Personal Pack- $39.99/month

2. Probiotics- $46.99/60 day supply

3. Vega One, All In One Protein Shake- $70/ 19 servings

This alone adds up to almost $135/month and still doesn't provide me with the same nutrition as Shakeology which costs $129/month.

It gets better though, are you ready?

Vega One vs. Shakeology:

This is the Vega One “All in One” Shake and the same shake I USED to buy.  It has (synthetic) daily vitamins, compared to the Tropical and Vegan Chocolate Shakeology that come from 100% natural whole food vitamins.  And, it IS a meal replacement.  It also contains (very FEW) super foods. Nineteen to be specific.  It is 100% natural.  Another plus. The taste however, does not even compare!

So what's the difference? Shakeology has SEVENTY super foods.  And it's those super foods that give Shakeology it’s unique profile. I believe it’s also those super foods that are responsible for Shakeology’s thousands of patient testimonies including, cholesterol and blood pressure reductions, digestive regularity and improvements, and reductions in diseases with inflammatory markers. With Shakeology, you get EVERYTHING that Vega One offers, PLUS an additional FIFTEY ONE exotic super foods all working to improve your health, energy and recovery.

Additionally, Vega One does not use the one strain of probiotic that is proven to not be destroyed by stomach acid, Bascillus Coagulans. Shakeology, does use this strain of probiotic. This is important because if a probiotic isn’t able to with stand stomach acid, it will never reach the intestine to do its work.

Here is the final consideration comparing Vega One to Shakeology.  Vega One costs $70 for just 20 servings.  Shakeology costs $129 for 30 servings.  When you compare the actual breakdown of cost per serving the difference is just 80 CENTS per day.  For 80 cents more a day you are getting three times the amount of  exotic super foods, best strain of probiotic and quality of shake. Did I mention shakeology helps improve your mood too?!

This article comes from another blogger, click here to read more! 

Shakeology vs. Vitamins:

Time and time again I have people who roll their eyes at the words of a "nutrient dense meal replacement shake". Especially one that's seems as pricey as Shakeology. Funny part? Before doing my own research, I was that SAME person! I took my beloved vitamins, had my vegan, raw meal replacement shake, I didn't need NEW.

What are aren't told is that 99% of the time the vitamins we are taking aren't actually doing us any good. Many times they are actually harming our bodies. So how is this true?

Just like refined foods, synthetic refined vitamins have been robbed of all of the extra accessory nutrients that they naturally come with as well. In turn, like refined foods, they can create numerous problems and imbalances in your body if taken at high levels for long periods of time. They can also act more like drugs in your body, forcing themselves down one pathway or another. At the very least, they won't help you as much as high quality food and food-based supplements.

Nutrients from whole foods are just as they say, whole. Nutrients from within this complex cannot be taken apart or isolated from the whole, and then be expected to do the same job in the body as the whole complex is designed to do.

The perfect example of this difference can be seen in your car. An automobile is a wonderfully designed complex machine that needs all of its parts to be present and in place to function properly. Wheels are certainly an important part of the whole, but you could never isolate them from the rest of the car, call them a car or expect them to function like a car. They need the engine, body and everything else.

Since refined foods are not recognized by real food by our body, synthetic vitamins aren't either. So although we think we are doing ourselves good by choking down that handful of vitamins every morning, it's actually causing our bodies MORE harm.

Stick with the simple nutrition. There's a reason it's a little higher priced than supplements you can find on the shelves of GNC... You get what you pay for.

Order Your Shakeology Here

Thanks for stopping by!

If you have questions, please comment below or email me at brianna@briannasoutherlandfitness.com!

XOXO

3 Day Refresh: Not Your Average Cleanse

What is the 3 Day Refresh?

The 3 Day Refresh is a safe, easy, and gentle cleanse that will help boost your energy, clean out the GUNK from your system, and help cut those cravings from the foods you're trying to let go of.

This cleanse is designed for people who have a few pounds to lose or are just looking for a way to refresh their bodies and get some more energy! This by NO means is a starve yourself kinda cleanse, nor is it a pure liquid detox either. You stay pretty full, and most of all, SATISFIED.

So, what will your 3 days consist of??
You're 3 day refresh package comes with 75% of everything you need in those 3 days, so great right?! The cleanse consists of three daily shakes which are high in protein but also SUPER high in nutrients, plenty of filtered water, a fiber sweet supplement, plus a wide array of fruits, veggies, and healthy fats throughout the day to keep your energy up and your metabolism going. It's a low calorie cleanse but packs a power punch with dense nutrition that you'll be getting from Shakeology, a Fiber Sweep drink, and your Vanilla Fresh Protein Shake each day. I'll be the first to tell you, I get HANGRY when i'm hungry and can't eat... at NO point in these 3 days did I feel that way!

PURCHASE THE 3 DAY REFRESH HERE

The Meal Plan:

What is really great, is although the plan is simple, it offers alternatives for each meal so you can choose what may be most appeasing to you. 

Here's a typical day on the refresh:

Wake Up- Drink 10-12 oz. filtered water

Breakfast- Shakeology with 1 serving of fruit

Mid Morning- Drink your Fiber Sweep which is an all natural digestive health drink. It contains chia seeds, flax seeds, and psyllium seed husk which all promote healthy digestion. 

Lunch- Drink you Vanilla Fresh Shake with 1 serving of fruit, plus have a serving of veggies and a healthy fat from the list provided. I loved hummus with veggies!

Afternoon Snack- Eat something from your vegetable and fats list, or make one of the juices provided in the book. 

Dinner- Drink your second Vanilla Fresh Shake plus a delicious meal from the 3 day refresh booklet which comes with your program.

See, told you starvation wouldn't be an issue... :)

The Final Results...

This cleanse is one of the only detox/cleanses I will do! I feel SO good after the 3 days, usually drop close to 4.5 pounds and a few inches from my waistline. The best part though was the incredible sleep I got and finally getting rid of my CRAVINGS! Man, sugar gets me out of control. 

The top pictures are on day 1 - the bottom pictures are on day 4
In 3 days I lost 4.3 pounds and 5 inches!

3 Day Refresh Expectations:

You can expect improvement in your digestion, energy, and weight loss. The purpose of this program is to put you on the right path towards better health and overall wellness. It's a great program for those who are starting a new fitness program, stuck in a weight loss plateau, or those who just need a quick cleanse after a weekend of indulgences to get their mind and body back on track. After the program, you should full lighter and healthier overall, which is a GREAT push to continuing clean eating and exercise!

**Special Note** For maintenance and continued progress after the refresh, I HIGHLY recommend purchasing the 3 Day Refresh WITH the full supply of Shakeology which is known as the "3 Day Refresh Challenge Pack". You are SAVING money when it is bundled together & you get to continue you progress long after the refresh ends. Definitely a WIN-WIN in my book!


Purchase 3 Day Refresh Challenge Pack!

10 WORST Ingredients In food

I breaks my heart to see how the food industry has most of our population fooled on the truth behind what's really going into our mouths.

As many of us are trying to clean up our diets and start incorporating exercise to hop on this bandwagon of living a healthy lifestyle that seems to continue growing, these food chains are using their well thought out marketing strategies to make us believe false statements and give into unhealthy ways without even realizing it. It's sick and SO wrong.

There are so many "rumors" constantly being spread on what to eat, what not eat, what is best for weight loss, the truth about gluten free... blah blah blah!

In today's world how is one single person supposed to figure out what the best food really is to eat and what isn't? Once healthy foods are now secretly being made unhealthy by these large companies by adding ingredients consumers don't understand. This leads to assumption they are GOOD for us because the front of the box or package says "natural", "sugar free", "fat free", etc.

Though I could go on a 25 page rant on how I feel about the food industry today, i'll simply identify 10 food labels that are EXTREMELY harmful that we should ALL avoid. This is at least a step in the right direction, right??

The 10 Worst Ingredients In Food

1. Artificial Colors 

Artificial colors are used to enhance the color of the food and make it look a lot more appealing, but these colors host a rainbow of risks: some of them have been linked to various health issues, such as allergic reactions, fatigue, asthma, skin rashes, hyperactivity, headaches, and they are also linked to various types of cancers.

Artificial colors are found in many processed foods, such as candies, beverages, pet foods, baked goods, cereals and even medications. Here are some of the most common food colors used today: Blue #1 (Brilliant Blue), Blue #2 (Indigo Carmine), Citrus Red #2, Green #3 (Fast Green), Red #3 (Erythrosine), Red #40 (Allura Red), Yellow #5 (Tartrazine) and Yellow #6 (Sunset Yellow). Always read the product label to see whether it contains artificial colors, so you know to avoid these foods.

2. Monosodium glutamate (MSG)

MSG has been under the cautious eye for at least a year now... but why? It is a processed flavor enhancer that can be found in Chinese food, restaurant food, salad dressing, chips, crackers, sausages, processed meats, dips, frozen meals, soups and more. It has been linked to various health issues, such as: brain damage, liver inflammation, learning disabilities, obesity, headaches, nausea, asthma, change in heart rate and various other diseases.

BE ON THE LOOKOUT FOR THIS 3 LETTER DEATH STATEMENT.

3. Artificial Preservatives 

There are various types of preservatives which prevent spoilage and food poisoning and prevent mold growth.  The intent of preservative use is well-meaning, because they prevent botulism, mold and bacteria, which gives products a longer shelf life and protect people from illness, however many preservatives have dangerous side effects and are potentially carcinogenic, can cause hyperactivity, hormonal changes, liver damage, nervous system damage and many other health problems.

Wonder why ADD & ADHD symptoms seem to continue rising?

When you read the label, look for butylated hydroxyanisole (BHA), butylated hydrozyttoluene (BHT), tertiary butylhydroquinone (TBHQ), sodium benzoate, potassium bromat (typically used as a flour improver E924). Also sodium nitrates and sodium nitrites are another preservatives which are added to processed and cured meats to preserve color and extend shelf life (your hot dogs for example). Unfortunately, these compounds can be converted to nitrosamines, which are potentially carcinogenic chemicals.

4. Artificial Flavors 

These are chemical mixtures that imitate natural flavors. You can find them in artificially flavored jellies, soft drinks and candies.  These are made of a similar taste base, but have dramatically different flavors due to the use of different scents or fragrances. Many artificial flavorings are derived from petroleum, and most artificial flavors actually contain many chemical ingredients, not just one, and many of those chemicals are volatile.  For example: brominated vegetable oil (BVO) is primarily used to boost flavor and help emulsify citrus-flavored soft drinks.

Artificial flavors have been linked to brain and nervous system damage, cancer, nausea, headaches, dizziness, allergic reactions, dermatitis, eczema, hyperactivity, asthma and much more.

5. High Fructose Corn Syrup (HFCS)

This is a cheaper alternative to cane and beet sugar, and in the United States it is among the sweeteners that have primarily replaced table sugar in the food industry. Due to US-imposed tariffs in the United States sugar prices are two to three times higher than in the rest of the world, which makes HFCS significantly cheaper, so that it is the principal sweetener used in processed foods and beverages. It is commonly used in breads, cereals, breakfast bars, lunch meats, yogurts, soft drinks, soups and condiments.

Critics of the extensive use of HFCS in food manufacturing argue that the highly processed substance is more harmful to humans than regular sugar. Also many health concerns have been linked to HFCS, which potentially contributes to obesity, cardiovascular disease, diabetes and non-alcoholic fatty liver disease.

6. Artificial Sweeteners 

These include aspartame, saccharin, sucralose, acesulfame-K and more. These  are chemical food additives that duplicates the effect of sugar in taste with less food energy. They are anywhere from 30 to 8,000 times sweeter than sugar and as a result, they have much fewer calories than foods made with table sugar. Many sugar substitutes have zero calories per gram. They are found in diet foods and diet products to reduce calories per serving.

They have been associated with a negative impact on metabolism, and some have been linked to obesity, IBS, brain damage, cancer, headaches, dizziness and hallucinations.

7. Trans Fat

Trans fat enhance the flavor, texture, and shelf life of many processed foods. These are formed when manufacturers turn liquid oils into solid fats via a process called hydrogenation. It has also been claimed that a high intake of trans fats may have a direct association with prostate cancer in men.  Also many commercial brands of soybean oil are often hydrogenated to help increase their shelf life, and more than half of all soybeans crops grown in the US are genetically-modified (GMO).

Also pay attention to a fat substitute that adds no fat, calories or cholesterol to products such as baked and fried goods and is called olestra. Although it may sound good to you,  olestra may cause abdominal cramping, loose stools and inhibiting the absorption of some vitamins and other nutrients. Olestra is unapproved for sale in many countries, including the European Union and Canada, but products containing the ingredient can still be purchased at grocery stores in some countries. 

8. Refined Grains

A refined grain is made by processing a natural, whole grain so that some or most of the nutrients are lost. When a whole grain is refined, both the bran and germ are removed, including all the fiber, vitamins, and minerals.  Refined grains are also easy to digest and increase your blood sugar and insulin levels, which can lead to all sorts of health problems. Replace processed grains with whole grains, like brown or wild rice, wholemeal pasta, whole-wheat breads, barley and oatmeal.

9. Sugar

Did you know the average American consumes almost 80g of sugar per day??? Do you know much we are SUPPOSED to have? 30 grams. THIRTY!!! That is almost triple our daily recommended serving. A single individual consumes close to 60 pounds of sugar in a year, and we are wondering why obesity is sky rocketing and diabetes is the NUMBER 1 medical issue today. 

Sugar can be found not only in obvious foods such as cookies, cakes, sodas, soft drinks and other sweets. Sugar can be found even in pasta sauce, salad dressing and canned vegetables. So when reading food labels, look for sugar listed as the first ingredient and be aware of hidden sugar names: fructose, lactose, sucrose, maltose, glucose, dextrose.

Eating lots of sugary foods are more likely to cause you to gain weight. Research shows that being overweight or obese increases your risk of cancer. This is because obesity may cause changes in hormone levels or insulin that might increase the risk of developing breast, colon or uterine cancer. Therefore limiting the amount of sugar in your diet is important. Diets high in sugar and refined carbohydrates can lead to overweight and obesity, which indirectly increases cancer risk over time. 

10. Salt (Sodium Chloride)

Sugar can be found not only in obvious foods such as cookies, cakes, sodas, soft drinks and other sweets. Sugar can be found even in pasta sauce, salad dressing and canned vegetables. So when reading food labels, look for sugar listed as the first ingredient and be aware of hidden sugar names: fructose, lactose, sucrose, maltose, glucose, dextrose.

Eating lots of sugary foods are more likely to cause you to gain weight. Research shows that being overweight or obese increases your risk of cancer. This is because obesity may cause changes in hormone levels or insulin that might increase the risk of developing breast, colon or uterine cancer. Therefore limiting the amount of sugar in your diet is important. Diets high in sugar and refined carbohydrates can lead to overweight and obesity, which indirectly increases cancer risk over time. 

Beachbody's Ultimate Reset Review

After looking at this Reset kit for almost 4 months, I came back from vacation and decided to dive right in! Committing to 21 days of a cleanse SCARED me. I kept finding excuses not to start because I didn't have 21 days... I finally realized I have to make 21 days and make this work if I wanted to do it. SO here we are!

What is the Ultimate Reset?

The Beachbody Ultimate Reset is a scientific 21 day detox that helps wean your body from craving unhealthy foods and prepares it for change. During the reset your body will release toxic compounds that are clogging your cells and help restore your metabolism back to normal. How? This diet is designed to be nutrient-dense with the right amount of enzymes and probiotics your body needs on a daily basis. Most cleanses do the body more harm than they do good-- by starving your body of exactly the nutrients it needs. On the Ultimate Reset, you will eat better than you have in years and actually eat 3 full meals with a possible snack.

What does the Ultimate Reset come with?

It comes with a full meal plan for 21 days, 6 supplements along with an "on the go" supplement carrier, and full recipes for every meal. I loved the participant website. I gave testimonials, provided support, and provided me with a 21 day grocery list where all I had to do was print and shop!

Why I decided to give the reset a try

As a sugar-oholic, Shakeology (the nutrient dense shake created by the same person who created the Ultimate Reset) has been my saving grace! When looking into this cleanse that had been recommended to me by another coach I learned it was much more than a cleanse! I was already a healthy eater, but I knew I was eating too much of some food groups and not enough of another. I LOVED cheese, avocado, and nuts... which was way too much fat for an everyday diet. I knew I needed to cut back on my dairy intake but couldn't seem to do it on my own. The 21 day reset came with recipes, a meal plan, and a specific guide to be sure those 21 days left no confusion and even included a detailed description of each food in the cleanse and its health benefits! I was ready for my energy to be at an ultimate high and needed to cut my sugar cravings.

My Experience

Day 1: I was so surprised by how BIG the portions were and how much food we were able to eat today. The food was all amazing, though it did take some time to put together. For the first time in I don't know how long, I felt sleepy at 9:30 and was passed out by 10:30 with no restlessness.

Days 1-4 I had a minor headache from the caffeine withdrawls however I was amazed at the sleep I was getting! The first night I was OUT within 30 minutes of going to bed. Typically it takes me hours to go to sleep and I still wake up frequently throughout the night. 

Week one realizations:

🔸I'm a grazer. I go to the kitchen whenever I want & eat. I don't hardly eat full meals but I've been eating way more then I think I have. I'm starting to learn to be more aware of when I'm eating & if I'm actually hungry or just need more water.
🔸My sleep is AMAZING! Y'all, before this week I don't know the last time I fell right to sleep (before midnight) and slept 8 hours!
🔸I wake up with energy & enthusiasm to take on the day! Before, I was a zombie until I had my coffee. Now, I don't need it!
🔸I have more energy throughout the day versus feeling sleepy come mid-afternoon. I start fading off between 9:30-10 which really is unheard of for me. 

Hello WEEK 2!

The portion sizes have NOT gotten any smaller. Day 9 took me an hour to finish my lunch & that was with the little pep talk I had to give myself to keep eating... I'm down 3.4 pounds and starting to see a change in my overall skin color, brightness, and my face looks slimmer.

Week two realizations: 

I took a picture and compared it to my "before" picture & was AMAZED by the difference. Though there's not a huge change in my size (less bloating & 4.5 pounds lighter), I was taken back at the difference in my skin color! 

The circles under my eyes have faded, the random breakouts I started having this summer on my shoulders and upper back have disappeared, my skin looks more even & HYDRATED. My eyes are looking brighter (which is a huge plus for me because they used to get red A LOT for no reason).

Although my workouts have been minimal, my skin looks tighter & less dimpl-y {yes, I just said that}!

THIS is why I'm so fascinated by food & how it affects your body! I thought I ate pretty clean 90% of the time & I'm still amazed by the change this far. 

Week 3- The FINAL Week!

The last week is by far the hardest! With a day to day busy schedule, it's been tough only in-taking fruits and vegetables.

I found myself constantly hungry, but didn't want to mess up the final results of the cleanse.

Lesson learned?

Keep drinking LOTS of water. This has been the only way I have been able to push past my hunger and stick to the meal plan!

FINAL RESULTS...

I was pretty taken back by the final results. Although they were mostly inner changes, I had some pretty distinct outer changes as well. 

I felt almost like a new person! I learned a ton of great recipes I will continue to incorporate into my meal plans and well as a few new foods I never thought i'd find myself eating, yet ended up LOVING.

Is the reset for you?

Do you feel like you need a detox, but want to do something where you still eat 3-4 times per day and can still go about your day to day life? This detox rids your body of all the toxins and free radicals we come in contact with on a daily basis. PLUS, if you have digestive issues, this cleanse will be a game changer for you!

Contact me for more information or if you're ready to give this this a try! I provide online accountability groups in order to help keep you in line through your journey.