Checklist for Researching Network Marketing Companies

So your best friend/sister/spouse started a network marketing business and now you think you hate her.... Here's what to do now, and some quick practical tips to research before making judgments about a network marketing company.

If you are interested in starting a business with a company that fits those criteria, contact me! 

sodellwenzel@gmail.com

shannonwenzel.arbonne.com

Marathon Prep for Beginners

So I mentioned briefly in my last post that I am training for an October marathon.  Frankly, that idea was not in my plans for the year at all.  In fact, I really wasn't 100% sure that I ever wanted to run marathon, period.  But the desire crept up on me, and I was thinking that New Orleans in February (you know, seven months away...) would be a good idea.  But my girlfriend Lindsey (who is running the Cowbell) convinced me that long run training during the winter in the snow would be no fun.  I looked at the dates and messed with a few training plans, and decided to try it.  My mileage base was not at all where it should be to run a marathon in 8 weeks, but with a few tweaks, I made a plan that seems do-able.  I have just enough time left to get in all my long runs including 20 miles, have two dropback weeks, and still taper.  My long run was 14 last week, and I am still feeling strong.  Not ideal by any means, but hopefully do-able.  (And I am a slooowww runner anyway, so finishing would have been my number one goal for a first marathon, no matter how long I had to train!)

All that being true, here are some things I am doing to try to keep myself healthy and strong during the abbreviated training cycle:

1.  Follow a Training Plan

Being very Type-A, it never even occurred to me that some people wing marathon training.  I am all about plans and checklists.  While I do have an abbreviated timeline for training, I make sure to stick to a well-tested plan.  I don't skip runs, and I don't add mileage to runs.  I am trying to slowly increase my weekly mileage in order to get myself to the starting line healthy!

2.  Increase my calcium

During my last training cycle (for a half), I had plenty of time, but the quick increase in mileage still led to a stress fracture.  I was lucky to catch it early and it was resolved with a few weeks of rest, but I don't have time to take 4 weeks off this time around.  Gotta make sure those bones are strong!

3.  Increase my magnesium

A huge majority of the general population is deficient in magnesium, and athletes are even more deficient.  Magnesium helps improve strength, stabilize blood pressure, balance hormones, aids sleep, decreases anxiety, and speeds up recovery.  I use a magnesium oil spray twice a day-magnesium can be absorbed through the skin very quickly and doesn't cause the stomach irritation that oral supplements can.

4.  Increase my collagen intake

(Can you see a theme here?) Collagen improves muscle recovery and joint health, both of which are essential when you increase your weekly mileage.  Studies even show it can increase energy and strength.  (And total disclosure time: I am totally hoping for amazing hair and nails too!)

5.  Fuel carefully

Proper fueling means very different things to different people.  I follow a very clean eating lifestyle, but when I started strongly increasing my weekly mileage, I found that I needed to take further steps to make sure I have the energy and fuel to make it through my long runs.  Because of my hypoglycemia, I usually don't eat any sugar at all, and I keep my diet very low carb.  Well, neither of those things work with marathon training.  Most athletic fuel like Gu, Shotbloks, Gatorade, and many other products are pretty much straight sugar (as they should be!  Your body needs the glucose as you burn through it).  And of course, complex carbohydrates are important to sustain your energy on longer runs.  I tried a few weeks of not fueling at all and keeping my diet at it's current very low carbohydrate level....and I was bonking out pretty hard.  As soon as I added in Preworkout, Complete Hydration, and After Workout, and made sure to get in some quality carbohydrates the day before my long runs, I started feeling 100% better (and my pace on long runs improved by 3 minutes/mile...in one week.  Hmm).  The best part for me is....all Arbonne Phytosport athletic nutrition are low-sugar, so it doesn't knock me into dangerous sugar spikes and dips.

6.  On the Wagon

Speaking of clean eating, I made the decision to give up alcohol until after the marathon too.  While I know that many people do long runs solely to be able to indulge in a few cocktails immediately afterwards, it seemed prudent for me to skip it for the time being.  I am asking my poor old body to do enough without gambling that it can process all that alcohol too :)  (And seriously, I feel great!  I can *almost* see giving it up for good.  Almost).

7.  New Gear

I may do an entire post on this soon, but when I increased my mileage so much, I also picked up a few new favorites.  A friend mentioned that compression socks were hugely helpful for her, so I have been using those on/after long runs (and I think she is right!).  The trail I often run on doesn't have any water, and I had been carrying my water bottle.  It felt like it was messing with my form, so I picked up a Camelback Dart - best purchase ever!  I can barely tell I am wearing it, and it allows me to hydrate on my own schedule.  I would call this an essential for summer training if you are in a similar situation.  Also grabbed another pair of Yurbuds (my favorite earbuds for running), two new pairs of running shoes to work into my rotation, a Flipbelt for my phone (I only use this when I am not wearing the Camelback) and yes, even more Lululemon.  (Sorry not sorry Seth!)  I wear more running gear than real clothes these days, so we're gonna call that a necessary purchase.  :)


Considering that they say only 1% of the population has completed a marathon, I seem to know an unusually high number of people who have, and they have been SO kind to give me excellent tips and advice.

So, what about you-what are your best marathon training tips for beginners?

What I'm Into, June 2016 Edition

I am linking up with Leigh Kramer for the first time today to talk about what we were into this June.

1.  Coldbrew

We live an hour from the nearest Starbucks, so I don't get there nearly as often as I'd like. #firstworldproblems

But I have been traveling so much lately that I have gotten to stop in many, many times this summer, and one of the things Starbucks kept pushing is the Coldbrew.  I drink iced coffee everyday during the summer, so I was intrigued - how exactly is cold brew so different?  Turns out, cold brewed coffee is pretty similar to how I was making my iced coffee from this recipe.  You use cold water and coffee grounds steeped for 24 hours to make a coffee that is smoother and less acidic.  And as a bonus, it has double the caffeine of coffee brewed the traditional way.  Win-win 😂

2.  Keto Starbucks

On a similar note, for those of us who need to eat a ketogenic diet or low carb high fat, I have been totally obsessed with the following at Starbucks: Iced Passionfruit tea, Sugar-free vanilla sweetener, heavy cream.  Almost like a milkshake, if you don't pay too much attention.  (Moon Cheese is great low carb snack option, if you are stuck in the car or airport too!)  Not clean eating, for sure, but a fun treat.

3. Complete Hydration

Between my recent trip to Vegas, where it was solidly 115 degrees everyday, stepping up my half marathon training, and just general summer debauchery, rehydrating myself with more than just plain water has become a necessity.  But Gatorade, with its 34 grams of sugar, is not in line with my health goals at all.  And I hate giving all that sugar and artificial color to my kids too.  I have been relying on  Arbonne Complete Hydration instead.  With 3g of sugar, it isn't perfect, but it works exceptionally well.  (And for those of you who tend to overindulge a little in the summer: Complete Hydration is a hangover miracle worker).

4.  Ann Leary

You guys know I am totally infatuated with books.  For better or worse, I am also a very fast reader, which means I can go through several fiction books PER WEEK.  (This is really helpful for getting books read, but it also means that I am always looking for new things to read, which gets frustrating and expensive sometimes).  After (what felt like) exhausting Amazon's book lists, I stumbled upon The Good House, by Ann Leary.  It was so well-written that I buzzed through her entire catalog, including her new book The Children.  It was only afterwards that I realized she is the actor Denis Leary's wife.  I'm glad I didn't realize it before I picked her up, because I am so anti-celebrity authors that I probably would not have given her a chance.  Not great literature by any means, but solid, absorbing stories with well-developed characters.

5.  La Chic Boutique

I almost want to keep this one all for myself, but I really love you guys, so here it is:  A friend of mine told me about this resale shop that posts/sells their finds on IG.  I have bought SO many great high-quality pieces (Nordstrom, Free People, Lululemon, Athletic, Trina Turk, etc) from this shop!  Thrift store and consignment shopping out here on the farm can be very hit and miss, so it has been amazing to be able to easily pick up some of my favorite brands gently used for great prices.  Follow them on IG (@lachicboutiquesandpoint) to shop for yourself.  I even direct messaged her my sizes, and she sends me pictures of everything she has in shop.  (I have nothing to do with this business, and this is not an affiliate link....I just love it)

6.  Hummingbird Glass Straws

I knew I wanted to replace our plastic straws, (which are in rough shape and that I worry harbor toxins), with something safer.  I feel like drinking out of stainless steel straws makes water taste odd, so when I stumbled upon these glass straws, I was delighted.  I was even happier to read all the 5 star reviews from Amazon.  I bought a four pack of the bent straws, and I have been using them obsessively.  I even travel with them, and bring them to Starbucks and restaurants.  Seriously, everything tastes better out of these.  I am never going back to plastic or disposable straws.  As a bonus, the customer service is extraordinarily friendly.  I tagged them in a post on IG, and their customer service not only interacted extensively with my friends in the comments, they direct messaged me to say thank you for tagging them.

7.  Cello Whisps from Costco

A "chip" made entirely from Parmesan cheese.  We can't stop eating them.  These are the perfect chip replacement for low carb eaters, and every time I bring them to a party, people go nuts.  Delicious.  I just wish I could get them on Amazon for a better price, since we live so far from the nearest Costco.

8.  West Wing Weekly Podcast

I adored the show The West Wing when it was on TV.  My girlfriends and I (who mostly thought we were going to run the world one day) used to park ourselves in the basement of my sorority house and watch every week (remember when we had to watch TV in real time?!  Best of times, worst of times, eh?)

Listening to this podcast (led by Josh Malina, who played Will Bailey), has been so much fun.  Each episode recaps and revisits one episode of the TV show, with guests ranging from West Wing actors and crew to current senators.  Great listening for long run training.

9.  She Reads Truth Studies

I really want to be consistent about spending time in the Word everyday, but if I don't have a plan laid out for me, I struggle to focus.  I have been using the She Reads Truth app and purchasing their studies for about 6 months, and I really enjoy it.  They have tons of studies available, as well as one "live" currently running study (at this moment, Acts).  The studies combine verses that are relevant to a subject or book into a daily reading plan, short explanation and devotional, and room for discussion with other users.  Both the app and the paper version of their studies are beautifully done.  If you are looking for some direction for your Bible time, this is a great resource.  (So far, the Proverbs study has been my favorite).

10.  Small Town Races

In the past two weeks, I have run two different races here in NW Illinois - the Pretzel City 5K with my girls and the Stockton 4th of July 10K on my own.  While I enjoy big city races too, these small town races have had the best and most encouraging spectators!  Both were exceptionally well-organized, and it was SO awesome to see how many runners stuck around after their finish to cheer on those still running.  My 9-year old even placed in her age group.  Thank you to everyone who lined each course with funny signs, set up sprinklers and boom boxes in their yards along the route, and worked so hard to make these races a great experience for every level of runner.

So tell me, what about you?  What are you into right now?

#OneSwap: 6 Summer Skincare Switch-Ups

Summer is finally here...hurray!  

With climbing temperatures, many of us need to change up our skincare. Here are the switches I make to my routine for summer:

1) Swap Re9 Day Cream for FC5 Oil-Absorbing Day Cream.

Many of us should switch to a lighter moisturizer in the heat to keep our skin looking fresh, and to protect ourselves from clogged pores.  The FC5 Day cream absorbs any shininess that may occur in the summer, and it contains SPF to protect your skin from the sun.  (In fact, I noticed last week after too much sun, my face was significantly paler than my poor chest and shoulders, where I had not applied any sunscreen.  Frankly, that is more effective than I would expect from a day cream!)  When I have been in the sun too often and feel dry, I add three drops of Nourishing Facial Oil to the day cream and mix in my hand, to ramp up the hydration.

(Are you leary of facial oils?  I was too, but they are such a popular trend that I knew I had to try one out.  When Arbonne released ours last April, I dove in, and I am IN LOVE.  A high-quality facial oil can be used on all skin types, even oily skin.  Arbonne's oil is a sheer dry oil, so it doesn't leave you feeling greasy.  But it does help your skin absorb moisturizer and treatment products more effectively, and I have noticed a serious improvement in my skin's radiance.  That glow is your best summer accessory!)

2) Loose powder for FC5 Mattifying Powder

While I love loose powder for the rest of year, it tends to cake up in the heat.  The Mattifying Powder is silky and helps keep makeup matte all day.  If you have extra oily skin, use this powder underneath your makeup and on top, for fresh makeup all day.

3) Primers and Setting Sprays

Makeup primer is an everyday essential for me all year round.  If you have never used makeup primer before, it a silky face product that allows your skin to stay matte, and it keeps your makeup in place during the heat.  Arbonne's Primer even has opti-light technology, which helps diffuse light off your face, giving you a flawless finish.

I also find eyeshadow primer to be more imperative during the hot temps.  During the summer, eye makeup tends to crease and slide.  Similar to facial primer, eye primer helps keep your eye makeup in place.  I use mine both above my eyes, and under as well.  It will help keep your undereye concealer from creasing too!

When I need my makeup to look perfect all day long for an important event, I bring out the serious equipment: makeup setting spray.  My current favorite is Urban Decay All-Night Setting Spray.  You spray it on after you finish your makeup, and it is pretty much like shellac for your face.  UD claims it will even keep your makeup waterproof while swimming, although I'm not sure I'd believe it that far. It IS hard to scrub off.  Still, if you are going to be a bridesmaid this season, or have a long day in the sun, it is a great summer product.  All that being true, it just can't be good for your skin to waterproof it everyday.  I save this one for special occasions.

4) Stock Up on Renewing Body Gelee, Awaken Salt Scrub, Suncreen, and Awaken Spray

Body Gelee for sunburn, razor irritation, rashes, and taking the itch out of bug bites.  This is truly a summer essential, and it smells incredible.

Salt Scrub for exfoliation, peeling skin from the sun, sunless tanner prep, and everyday shaving.  Exfoliated skin means a closer, less irritated shave, and a longer-lasting sunless tan.  (My tan esthetician always comments on how well-prepped my skin is, and my sunless tans last almost 14 days now!)

Awaken Spray to be used as a safe-for-any-age bug repellent.

Sunscreen. For obvious reasons.

5) Switch Up Lip Gloss, Foundation Color, and Eyeshadows

Despite sunscreen use, most of us tend to become a shade or two darker in summer, which calls for a change in makeup colors.  I switch my foundation shade from Buff to Honey Beige.  I also start playing with lighter and more metallic eye colors, and pinker lip shades.  My summer eyeshadow favorites are Mist, Opal, and Solar.  My go-to summer lip shades are Hibiscus for lipstick, and Larkspur for gloss.

6) Switch to Lighter Body Lotion

Just like your facial moisturizer, your favorite body lotion may start to feel too heavy in the summer.  I can usually get away with the oils left from using the salt scrub, but when I need a little extra boost of hydration, I use a light gel, like the Body Gelee, or the FC5 Conditioning Moisturizer.

If there were #OneSwap I could encourage you to make for the summer months, it would be to make certain that your daytime face lotion has a high enough SPF to protect you!  I know too many people who have been diagnosed with skin cancer lately.  It is SO easy to ensure you have sunscreen on everyday if it is in your day cream!

So, tell me, what summer #OneSwap will or do you try to help your skin beat the heat?

#OneSwap: 5 Ways to Help the Men in your Life Stay in Top Form

You guys, Father's Day is this Sunday.  Can you even believe that?  It feels like the summer has just barely started, and we are already hitting one of the big seasonal milestones.

With Dad on our mind, I thought we'd chat about ways to help the guys in our life be more healthy. Of course, they are grown adults in charge of their own health, but I have often found that guys need a little nudge towards making healthier choices. And isn't nice to spend a little time taking special care of them? Here are five ideas to help the guys in your life stay in top form.

5 Ways to Help the Men in your Life Stay in Top Form

1.  Lead By Example

Really, the best way to encourage someone close to you to make a change is to do it with them! Every guy is different, but Seth tends to be pretty happy with the status quo (in terms of our health).  He doesn't usually come to me with big ideas about how we should reform.  However: if I say to him, "hey baby I really need to eat better and get into a good routine with exercising, would you do it with me because I need the support?", he is all in.  Even if I don't ask him to participate with me, I have noticed that when I am on track with my own health, Seth tends to take better care of his health as well.  That is gift of marriage, is it not?

2.  Do the Research

The guys in my life have no interest in spending hours researching ingredients in skincare. (In fact, I don't even think the fact that skincare HAS toxic ingredients is on their radar-their Facebook feeds aren't covered with all the "mom warning" articles that fill up mine.)   They don't spend a ton of time obsessively comparing and contrasting healthy living programs.  They pick what is easiest and most readily available, or whatever their friends use  (Your guys may be completely different-I have friends whose husbands are the ones who feel strongly about ingredient policies.)  If we can take all that research off their plates and boil it down to the most important essentials, they are much more likely to make the switch to a healthier choice.

3.  Upgrade Him

If he has no interest in choosing for himself, you can just start replacing his products with better ones! Seth was a very consistent head-to-toe generic bar soap guy until I just stopped buying that toxic junk and replaced it with Arbonne's Men's Face Wash and this bar soap (bonus: I have never met a woman who didn't love how it smells).  He would never eat breakfast until I started handing him protein shakes on his way out the door, and making hot lunches for the farm.  If your guy loves soda, fizz sticks will help him kick that habit.  Sometimes we can get them something that is very familiar feeling-like a bar of soap-that is actually a pretty serious upgrade to his routine!

4.  Make It Easy

Along those same lines, one way to take special care of our guys is to make it as easy as possible for him for make healthy choices!  What if you packed his lunch for him?  What if you could take five minutes and make that dentist appointment for him?  What if you quietly quit buying junk food for the house?  Could you fill his water bottles for the gym every morning before work?  Could you encourage him to sign up for a race with his buddies?  Could you stick a sunscreen in his bag (I need to do that for Seth soon!).  I would never tell my husband how to eat or exercise or take care of himself,  but I CAN make it easier for him to do those things.  The little kindnesses and acts of service we do can make a huge difference when he needs help starting a good habit!

5.  #OneSwap

This Father's Day, instead of buying the dads in your life a shirt or a tie or even great beer, what if you swapped out a gift that supports his health in some way?  If he is trying to lose weight, what if you offer to do a Clean Eating Challenge with him?  If he doesn't take care of his skin, what if you upgrade him to a safe anti-aging men's line?  If he needs to lace up those sneakers more often, maybe you could grab him a Garmin, or a new bike.  Help him make #OneSwap for health!  Isn't that the best gift we could give them?  I know I want my guys-Seth, my Daddy, and my Father-in-Law-to be around (and healthy!) for a long, long time yet.  All three are precious to me.

Have a great weekend celebrating the men in your life!

Clean Eating: Who & What Can It Help?

Now that we've discussed what exactly we mean when we talk about clean eating, let's chat about who this type of lifestyle can help.

In two new studies conducted by a very prestigious medical facility (who I cannot name until they publish the results themselves, but it starts with an "M" :) ), Arbonne's Clean Eating Challenge program impacted several essential markers of health, including weight, waist circumference, fatigue and energy levels, decreased hunger sensations, and improved mental health stats (anxiety, depression, social functioning).  Mental health you guys!  I feel the other stats are awesome, but probably to be expected.  But the ability of clean eating to improve mental health issues is ground-breaking, hence the need to keep the full study secret until the hospital publishes their findings.

So who should try clean eating?

Everyone.  The End.

Just kidding.  But truly, I can't think of anyone who wouldn't benefit from a move toward a whole food-based diet.

Pregnant or nursing?  

Still 100% a great option for you AND baby!  We are just extra careful with you, especially making sure you get enough calories.

Diabetic?  Hypoglycemic?  

As always, check with your doctor to make sure that any lifestyle change is right for your body.  But we have had scores of people with blood sugar issues have truly shocking success on our plan, with many even being able reduce their insulin and medications.  They report back that their doctors are delighted at their blood test results.  One of the reasons I personally became interested in clean eating is because I am hypoglycemic, and I struggled with it even more seriously while I was pregnant and after having children.  Eating carefully within the guidelines keeps my blood sugar very steady, which has eliminated my episodes.

High blood pressure?  High cholesterol?  

Right here.  We have seen excellent results, as seen on blood tests, even within 28 days.

Arthritis and joint pain?  Chronic pain from fibromyalgia?  

While we'll never claim that clean eating cures your disease, we have many Challengers who report a significant reduction in pain.  The best quick explanation about why clean eating can improve these symptoms is inflammation.  These symptoms are exacerbated by chronic inflammation.  By taking down the inflammatory response in your body, your symptoms are improved, often markedly.  Clean eating and encouraging your body towards an alkaline state reduces the inflammatory response.

Migraines?  

Here again.  Many migraines are caused by food intolerances.  It is our mission to help you recognize and eliminate those.  My migraines have dropped to about one a year, since I started clean eating as a lifestyle.

Skin problems?  

Despite the fact that Arbonne has excellent skin care options, if you came to me with chronic skin issues, I would encourage you to try a Clean Eating Challenge first.  Why?  Because you can often heal those issues from the inside out.  Everything from cystic acne to eczema to unexplained rashes can be linked to food intolerances.  By eliminating those first, we can often more quickly and effectively utilize our skincare.

Digestive problems?  Bloating?  IBS?  

A month of clean eating is one of the best things you can do for your digestion.  Like I mentioned in the last post, one of Arbonne's main focuses during a Challenge is improving your gut health.  By increasing your healthy gut flora, and killing off bad gut bacteria, we have seen a huge improvement in these kinds of issues.  Again, this is not a cure.  But it does reduce unpleasant symptoms.

Fatigue?  

So many adults I know are suffering from exhaustion, lack of energy, and just a generally "blah" feeling.  And we just accept this, like it is okay.  NO.  Frankly, when Seth and I first started, I felt like I was already eating very healthy, so I didn't expect a change in my energy levels.  But the change in how you feel everyday is incredible.  Whole30 calls this "tiger blood", and you can expect to feel it from week 2 on.

Stubborn belly fat?  Stubborn ten pounds?  Seriously overweight?  

Yes, this is the place for you too.  Our Challengers see such impressive weight loss results that most continue the program beyond the 28 days.  This becomes a way of life, instead of a "diet".  It feels much easier to sustain after you have been supported and given great scientific information during your first month!

This is by no means a definitive list of symptoms that changing your diet can seriously improve, but these are among the most common problems our Challengers say our program has reduced or eliminated altogether.

Do you still have questions, or would you like to hear personal experiences from Challengers?

Want to try out Arbonne's Clean Eating Challenge? Snag a trial kit from me with everything you need for 1 week! Comment or email me at sodellwenzel@gmail.com.

Clean Eating: What Is it?

There are SO many people out there, both well-educated and decidedly NOT, throwing around the term "clean eating".  I get questions almost every day about what exactly clean eating even means. How can you know a program is a safe, well-researched plan, instead of a waste of your time and money (and possibly even dangerous to your health)?  What do we mean when we say "clean eating"?

First of all, I think the gold standard program for clean eating is Whole30.  While they have written books, everything you need to do the 30 days, from guidelines to recipes to user forums, is available on their website for free.  (There are plenty of "extras" that you do need to pay to access though). Seth and I have done two rounds of Whole30, and I really believe it is life-changing.

That being true, Whole30 is incredibly challenging.  You must make every single ingredient that you eat from scratch.  It is possibly not even feasible for many people, especially those who work long hours without an at-home spouse who cooks, or those who have many obligatory work functions, or who travel for work.  Many people may need more convenience or support and accountability than they offer.  Or maybe you have done a Whole30, and you want more of a long-term maintenance program.  So what then?

If you are looking into other plans and programs to change how you eat, what should you be looking for, to know it is safe?

1) Education

The number one benefit of any plan, the ONE thing that will allow you sustain changes that you make, is knowing and understand why those choices are right for you.  There should be a process in place to get a good, solid education in nutrition.

2) Private, personal coaching  

You should be regularly speaking to a leader who gets to know you and your body, and who is able to give you personalized ideas and advice.  If you are doing a program where you never hear from a leader, or where no one ever checks in to see how you are faring, that can be a sign of poor coaching.

3)  Formalized accountability and support  

It is proven that if you have accountability from others who are participating in the program at the same time as you, you will have better results and stick with it for longer.  There should be a simple format or place where you can regularly ask questions, share ideas, and encourage each other without going through a leader.

4) No fads, no silliness, no dangerous choices 

This is a big one-the plan you choose should never involve anything that you couldn't/shouldn't continue for the long-term, or that you can't easily find reliable scientific research for.  That means no fasting, no pills, no juicing, no wraps, no patches, no odd lemon-cayenne cleanses, etc.  None of that.  Ever.  Any of those things should be a red flag to you that a program is shenanigans.  A whole-food based plan is the only way to go.

5) No counting calories or carbs or restricting.  

When you are eating a very strictly clean diet, you do not need to count points or calories.  You can safely eat to satiety, because your body will naturally stop you at a healthy intake.  (It is really hard to overeat green vegetables, trust me!)

What does a good program usually involve?

1) Removing Allergenic & Irritating Foods 

Many programs, including Arbonne's program and the Whole30, involve removing many common allergenic and irritating foods from your diet for a set period of time.  Doing this allows your system to "reset", and by the end of that period, most people see relief of many negative symptoms.  Then, after that time is over, you will follow the allergy reintroduction protocol and add back in one food at a time, every three to five days.  You will journal through the reintroduction and pay careful attention to how your body reacts.  We know that certain foods are directly related to certain symptoms, so it is easy to catch when your body doesn't love a certain food.  And after that, you decide if those symptoms are miserable enough to remove those foods from your diet for good, or not.  It is entirely up to you!  So what foods are we talking about?  Dairy, soy, gluten, sugar, alcohol, artificial sugar. Basically, the things that you have inkling that you should cut back on anyway :)

2)  Alkaline State

The second really essential component to a good, healthy clean eating program is encouraging your body to get back into a alkaline state.  Acidic states are directly correlated with inflammation in your body.  Chronic body inflammation is associated with pain of all kinds, like joint pain and arthritis, migraines, stomach pain, and a host of other issues, like skin problems, rashes, and allergies and asthma that get worse over time.  Chronic inflammation can also be a precursor to more serious diseases, like cancer.  We encourage this switch by limiting acid-forming foods in the diet, and adding in foods that help alkaline the body.

What about weight loss?

I can tell you that in my experience as a leader, everyone who follows Arbonne's clean eating program loses weight.  Every single person.  That being true, that is not our primary purpose.  Our main goal is to improve your health in measurable ways, and we find that we are very successful at doing that.  We are just also very successful at weight loss.  (Despite having regularly followed the program myself for almost two years, I am down 20 pounds since the beginning of the year, just through being very, very disciplined with the guidelines).

I can't do it.  I can't give up (fill in the blank).

I completely understand, I really do.  When my first friend gave up grains about ten years ago, I thought she was absolutely insane.  Honestly, I thought she might even have an eating disorder (she doesn't).  She was just way ahead of my understanding of food nutrition and intolerances. And what do you know, five years ago I went grain-free myself, as a way of treating my hypoglycemia (and it worked SO well).  If you are not in a place where you are open to the idea that how you eat completely changes everything about how you feel each day, then maybe now is not the time for you to jump on board.  If you are open to the idea, but you think giving up some of your favorites will be too difficult, you will not be alone.  That is why we work in a group, to give accountability and encourage each other when it feels hard.  And it is not forever.  It is only 28 days.  If you want to go back to wine every single day after that, that is awesome with us!  I also love what the Whole30 says about "hard":

It is not hard. Don’t you dare tell us this is hard. Beating cancer is hard. Birthing a baby is hard. Losing a parent is hard. Drinking your coffee black. Is. Not. Hard. You’ve done harder things than this, and you have no excuse not to complete the program as written. It’s only thirty days, and it’s for the most important health cause on earth – the only physical body you will ever have in this lifetime.

So if Whole30 is the gold standard, how is Arbonne different?  And why?

Arbonne is actually a slightly more lenient plan than Whole30, which I think is essential to most people.  The reason why so many people have "failed" Whole30 is because you have to make every ever-loving thing you put in your mouth for 30 days, down to the condiments.  With the Arbonne Clean Eating Challenge, we are majoring in the majors.  No, you may not have bread, but you also don't have to hand cook your ketchup, mayo, and mustard before you eat your homemade burger. Secondly, the Arbonne products that you will get as a part of the plan are HUGE convenience for you.  I always tell people-you can do our entire program without any Arbonne products whatsoever. They are there to help support your goals, and make it simpler.  So, instead of having to get up extra early to cook a hot breakfast, you will have a protein shake.  Instead of trying to suffer through caffeine withdrawal, you can use Fizz Sticks.  And so on.  We have many, many people who continue to follow our program for the long-term, simply because it is so sustainable.  Finally, we also focus very strongly on your gut health.  The research on gut health is absolutely fascinating.  Did you know that it is linked to your immunity, your mental health, and some other pretty major body functions?  If you can improve your gut health for even a short time, you will see measurable benefits.

"But I feel great.  I don't need to change."

Awesome!  That is great, truly!  It is actually fairly rare that an adult likes the way they feel everyday. Most of us are fighting fatigue, headaches, and other pain.  If that is not you, I am SO glad!  That being true, eating a whole foods-based diet is good for anyone.

Also consider that you may have been experiencing certain symptoms for so long that you have stopped noticing them.  Until you remove these things from your diet for a sustained period of time, you will never know if you could feel even better.  My husband and I both thought that we felt pretty good before we did our first Whole30.  But within that four weeks, both of us started to have more energy all day long, we slept more soundly and better, skin issues were gone....the list goes on.  You never know until you try!

Phew!  So that was long, but clean eating is a broad topic.

Do you have questions? Let's talk about it!

Want more information on Arbonne's Clean Eating Program, email me at sodellwenzel@gmail.com!

I'll be on Periscope tomorrow talking about label reading to help decide whether a food is "clean" or not. Follow me and join the conversation @ArbonneVPSWenzel. And on Friday stop back by the blog to learn what symptoms clean eating may be able to improve.

Saying No: What I Do Not Do

Originally I was just going to update a post that I wrote back in 2011, but as I read through it, I quickly realized that so much has changed since I wrote it five years ago (holy smokes, five years, really?!)  Our lives look very different now.  Everything I said in that post is still true, except my cleaning lady comes even more often now and does even more for me, and one other big one: work.  In the past two years I have moved from being a homeschooling mama to being a homeschooling mama who runs a fairly large business.  This is probably my favorite shift we've ever made.  I finally feel settled into a family-career place where I am living in line with both my priorities and my personality.  Hallelujah!

That being true, I do spend quite a bit of my previously "free" time (hahahahahahaha.  I had five kids under 7 at that point. I must have been nuts.  There was no free time.) on running my business.  That means I now say no to even more things than I did in 2011.

All that being said, if you missed me on Periscope yesterday (follow me @ArbonneVPSWenzel), here is a non-comprehensive list.

What I Do NOT Do (and who does do them, at my house):

• Iron (the dry cleaner)

• Deep clean (Swift Cleaning)

• Work for an income on someone else's schedule (I am 100% in control of my own business schedule.  The end amen forever.  I work for no money for my kids all darn day long though!)

• Cook breakfast (Seth)

• Various homeschool opportunities that didn't work for our schedule and goals (people it did work for)

• Fold laundry (Swift Cleaning)

• Watch TV (the kids, mostly.  I am so tempted to pull that stupid thing out of the wall.)

• Volunteer for a job or that ministry I will dread or that doesn't work for my family's schedule (people who would enjoy it, or who just can't say no, presumably)

• Learn photoshop (hired it out to Manda Julaine Designs)

• Bake bread (hired it out to my friend Alicia)

• Garden (teenage boy)

• Teach Sunday School (people who love children's ministry, one would hope)

• Work on the farm (the people employed to do that)

• Car pool (not even an option for us since we live so far out!)

• Play video games (I don't know who does this, but I know it is a thing)

• Group fitness classes (doesn't work with my priorities and schedule.  I do all individual fitness or streaming classes.)

• Graphic design (Manda Julaine Designs)

• Commute (neither of us anymore, hurray!)

• Make lunch (the kids)

• Toddler activities of any kind (sorry boys!)

• Any team activity that requires more than one meeting per week (not gonna happen until it proves enormously worthy to us)

I don't say no to these things because they are fundamentally bad-on the contrary, many of them may be either amazing or necessary or useful or fun.  But...

YOU CANNOT DO EVERYTHING.  

Instead, saying no to these things has allowed me to add to my "yes" pile of good things that I really value, and to spend time on the things that are currently on my top priorities list.  Discipline in this area (saying no to something when it is not an essential priority) truly creates freedom in every other area of my life. If something fits into my priorities list, I make sure that my actions reflect that.  If it does not, I don't do it.  If it needs to get done, but it doesn't need to get done by me, I delegate it. Simple as that.

There is always a constantly evolving balance of opportunities that arise and abilities - seasons of life that change and priorities that shift.  Once we think we have found a comfy place to say "we've arrived!", something changes.  A dear friend and I just recently texted each other that life seems to have gotten a little bit easier lately-the kids are growing up a bit, and neither of us have added a baby in about three years.  So of course both of us, without discussing it previously, made a decision to take on the same large unknown ministry project.  :)  Some of us have personalities that just need to keep moving forward, always reassessing our lives and adding to our pile of "good things" as we feel able.  We always want to keep reaching for that next right thing.  (If that is NOT you - if you really struggle with knowing what the next right thing is, or if you just can't say no to things, try Lysa Terkeurst's The Best Yes.  I led a group on it last year, and it was both practical and encouraging on those issues!)

Please believe me when I tell you this:

NO ONE DOES IT ALL.

No one.  Some of us are just really good at presenting that face to the world.  Be encouraged, my friends.  Each thing you say "no" to makes room for the best things your life has for you!

Two-Faced: An Arbonne VP Test Drives Designer Foundations

You guys know I always give it to you straight.  So I have a confession.....

*whispers*......despite being an Arbonne Vice President,  I am also a Sephora VIB* (pauses for gasps).  I believe in my heart that Arbonne has the best products in the world, but sometimes a girl needs to pick up a few other things elsewhere.  This is newsworthy, I know.  Not.  But that does mean that Sephora is always offering me tons of free products, even full-size, to try.  Lately they must have caught on that I never buy foundation from them anymore, because they have been pushing foundation options on me like crazy.  Since it is free, I took them up on it so I could run a quick makeup trial for you guys.  I am all about market research.

You guys....the fact that I am even posting these is how you know I am all in for you.  Selfies, even for a purpose, are not my favorite :)  Let's just say I don't suggest taking pictures of your face after a long day at home with kiddos!

Here are three reviews of recent foundation samples.  I applied two of the foundations the same way, for fairness-no primer (although to be honest, two of the three of these suggested a primer in the instructions), and with my foundation brush, and the last (Clinique) with fingers because of the nature of the product.

First up, I tried Marc Jacobs Re(marc)able Full Coverage Foundation.  As the name suggests, it is full coverage....as in, very, very full coverage.  Like a mask almost.  The instructions suggest starting with one dot to cover your whole face, with up to three dots for more coverage.  Now I love good coverage in a foundation, but frankly, I couldn't have taken any more coverage than one dot gave me.  It was very difficult to get that one dot blended in properly and spread far enough to be even on my entire face.  The product literature tells us that they took the water out of the formulation, which is what may be contributing to its fast drying time.  It also sank into my pores so badly after a few hours that I had foundation dots on every pore-up close.  I looked like pop art.  Not cute.  That being said, it wore very well.

At application:                After a few hours:

Coverage: very full.  You can see how masklike it is from the pictures
Tests on animals: No
Uses animal products: Yes
Paraben-free: Yes
Gluten-free: No
Follows EU standards: I couldn't find a clear answer to this, but Marc Jacobs Beauty does have ingredient lists on the website, which I appreciate
Price: $55 for .75oz


The second foundation I tested was Urban Decay's Naked Skin Weightless Ultra Definition Liquid Makeup.  I had high hopes for this one, because I find UD's products to be very high quality, in general.  In the past, I have enjoyed their Naked Palettes, and their eye shadow primer.  Just like above, the name suggests the coverage level you will get this foundation.  The literature claims this coverage is buildable, but I found it to be very light.  I loved how it applied very smoothly, and it felt great on.  However, three hours later, it looked like I had never applied makeup at all.  I did indeed look like I had naked skin, so this one would be a no-go for me.  Those of you who like just a little bit of coverage would probably appreciate this one more.

At application:                    After a few hours:

Coverage: very light to buildable
Tests on animals: No
Uses animal products: No
Paraben-free: Yes
Gluten-free: No
Follows EU standards: No, or at least not listed under the brand's commitment page
Price: $40 for 1 oz

In this same shipment, Sephora also sent me a full-size Clinique Chubby Foundation Stick.  Here's what I loved about it: super easy to apply directly from the stick, and blends nicely.  The stick formula of the foundation makes it super portable.  I think this would be great to keep in your bag as a touch-up for your foundation.  Here's what I didn't love: although the stick has buildable coverage, when you do build more coverage, it starts to look a little heavy and sink into your pores a bit.  I also don't love the way it feels waxy on my skin.  In pictures, I can see that it didn't blend as well as I thought.  It seems a little splotchy in places. The wear was also a little bit disappointing-it looked worn off and shiny after a few hours.  Still, not a bad option to keep in your purse or gym bag, if you aren't concerned over the ingredients (see below):

At application:                     After a few hours: 

Coverage: buildable
Tests on animals: Clinique claims only where required by law.  PETA says yes they do.
Uses animal products: yes
Paraben-free: Clinique does not share ingredient lists, but my research made it look like yes, at least most of the brand is paraben-free
Gluten-free: No
Follows EU standards: I could find very little information on ingredients because Clinique does not publicly share them, but EWG rates the brand as a whole from 2-6, which is low-moderate for toxins.
Price: $24 for .21oz (always check the amount of product you are getting!  Unless it is specifically marketed as being concentrated, sometimes a product looks inexpensive because you are just plain getting less.  For example, if you got the same size of this as the UD Foundation above, it would actually cost about $100)

*So what do I still buy from Sephora?  Living Proof hair care that Arbonne doesn't offer (dry shampoo, texture spray, hair primer), fragrance, professional grade beauty tools (curling irons, hair dryers, Beauty Blenders, etc), and occasional makeup options to test drive.  Because I can't help myself.

There you have it!  My not-so-secret Sephora addiction revealed.  Phew.  I feel better.

Hope these pictures help you in your quest for the perfect foundation!

Which Foundation Formula is Right for Your Skin?

After how to formulate a healthy eating plan, one of the questions I hear the most often in my business is how to figure out what foundation would be the best choice for your skin.  I love makeup and I have strong personal preferences, so I love to help people find their "holy grail" foundation.  Wearing the proper foundation makes a huge difference to the appearance of your skin, and your overall look.

As silly as it may sound, foundation is actually one of the reasons I began my business.  I had been on a long-term hunt at Sephora for foundation that had good coverage, wasn't cakey, and wore well.  I had bought and used probably at least ten over the past few years, and I hadn't found what I wanted.  The last straw was when I paid (Seth, avert your eyes), $75 for a foundation that I thought HAD to be the best, because of the brand and price. And it lasted maybe an hour on my skin before it was invisible.  So frustrating!  When I had a friend send me samples of Arbonne's liquid foundation, it was *exactly* what I had been searching for, and half the price.  As a skeptic, that really got me wondering about what could be different about it.

Now that I have done my research, I know that the best thing about Arbonne's makeup is that it is all formulated to *improve* your skin, not just to be a cosmetic product that covers up imperfections.  It is a HUGE difference when you wear makeup that isn't fighting against what you are using your skincare to treat, whether that is acne, aging, or sensitive skin.  Not only that, but Arbonne's makeup follows our strict ingredient policy, contains no animal products, and is never tested on animals, in any way.  Are you curious about why ingredients in makeup matter?  I was too.  Here is a handy little video: https://youtu.be/RA61jh8HwPI)

And.....PSA off.  :)

Foundation comes in a ton of different choices these days, but there are three more popular formulations: liquid, mineral, and CC cream (BB cream, DD cream....this is called by so many names!)

Here is a chart that will hopefully help you figure out which formula will work best with your skin type, and your preferences.

My hands-down favorite is the liquid foundation.  That is my every-single-day choice.  My skin is normal to combination, and I prefer its medium to full coverage.  It stays in place all day without looking like a mask.

What about the others?

I use the CC Cream during the summer, when we are going to be running around so I want a little bit of coverage, but we will eventually end up at the pool, so I don't actually want a full face of makeup on. Mineral foundation is perfect for when it is humid and a powder formula will keep down the shine.

For those of you who just love to see photo evidence (me too!), here are three truly cringe-worthy selfies of the different coverages, with no other makeup on.

             Liquid                                                            Mineral                                                 CC Cream

You can grab any of these formulas here.

Speaking of, come back on Friday when I do a side by side photo comparison of other foundation brands, and see which brand really does make you look like you have something to hide.  And tomorrow morning, I'd love to have you join me on Periscope (@ArbonneVPSWenzel) for a discussion and tutorial of application methods for foundation.

Sugar-free, Low Carb Chocolate Peanut Butter Cup Protein Shake

Are you trying to limit your sugar intake?  Staying low carb?  Diabetic?  Just wondering what to do with flavorless protein?  I have had this shake recipe on repeat for the last few days, and I can't get enough.

Chickens in My Kitchen Sugar-Free, Low Carb, Chocolate Peanut Butter Shake

1 1/2 c unsweetened vanilla almond milk (could use other nondairy milk choices as well)
2 T unsweetened cocoa powder (I have been using Hershey's Special Dark)
2 T PB2 (slightly less calories and carbs than regular peanut butter)
1 scoop Arbonne Daily Protein Boost
Half a ripe avocado (to add some healthy fats. Stick with me here, you can't taste it at all, and the texture is AMAZING)
Sprinkle of cinnamon
Liquid Stevia to taste (start with one dropperful, and add from there)

Put all ingredients in good quality blender, and blend well.  Add ice, and blend until ice is your desired level of crushed.  I personally like mine smooth, like a milkshake.

If you are not trying to stay low carb, there are so many yummy add ins you could use: bananas or berries, chocolate chips, coconut.....


SO good, and so healthy.  And as a bonus, this recipe kept me full long past my usual dinnertime.

Proud of you all for moving towards your goals!  Tell us, what is your number one health goal right now? Mine is to stick my clean eating plan.  So far, I am 100% on track since Jan 1 (cliche much? Indeed. But it has always been a successful time for my goal-setting).  I'd love to hear yours...

Protein Boost Recipes

At a loss for healthy, pre-made snacks for you AND your family that help keep you full for longer, and meet your need for protein?  Believe me, ME TOO!  My kids seem to be eating constantly!  It is not unusual for me to still be washing up from a meal and see little (boy) feet sticking out of my fridge.  We go through a HUGE amount of meat and cheese around here, as well as less healthy choices, like granola bars.  Whether I want to limit the junk (boxed snacks), or watch the budget (meat and cheese), protein bites and shakes are my go-to.

These are a favorite snack recipe of our whole family.  Seth even takes these out in the field.  And they're freezer-friendly, so feel free to double up the recipe!

Chickens in My Kitchen 5 Minute Superfood Protein Bites

1 c almond butter (can sub peanut butter if you like)
1/2 c honey*
2 t vanilla extract
1/3 c Arbonne Vanilla Protein Powder**
1/3 c Arbonne Chocolate Protein Powder**
1/3 c flax seeds
1/3 c chia seeds
1 c steel cut oats
4 T mini chocolate chips

*For no-sugar bites, you may substitute liquid stevia for the honey (to taste-try 1 T to start, and adjust from there), and then also substitute Arbonne's new sugar- and sweetener-free Daily Protein Boost for our flavored proteins.  Of course, remove the chocolate chips as well.  :)
**Notes: you can make these with all one flavor of protein powder if you like.

1. In a microwave safe bowl, mix almond butter and honey, and microwave for 1 minute, or until you can easily mix them together.  Add vanilla extract.  Mix again.

2.  In the meantime, in a large bowl, mix all other ingredients.

3.  Add the almond butter mixture to the dry ingredients, and mix well.  The chocolate chips may melt.  That is okay!

4.  Using a cookie scoop or large spoon, between your hands to form 1 inch balls.  *You can also press into a 9 by 13 pan and then cut into squares

5.  Refrigerate for an hour before eating, or freeze immediately.  Keep refrigerated when you can, as the bites tend to crumble a bit when warm.  If you need to travel with them, keep frozen and let them defrost as your day goes on.


Help a girl out....what's your favorite healthy snack?

5 Tips for Staying Healthy on the Road

Since starting my Arbonne business almost two years ago, I have gotten SO many amazing travel opportunities (Virgin Islands, Bahamas, Seattle, Arizona, DC, Miami, Tennessee, NYC, Charlotte, just to name a few).

Charlotte enjoying the Virgin Islands, Arbonne Trip 2015

In fact, I just returned from a great week in Las Vegas for our Global Training Conference (SUCH a great week, but more on that later!).  Through our Clean Eating Challenge program, many of you have told me that sticking to your health and fitness goals while traveling, for work or otherwise, is a big struggle.  Here are a few tips that I use to make sure I stay on plan while I am traveling:

1. Preparation is KEY

Just like when you are eating clean at home, sticking to your priorities on the road will take some good preparation. If you usually spend Sunday afternoon meal prepping, do that exact thing for your trip!   First of all, plan ahead.  Do you need to order anything special?  Ready to drink shakes? Single protein packets?  A blender bottle?  Order those at least a week ahead of time.

Then, think about how you will handle meals, and get your nutrition needs packed up.  For breakfast, maybe pack your blender bottle, individual packets of protein, and any other supplements.  For lunches, consider whether you will be in the car all day (need nutrition bars and individual packets of almond butter, or ready-to-drink shakes to avoid the drive through), or having business lunches (plan what you will choose right now-”I will have a piece of fish and a vegetable”) for lunch everyday.  Put sturdy snacks in your luggage.  Powdered greens are a great safeguard against a no-vegetable trip. This seems obvious, but most of us don't even consider planning our nutrition on a trip.

Next, look at your schedule and plan your workouts.  Commit to how many workouts you will get in while you are gone.  These days, that is much easier than it used to be.    I am so grateful that Arbonne so highly values health that they offer group workout options for us, but if that is not your situation, plan them for yourself!  (In fact, maybe a friend or colleague would appreciate the invitation to join you!  Encourage each other!)

Arbonne charitable workout for Hope for Haiti #gtc2016

Group yoga to benefit Arbonne Charitable Foundation #gtc2016

Running or walking is always a simple option.  It has the added benefits of needing only a pair of shoes, and also allowing you to explore the area!

One of the ways I have been introduced to awesome new workouts is to take every opportunity for new classes.  Are you traveling to a big city?  It is a great chance to try that awesome class that everybody raves about!  Are you in a scenic area?  Ask friends for recommendations for a hiking spot or walking trail.  Are you visiting someone who is passionate about a certain workout?  Let them introduce you to their fav!  That is how I tried a barre class, and it is a regular part of my routine now.

Hiking on trip in AZ

If you know that you will have a crazy trip with little downtime or no good options, consider signing up for streaming workouts.  This is what I do when I am home on the farm.  My personal favorite is Physique57 streaming because they offer a free 1 week trial.  Other great options include Tracey Anderson streaming, or Barre 3 streaming.  All of those choices offer no-equipment workouts that you could easily do in a hotel room.

So how do you fit all this into your traveling schedule?

2. Prioritize

Write down your goals, and commit to sticking to them.

One important way to make sure that happens is to spend the money: pay for the exercise class, the daily gym pass, whatever it takes.  Buy the blender bottle, the single serve protein, the stacking containers, the PB 2.  Why?  Because you need to make staying healthy as easy as possible.  Making small investments in necessary preparation is an essential part of that.  

If at all possible, make it a priority to go to the market when you first arrive and grab clean food that can be kept in your room fridge: hardboiled eggs, precut veggies and hummus, non-dairy milks, water.

If you track your food using a diet and fitness calculator, consider where you want to spend your calories/macros.  Don't stray from that plan except for a truly once in a lifetime treat.  (Airport food ain’t that).   Planning ahead will help enormously here.

For example, here is the difference in Starbucks v Arbonne's Fizz Sticks nutrition:

If you are committed to staying on plan, do you really want to spend THIRTY TWO grams of sugar on one coffee?

Another important way to prioritize is to discipline yourself for what you want the most!  

Leave the party early so you can get up early and squeeze in that workout.  If all else fails, walk laps at the airport.  Ask your business contact or friend to meet you for an active meeting instead of a drink.  I have done this with great success several times lately, and gotten to have some great experiences as a result.

Barre 3 Studio, Georgetown

3. Essential Take Alongs

So what to pack?

For me, these are essential take alongs, and I can fit most of it into one gallon size ziplock.

• Protein packets
• Ready to Drink shakes (for car travel, or ship ahead)
• Fiber (35 g of fiber per day has been proven to help you eat 245 less calories per day without noticing)
• Fizz Sticks
• Greens
• Digestion Plus
• Sleep Spray
• Blender bottle
• Stacking cups
• Nutrition bars
• Complete Hydration

4. Stay Flexible

Let's say you slept through your planned workout this morning. You're giving up on today, right?! NO. Figure out a way to squeeze something in! Walk laps in the airport. Do a 7 minute HIIT workout (there are apps for this!). What if your boss just loves fast food, beer, and general shenanigans? (Well, don't we all?!) Make the best choice you can-check the nutrition info, order a club soda and lime, plead jet lag and get back to the hotel-whatever it takes. Don't let your perfect plan be the enemy of a good alternative choice. Staying on track is absolutely about a "no matter what" attitude than it is about sticking to any one small part of your plan.

5. Tips & Trips

• Packets of single serve protein are perfect for when you are only using a carry on bag. Make sure you have your blender cup and stacker ready to go in your bag for your travel day.
• Ready-to-drink shakes are the gold standard for car trips and checked luggage. SO easy.
• If you will be in one place for more than a few days, consider sending nutrition ahead to the hotel. Most hotels will hold boxes for you at the front desk. That will save you some weight in your luggage.
• Stay on your probiotic, for two huge reasons. 1) Many people suffer from tummy trouble while traveling, and your probiotic is essntial to protecting your digestion, and 2) Do you know that a large percentage of your immunity resides in your gut health? By being consistent with your probiotic, you can save yourself all that crud many of us pick up while traveling.
• Bring your own water bottle. Keep it filled. Enough said.
• Commit to keep using your trackers, especially if you normally do at home-My Fitness Pal will give you nutrition information on most restaurants. Even if you are planning on indulging, keep yourself accountable by tracking everything!
• Write down your goals and keep them with you. WHY do you want to stick to your plan? What is your end goal? Keep these with you to remind yourself when you are tired from travel and feel like diving into a mediocre pizza.
• Try to get a friend to commit with you. If you can chat throughout the day, it will help keep you accountable. Even better if you two are traveling together. It is so much easier and more fun to make healthy decisions together. Encourage each other when one is feeling weak!
• Make the effort. This is key. Work hard ahead of time so that your decisions are easier later. For example, pack food for airport on travel days, don't plan eat fast food and hope you will find something healthy.  Start yourself off on the right foot.
• A quick example of what I ate while I was gone last week:
• Breakfasts: protein shakes made in the room, with fiber, Digestion Plus, and PB2. Prepared and packed in my tote: Fizz Sticks made with Greens
• Lunches: Always protein and a veggie combination of some kind at a restaurant. Made sure to get in a healthy fat (avocado is a good bet)
• Dinner: (admittedly, at 11pm most nights): Again, protein and veggie combo. I even got a beautiful salad from room service one night. And champagne. Because vacation.
• Snacks: bags of almonds, another protein shake, or nutrition bars in my tote. We also keep veggies and hummus, and some meat and cheese in our hotel fridge. Cut myself off coffee before 2 pm, stuck to fizz sticks so that my sleep wasn't disturbed.

May you be encouraged in your efforts to stay healthy while traveling! Tell me, what are your traveling healthy tips? I challenge you to make one healthy swap this week, whether you are on the road or not.