Healthy Recipe ♡ Grilled Salmon with Lime & Herbs & Asparagus

Hormone Replacement Therapy: My Story

HORMONES. Look at this word and tell me it doesn't scare you. If not, then good for you. This word still scares me. It stirs up old memories of junior high health class. Remember? The time when they separated all the boys and girls and class and talked about "our changing bodies." [Insert GAG here].

Disclaimer: I am not a doctor. What I write is not meant to replace any advice received from a medical professional. However, in my experience, it feels like there is a huge lack of first-hand sources out there on the topic, unless you feel like reading through all the answers submitted on q&a websites. You're body is your own and whatever you choose to do or take is completely up to you. This is just a snapshot of what Hormone Replacement Therapy was like for me.

In February of 2013 I decided to try bioidentical hormone therapy from BodyLogic MD. I had recently stopped taking birth control two months before and was still experiencing adverse affects. From my personal research it seemed this type of treatment would be the most "natural" quick-fix I could find. In hindsight, I should have waited for my body to return to equilibrium naturally, but hindsight is always 20/20.

I called my local BodyLogic MD office and made an appointment in early May. There was at least a three-month waiting list for an appointment, but I decided to go for it. I had to pay an up front fee of $250 to reserve the appointment, but it seemed worth it.

During that three-month period there were a few different tests that I had to complete in preparation for my appointment. The first test was a series of urine analysis samples that I had to collect myself (gross). The catch was that I had to do it just before I started my monthly cycle. I followed the instructions and mailed my samples back in as quickly as I could. The lab that analyzed the samples called me back and said that apparently I had drank too much coffee before completing my test so I would have to do it all over again (also tacking on more $$$ on my bill). I had to wait another month and then do my tests again. Thankfully, the latter time was successful.

The second test involved getting 12 vials of blood drawn. I'm not a fan of needles, but usually I'm ok with getting shots. Getting blood drawn, especially that much, was a totally different story. I passed out and was sick the rest of the day after they drew my blood.

Finally I made it to the big day of my appointment. I was a little disappointed with the office. It was small and nice, but small ... very small. The overhyped website and three months of anticipation ratcheted up my expectations sky-high. I expected an amazing state-of-the-art facility.  Instead, all I got was a generic desk, a young receptionist and some magazines. That’s all I got.

I met with the doctor and she put me on a machine that listed my weight, BMI, BMR, heart rate, bone density and some other things I don't remember. Apparently using this machine costs $125 extra, but the doctor kindly decided to waive the fee for me. 

My doctor was very professional, but as we started the consultation I opened up about my struggles with not feeling like myself after being on birth control. Perhaps naively, I assumed she would be a little more compassionate. Instead, the whole thing was very sterile. She read through the different hormone levels that showed up on the tests and didn't seem too interested in sharing a heart-to-heart about my struggles (my bad!). 

So what did the tests show? For the “low” price of $1,200, I learned that my T3 (thyroid hormone) was slightly low, but overall everything was completely normal. I paid the fees and was put on a regimen taking the Armor Thyroid (T3 taken from pigs). I was also told that I would need to meet with the doctor again in three months (and take the blood and urine analysis tests again) to see how my body was responding to the Armor Thyroid. 

My conclusion: I took the medication for about three weeks and didn't see any overall changes in my symptoms. Honestly, I think I was over-reacting to the whole situation in the first place. When I started taking quality multi-vitamins and focusing on a whole foods diet, my symptoms corrected themselves pretty quickly and at a fraction of the $1200 price tag of Hormone Replacement Therapy!

30 Day Challenge Check-in: Don't Confuse Self-Discipline With Unadaptablity

Life threw us a curve ball causing me to swerve from the Herbalife diet section of my 30 day challenge a couple of days this week, We've had some particularly crazy circumstances going on in our personal life and I simply didn't have time to get to the grocery store to get the needed items for my smoothies on those days. Does this mean that my goals are shot and I'm a failure at self-discipline? Absolutely not. I still ate healthy and made it to the gym on those crazy days. 

Too many people, myself included, confuse being rigid with self-discipline.  This line of thinking can lead to unhealthy and negative thought processes. And neither of those things guide you to an optimal state of health and well-being. Let's explore the different between these two concepts (definitions from thefreedictionary.com)

• Self-discipline: Training and control of oneself and one's conduct, usually for personal improvement.
• Unadaptability: the inability to change or be changed to fit changed circumstances.

On the surface they seem really similar, but the life application of them can differ significantly. Self-discipline encourages growth—and growth requires change. For example, you make a goal to eat healthy by eating dinner at home more often. You have a particularly hectic day at work, there are no groceries at home and other more important errands take you away from cooking. In my opinion, the balanced, self-disciplined reaction would decide that overall it is better for you to get a healthy meal from a deli or restaurant. Are you exactly sticking to the goal of "not eating out"? No, but you’re still making a healthy choice in a changed circumstance. 

Life happens and sometimes we can't precisely stick to our goals, but don't beat yourself up over it. Embrace change and try to adapt your goals to fit outstanding circumstances. 

Birthday Beach Beauty: 30 Day Health Challenge

Every year, about a month before my birthday, I usually tell myself "I'm going to get in the best shape ever this year!" I'll change up my workouts a bit, maybe make a few dietary changes but nothing too revolutionary happens. 

For my husband and I, 2013 ended with quite a bang as we moved cross country. I now have the great pleasure of discounted Herbalife products (thanks to my hubby's job!), unlimited access to the beach and co-hosting a health/fitness YouTube channel! Could there be a better time than this?! This year something is different, though. I don't want any major changes to my body, I don't need to lose any weight, I already eat healthy and I workout consistently. 

So what's the point then? Setting a goal, sticking to it and learning to love yourself because of the accomplishment (not because you like what you see in the mirror) is most important. I just want girls and young women out there to have a love for physically challenging themselves without feeling like a "failure" if they don't meet their idea of aesthetic success. Work hard, exercise, eat healthy and be happy with your own unique healthy body! 

Ok off my soap box! Here are the "rules" for this 30 day health challenge that I'll be working on from January 7th through my birthday on February 7th. There absolutely may be some physical changes from the month and if there is then I'll post some before/after photos but if not, that's ok too. I still set a goal and accomplished it. 

1. Put your spiritual needs before the physical. Physical growth will never be as beneficial as the mental and spiritual. Take time every morning to nurture your beliefs. 

2. Follow the Herbalife diet plan on Monday - Friday. It's pretty easy to follow this Herbalife plan during the week. Saturday and Sunday are harder because schedules often differ on these days. Give yourself a break and healthfully enjoy the weekend.

3. Take your vitamins. I take the Herbalife Formula 2 Multivitamin Complex, Formula 3 Cell Activator and Cell-U-Loss. It's hard to remember to take them all the time, but it takes three weeks to form a habit. Try setting an alarm on your phone and/or getting a cute pill holder until the habit is formed. 

4. Focus less on cardio and more on weights/resistance training. It's easy to be a cardio bunny and I am guilty as charged. Try to limit cardio to 30-45 minutes per day. Instead focus on training those parts of the body that you want to be more sculpted. Here's my current workout schedule. I find it really helpful to add intervals in between sets. It keeps my heart rate up and makes the entire workout feel more intense.

5. Drink more water. Everyone says it, but how many of us really do it? Start off the day with 20 oz of water and then aim to drink a total of half your body weight in ounces by the end of the day. I've found that it helps to try to having most of your water intake "completed" 1-2 hours before sleeping so you don't wake up in the middle of the night searching for the restroom!

Nothing too complicated, right? See ya in 30 days!

Weight Training for Cardio Lovers

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I've been addicted to running for quite some time, but I recently decided to break the cycle. I'm focusing more on toning and here's a workout plan that's helping me with my propensity to just do cardio. Also, the beauty of adding in sprints or the calisthenics circuit means that quite a bit of cardio will be peppered into your workout. In addition to the below, I also try to do abs every day, but it doesn't always happen!

Monday - Biceps, Triceps 

Tuesday - Shoulders, Back & Chest

Wednesday - Legs

Thursday - Biceps, Triceps & Chest

Friday - Shoulders, Back

Saturday - REST

Sunday - Legs

Biceps & Triceps Days: 
Warm up: 6 minutes jog + 6 minute Sprint
Superset 1: Bicep Curl + Tricep Press (8-12 times with 15 lb weights)
2 minutes sprint or Calisthenics Circuit
Superset 2: Hammer Curl + Skull Crusher (8-12 times with 15 lb weights)
2 minute sprint or Calisthenics Circuit
Superset 3: Alternating Dumbell Curl + Tricep Extension (8-12 times with 15 lb weights)
2 minute sprint or Calisthenics Circuit
**Repeat 2 more times**
15 Minute Jog

Shoulders, Back & Chest Days: 
Warm up: 6 minutes jog + 6 minute Sprint
Superset 1: Overhead Press + Bent Over Row (8-12 times with 15 lb weights)
2 minutes sprint or Calisthenics Circuit
Superset 2: Front Raise + Chest Press (8-12 times with 15 lb weights)
2 minute sprint or Calisthenics Circuit
Superset 3: Arnold Press + Back Extension (8-12 times with 15 lb weights)
2 minute sprint or Calisthenics Circuit
**Repeat 2 more times**
15 Minute Jog

Legs Days: 
Warm Up: 15 Minute Jog
Squat
30 seconds Burpees
Front Lunge
30 seconds Jumping Jacks
Back Lunge
30 seconds Mountain Climbers
Step Up
30 seconds High Knees
Dead Lift
**Repeat 2 more times**
15 Minute Jog

Calisthenics Circuit
Complete 30 seconds of each:
Burpees
Jumping Jacks
Mountain Climbers
High Knees