8 Weeks to Wellness: Week 1 Online Challenge

In our office quest to get healthy by November, I decided to follow up the 10 Day Metagenics Cleanse with 8 Weeks to Wellness. I've done 8 Weeks to Wellness one time a year for the past two years, so I thought I would do it again this year too.

This time it's a little bit different though. I'm doing the 8 Weeks to Wellness Online Challenge. This is a High-Tech, Low Touch program that provides patients with all of the same education (plus more) but less required time in our office. Right now we have two patients who live in Minnesota doing the program for the first time and two 8WW Alumni doing it locally (including me). 

Here's the basics:

• Online video tutorials about eating well, moving well, and thinking well each week
• Weekly quiz to proceed to the next week's info
• Guidelines on how to eat
• Weekly workouts you can do at home or the gym, scaled for different ability levels
• Guided Meditation
• ALL THE INFO you need to get started LIVING HEALTHY!

My Goals: Lose 9lbs and 2% body fat, exercise 5 times a week (3 Crossfit + 2 8 Weeks to Wellness workouts), fit into my jeans comfortably! 

Did you see the Channel 13 News Segment on 8 Weeks to Wellness? Check out Dr. Wes and the great things about 8 Weeks to Wellness! 

If you are interested in doing the full 8 Weeks to Wellness program or the 8 Weeks to Wellness Online Challenge, please talk to Dr. Wes or call the office for more information. (515) 978-6661. 

Days 8, 9, & 10 of Cleanse/Staff Results

I don't really have a lot of great updates or exciting news about ending the cleanse, except that it's over! We basically repeated the same foods from the first few days as we finished the cleanse. 

Here's what I lost:

We all have happy livers now!

• 4.5lbs
• all of my cravings which is INCREDIBLE! 
• belly bloating
• fatigue
• facial blemishes

Here's what I gained:

• energy
• better sleep
• more "tone" in my arms
• more room around my waist
• the ability to take my rings off
• motivation to KEEP GOING! 

Here's how the other staff did:

Dr. Wes: The main thing I noticed on the program was my energy and alertness. The last month or so I have been sluggish and tired a lot more than usual for me. After the first day, I noticed a difference! I had much more energy throughout the entire day, slept better which allowed me to wake up more refreshed. I also noticed my pants fitting a bit better as well. I'm glad I did it, it's always good to refocus on your health and pay close attention. Mix things up, challenge the body, it's the only way we grow. I plan on doing this cleanse probably 2Xs/year. 

Cassie: I really liked the cleanse! The first day I was super hungry, but it wasn't unbearable. I never got any headaches or cravings really, there were some things that I thought sounded good but I was fine with not having them. At the end of the cleanse my body felt fantastic! I wouldn't say I had horrible eating habits before the cleanse, but I've definitely stuck with those eating habits and I feel great.

Kendra: As far as the cleanse goes I thought it was pretty easy. It goes a lot easier when you plan your meals and cook them ahead of time. A couple good points are I wasn't bloated at all and I maintained energy through the day. The only other thing for me was I went to the bathroom "a lot"!!!!!! :) :) I cut out the calm drink a few of the days!! :)

If you are interested in doing a Metagencis cleanse through our office, talk to Dr. Wes at your next appointment and  we will get you going! Waukee Wellness: (515) 978-6661 

Day 7--Mental Clarity Day

As I was driving home from a new baby visit, I realized that my mental clarity was really good. I felt good driving and not "foggy" as I sometimes feel when I'm tired. It was glorious! I also have a lot more energy today and noticed that my cheek bones were coming back into sight. :)

I FINALLY made it to the gym this morning for the first time since I started this cleanse. The workout was right up my alley with rowing, box jumps, and burpees.  I attempted to do this workout "prescribed" (Crossfit's way of doing a workout without any modifications). My rowing was ridiculously slow and I biffed it once on the box jumps, but I completed the workout and tried to keep as steady of a pace as I could. It felt good to move again, even if it was much slower. 

Our meals for the day were pretty standard, except I invented another NEW recipe! So exciting! 

Here's what we ate:

Breakfast: cottage cheese, "real" oatmeal, egg whites, veggies

Lunch: Cottage cheese, salad, left over chili, green beans, tomatoes

Dinner: Shredded Chicken, squash, green beans, fruit

Snacks & Supplements: Fresh Fruit blended with UltraClear, AdvaClear, UltraFlora, Green Tea, Pomegranate Juice + Colon Cleanse

NEW Recipe! Buffalo Chicken Salad

1 cup cooked chicken, shredded

3T Plain Greek Yogurt

1tsp Frank's Red Hot Sauce or Buffalo Sauce

1 stalk celery, diced (optional)

Mix all ingredients together and enjoy! I cannot believe how good this tasted. I've never used plain yogurt in place of mayo before and I will certainly keep trying new creations with the yogurt. If you are eating grains, some Gluten Free Sweet Potato chips would be a great dipping tool with this salad. Or you could roll it up in a piece of Romaine lettuce with veggies for a healthy wrap. 

If you are interested in doing a Metagencis cleanse through our office, talk to Dr. Wes or Dr. Jason at your next appointment and they will get you going! Waukee Wellness: (515) 978-6661

Day 6 is AMAZING!

This morning I woke up feeling good. It's now 7:30pm and I FEEL AMAZING!! There could be a lot of things contributing to this:

• Great church service with my guys and my brother's family
• Seeing my parents for a little bit
• Eating really well and skipping the church brunch that we typically eat (it's so good but probably not-so-healthy)
• Taking A THREE HOUR NAP on a rainy Sunday (this is a big part I'm sure)
• Making a really healthy dinner with Wes--our recipe is below 
• The colon cleanse supplement finally started working

Wes & Katie's *Secret Chili

2# Ground Turkey

1# Chicken & Turkey Andoille Sausage (watch for ones that are low in fat)

2 Large Cans of Tomato Sauce

8oz Low Sodium Chicken Broth (we used Pacific Organic)

2 medium sweet potatoes

2T Chili Powder

Cook the meats separately. Once the turkey sausage is completely cooked, run through the food processor for a few seconds. While the meat is cooking, dice the sweet potatoes pretty small. Boil these for a few minutes until they are cooked through. In a large stock pot, add everything together. Bring to a boil and immediately turn the heat down to low. Enjoy!   (This served two adults, two boys, and we had four containers left for lunches this week.) 

*The secret is that we didn't tell the boys what was in the chili since they don't love andouille sausage or sweet potatoes. They LOVED this chili, even though they thought it had hot dogs in it. :) 

Bonus Picture: Me after a massage with Kendra! I LOVE her scalp therapy and it instantly made my headache much better! Looks like birds nested in my hair though. :) 

Half Way Day! Cleanse Days 4 & 5

I have to admit I've already slacked off on the blogging a bit. I had a headache (dull) on days 2, 3, & 4 and it was all I could do to get kids to school, fed, and making sure spelling words and piano lessons were practiced! 

Here's what we've been eating...

Breakfasts: Nitrite Free Pre-Cooked Sausages by Applegate Farms, "real" oatmeal, cottage cheese, scrambled eggs whites, leftover veggies and fresh tomatoes.

Lunch: Cottage Cheese, leftover chicken & veggies, tuna + avocado salad, salad with leftover chicken (raspberry balsamic vinegar + olive oil + salt/pepper dressing)

Dinner: Leftovers! 

Snacks & Supplements: Fresh Fruit, Salsa Fresca Rice Chips, UltraClear, AdvaClear, UltraFlora, Green Tea, Pomegranate Juice + Colon Cleanse)

Overall update: I am feeling much better since my headache left but still a little "foggy". I taught childbirth class on Saturday and I think it was a great way to get my mind off of the headache. I think the biggest change I've noticed is that my overall swelling has gone down. My wedding ring was getting tighter and I was feeling like my skin was tighter behind my knees. I know I've lost a lot of water weight and my wedding ring comes off easily now. I'm not sure how that is going to play out on the scale/body fat %, but I feel better so that is a big bonus. AND I'm realizing that I don't NEED caffeine to get through a day! WOW!

Cleanse Day 3

I felt much better this morning, got adjusted and had more energy. (Until this afternoon when the headache came back. I think I'm going to try drinking my one caffeine earlier in the day.) 

Here's what we're eating:

Breakfast: "Real" Oatmeal & Applegate Chicken Sausages (frozen in Hy-Vee Health Market)

Lunch: Wes had leftover tuna "salad", fruit, & roasted veggies. I was unexpectedly away from home so I stopped by Hy-Vee Salad Bar for cottage cheese, lettuce salad with grilled chicken/oil/balsamic vinegar, and a few raspberries. Yum! 

Dinner: Spaghetti Dinner with Veggies--spaghetti squash, marinara with ground turkey meat in the sauce. *Note--be careful with your marinara. A lot of them have milk and sugar in them. Try to find the best quality sauce. We like Muir Glen marinara. 

Snacks: Two UltraClear shakes which I blended with a few frozen blueberries; I found some gluten free rice chips for Wes. I'm trying to lose weight so I am skipping as many grains as possible. Since I had oatmeal for breakfast, Wes gets to enjoy the chips! 

Supplements: UltraClear, UltraFlora, AdvaClear, Natural Calm, Green Tea, Pomegranate juice

Other things going on: I got adjusted this morning which is something I always look forward to. Yesterday I had a massage which is wonderful! We're so blessed to have two massage therapists at Waukee Wellness who fill up their massage times quickly.  

I've also been doing the belly-breathing exercise from the cleanse manual. It takes less than 5 minutes to do and was a great way to "reset" during my busy day. Don't skip this step! 

Cleanse Day 2

Day Two Plan

Breakfast: Cottage Cheese, tomatoes, and chicken for me; Grilled Turkey Burger & rice for Dr. Wes

Lunch: Tuna + Avocado + Dill pickles + Tomatoes= Tuna Salad (VERY good!), carrots, apples

Dinner: Lemon Chicken & Veggie Bake 

Snacks: UltraClear Shakes 

Supplements: UltraClear, UltraFlora, AdvaClear, Green Tea, Natural Calm at designated times of the day

Exercise: Dr. Wes made it to 5:30 Crossfit so I have NO excuses, but I still have a bit of a headache so I skipped today. I'll try to go for a walk in the evening. 

I had a can of Zevia Cherry Cola for my caffeine--so good! I also drank some Passion Fruit Iced Tea (herbal/no caffeine) in addition to my water. 

I also had an impromptu massage with Kendra today. It was so wonderful to take a nap (I even snored!) and have her work on my head because of the headache today. Darn caffeine cravings!