Detox Plan.......

Many of you have asked about what I am doing with this detox for three weeks. I thought I would post it. So far this is the only one that I've done that I haven't felt horrid on, so I guess that it works with my body type. I am also able to get most everything here in Botswana so my guess is that some of you in more developed countries will have no trouble. I am not a fish eater so we're sticking to turkey and chicken.

If you hate lemon....this is not the plan for you! :) I don't mind it, but by the third day I could hardly look at my water bottle! However it is do-able.....I didn't feel light headed or anything. Low energy but that is expected. Also you don't exercise those days and the day after. I lost 9lbs, but that was not the reason I did it. Also, be near a toilet! :) If you have questions let me know! :)



Detox Diet

Step 1 - Lemonade Fast - Days 1-3

Mixture:
1 gallon of water
4-6 medium lemons or limes (freshly squeezed with pulp)
6-8 tablespoons of organic maple syrup (your lemonade should be an amber color - not yellow)

Drink 12 oz of mixture upon awakening at breakfast time
Drink 3-6 oz every 15 minutes. It is very important not to skip any drinks.
Drink 12 oz at lunchtime
Drink 3-6 oz every 15 minutes. It is very important not to skip any drinks.
Drink 12 oz at lunchtime
Drink 3-6 oz every 15 minutes. It is very important not to skip any drinks.
Drink 6-12 oz at bedtime

Upon awakening the next morning, repeat the cycle.

You should be drinking 1 1/2 - 2 gallons a day.

Step 2 - Clean Diet - Days 4-21

Foods to avoid:
Dairy (milk, cheese, yogurt butter), eggs, margarine, and shortening
Wheat, oats, barley, breads and pastas
Tomatoes, tomato sauces, corn and peanuts
Alcohol, caffeine
Soy products
Beef, pork, cold cuts, bacon, hotdogs, canned meat, sausage, shellfish, meat substitutess made from soy

Foods to eat:
Fresh fruits, vegetables and beans
Fish, chicken, turkey or lamb
Brown rice
Raw nuts (almonds, cashews, pecans, etc) - try to find some that aren't roasted or salted if you can
Natural peanut butter - (I'm pretty sure thats how it all is there)
Dressings: Balsamic Vinaigrette, Olive Oil, Lemon
Seasonings: Natural unprocessed herbs and seasonings such as oregano, black pepper, dill, etc.


Breakfast
1 serving of Turkey, Chicken or Fish
1 serving of fruit (preferably of berry type if you can)

Morning Snack
1 serving of nuts
Small serving of chicken, turkey or fish

Lunch
Salad with olive oil and lemon
Salmon filet (or turkey/chicken)

Afternoon Snack
Fresh fruit
Small serving of chicken, turkey or fish

Dinner
Chicken breast (or turkey/fish)
Steamed vegetables

Nighttime snack
Peanut butter with celery/broccli

The above menu is a sample. You don't have to eat the exact same thing everyday. Play with it how you want. Whats most important is you eat this type of menu in this schedule. You can also eat brown rice with beans for lunch or dinner. You can add 1/2 an avocado to you salad. Season up the chicken, turkey or fish in different ways. Just think clean, pure foods. There is no limit on veggies.

Sarah W- Day1

I'll try to help Dani Joy out by cutting/pasting my FB posts on to the blog. I'll see how I can keep it up.......I am on FB more so its easier for a quick post. :)

Thanks Dani Joy for the invite.....here is my post from yesterday Jan 4th!
1pt.....blog post/food journal......only the lemonade mixture!
1pt.....water (more on that in a sec!)
1pt.....no sugar
Total of 3 Points
I just finished a 3 day liquid only detox so can finally add food back in today. I had to drink 1 and a half gallons of a homemade lemonade type mixture. First day I was gung ho, second day I was grouchy, and third day I was just done! I pushed through though. Now for the next three weeks I eat a clean diet of high protein and fruits/veg......no processed foods or sweets. I eat three meals, three snacks.......so far today I am not hungry at all and I've already got my water in for the day! I'll do a separate post at the end of the day today for day #2.
If anyone is interested in the detox plan let me know, it was very doable. The lemonade doesn't make you feel light headed as it regulates your blood sugar. You don't exercise the days your on it and the day after so tomorrow I can add back in exercise! :) I lost 9lbs in the three days. I am not including that in the challenge since I started that before this started....I'll go from when I weighed today. :)

Sarah W's last post

So I am a day late, but figured I would post anyway! With the holiday's it sorta threw my week off in terms of days. Ever feel that way? :)

Well this was my first challenge so I didn't quite know what to expect, but I really enjoyed it. Despite some challenges, I am very glad I participated and feel like it did give me the boost I needed to start some good habits. I plan on still continuing with the measuring on a weekly basis as that really did help me. I didn't loose on this challenge but I didn't gain either which was a huge blessing.

Here are my stats at the end.......
39 Bust (2inches lost), 36 Chest (3 inches lost), 39 Waist (1 inch lost), 47 Hips, (1/2 inch lost), R/L Thigh 25 (3 1/2 inches lost on both), R/L Arms 14 (1 inch lost on both) ....grand total of 14 inches lost all over. I am thrilled with that! :)

Exercise I got 42 points so I am not sure how many hours that is......could have done way more if sickness and hurt ankle wasn't part of that, but again I am so proud of myself that I started Jillian!

I plan on continuing on with my exercise and eating plans as I will be working with a personal trainer (who is a friend) via the internet! :) Excited to see how that pans out for the new year.

In addition, we had some big news during these ten weeks that also added to some of the challenge stress wise. Kevin and I are leaving Botswana in April and we're not quite sure where the Lord is going to take us after this. We are thinking Philippines might be an option so my husband is going to check that out in February. Going through the stress of that during this challenge actually helped me as I was not going to food during that time, but the points and exercise helped keep me accountable so that was a huge praise report for me during this challenge. Thanks Dani Joy for doing this.....can't wait to get involved in the next one!

I hope all of you have a wonderful Christmas! Blessings!!!!

Sarah W's Update......

Well it's been awhile since I have posted an update. Sorry ladies. I started off in a sprint with this challenge and ended up at a slow jog as I am dragging across the finish line! :) I knew it would be a challenge, but I was really hoping to have finished much stronger than I did. With major water shortages, two yucky sicknesses, and a injured ankle, I found myself realizing that life happens and well I need to still find ways to make changes because life will always get in the way right? :)

There are two things that I am very proud of in my 10 weeks though.......this challenge made me finally start the 30 Day Shred, which I had owned for almost 2 years before even trying! Second it made me more aware of what I was eating and my activity level. In fact I think I am going to continue to measure every Wednesday. Along with that I saw some areas that I need to work on in this new year which is exciting. So thank you Dani Joy for doing this and allowing me to be a part of it!

Sarah W's Journal #6

Happy Friday everyone! I've been out of pocket due to the holiday but we're also finishing up one of our internship programs so it's always busy with debriefing and getting them back home. As a result it's been pretty busy!

We've had some pretty bad water issues here really for the past two months. It's off more times than it is on. We were told today that a pump that pumps the water to our area is broken......that means that we don't know when it will be fixed. I could be awhile......bummer. So I've not done any heavy duty exercise because often I don't get to shower afterwards. Then on Monday I stepped down off a step wrong and rolled my ankle! Ouch! Praise the Lord it didn't injure it badly, but it's sore so I am taking it easy on it. All that to say this Christmas Challenge is turning into a challenge! :) ha! I've decided to drop the points and just continue on with the challenge without that for now. To me it's not about winning.....it's just about changing habits so Dani Joy if you don't see my ticker move....that's why, but I am still participating!

I hope everyone had a great Thanksgiving! I know for me it's hard to be far away during this time. We had a wonderful meal with all the American trimmings......just a bit more creative. Thankful for care packages!

Have a wonderful weekend!!!

Encouragement.....

Hello Ladies!

I hope you are all having a good week. I keep meaning to post more on this, but I am not so good in the blogging department. I think many years of maintaining a blog have left me a bit blogged out. :) However I do want to share a few things that I have learned this year as I started making my way through Lysa Terkeurst's book "Made to Crave". I got my hands on this book at the beginning of this year and it's changed my life! If it's one thing I have learned it's that sometimes we have to change whats going on in our hearts and minds, before we can change what is going on in the outward. I remember having a conversation with the Lord a few months ago when I was complaining (okay..whining) about having this issue with my weight. I was seeing all these changes on the inside but still not seeing changes on the scale or in my clothes. He gently reminded me (isn't He good like that? :)) that what was taking place on the inside of me was the most important! Because when pressure comes......it's our center, our cores, our hearts that need to withstand the pressure. In essence, we need to have baked centers. :) So I am seeing that the Lord is cooking my center and let me tell you......there have been some pressures that have come these last few months. Most would have normally lead me down the path of self soothing over some chocolate cakes and salty chips! But ladies, I have learned to draw my strength from Him. Just now, am I starting to see those outward changes coming....just 10 months after changing my thinking. Our minds are very powerful. The enemy knows if he can get in our minds.....well it's all over.

I just just want to encourage you with something from the book......

"Whatever it is, if we are really going to stop circling the mountain and head north towards lasting changes, we have to empty ourselves of the lie that other people or things can ever fill our hearts to the full. Then we have to deliberately and intentionally fill up on God's truths and stand secure in His love."

We were made for more. Take those lies and put His truths around them. Once we do that.....when those lies come into our minds, we have His Word and His Truth to take them down. I even had to write a few of those down so I had them ready! :) I hope this encouraged someone today. I know there are so many who struggle with issues of food and emotional eating. I lived in silence and shame for a long time. I am still learning, but each day I feel a bit stronger and more victorious.

Sarah W's Journal #5

Checking in as well. You know, I am really glad to have this place. Here I was thinking, "I am just sure I am the only one who is struggling...." but reading the other posts....I am not alone! The past two weeks have been a bit hard with the trip and then when I got home I wasn't feeling well so my work outs were less. As a result this is the first week I have lost no inches and I am still the same weight wise. Now I am grateful that I am not gaining, but I would really love to see that scale budge! :) I also look at pictures of myself from recent and am not happy that I am still not seeing changes. I am feeling them in my clothes but nothing so dramatic that people are noticing or its reflecting on pictures. Aurgh!

However......I am not giving up! If anything, it's made me mad enough to push through and do something more! Sometimes you have to get mad to get motivated right? :) I am not happy with the way I look and feel....somethings got to change.

Ladies thank you for sharing your thoughts too and being honest. This is a safe place and it's good to know I am not alone! I am rooting for each of you!! If it's one thing this challenge has taught me so far, is that I need to develop good habits. Thanks to Dani Joy's points it's helped me see some trouble areas that I need to work on. Having the challenges helps me hone in on the areas I am weak on. No time better to do that during the holiday's when it's the hardest!

Tips to loose belly fat

I thought this article was pretty good. If you're like me, my belly is always a problem area. :) While they are pretty basic and most all of them we know, I thought it was a good reminder!

42 Best Ways to Loose Stomach Fat

Sarah W's Journal #4

Hello ladies! I am back from my little getaway to Namibia. It sure was nice to get out of this hot place for a bit. For the past two weeks we've been pushing temps of over 100. Once we hit Namibia's cost the temps were fabulous. It's nice to have the ocean breezes and the nights were even a bit chilly! Needless to say, I wasn't ready to leave! :)

I am not sure how things will pan out for week #4 as I was only able to get two work outs in at double points. Had I been home I would have hit that hard, but oh well. I didn't gain though which is a good thing and I was very careful with what I ate when I was gone. I even passed on icecream again! Managed to still get all my water in as well so passed on a lot of sodas. Curious to see what the inches show tomorrow as that is where I am seeing it the most right now. With low workouts, I am not sure I'll see much of a difference.

All that to say....I think I am ready to see week #5 and take on the new challenge that Dani Joy puts out there! :)

Don't Quit!

I saw this on Pintrest the other day and really loved it! It's so true and a good reminder for us all to keep going. I know so many days I think, "What's the point? I am just destined to be this way." I know that's a lie that the enemy wants me to grab hold of. We are made for so much more. Keep it up....don't quit!

Sarah W's Journal #3

Hello Ladies!

Well....not much to say. This week #3 was very challenging for me in a lot of ways. Sweets are like an old friend to me. They love to stick close to me! :) When Dani Joy sent out the note about the sweet points I knew I would be in trouble. While I made a lot of good choices this week that I am happy about.....I also am very aware at how those sweets just sneak their way right into my day without me even knowing it. I was good and honest with myself and noticed my tracker going in reverse! :) Ouch! I think this was a great challenge that I hope that Dani Joy does again.....as much as I cringed! :)

I am a firm believer in focusing on the good things though when it comes to this journey of wellness and while I might have bombed on the sweets.....I did so many other good things. I got my water in, slept good each night and even pushed through sore muscles by doing Jillian. Normally, I would have thrown in the towel, but I've learned I have to keep pressing on!

I will be missing in action for a few days as I am taking our interns to Namibia for their adventure trip on Thursday. This will be four days of eating out. Last time I went a few months ago I did very well so I have a good plan to split meals and walk as much as possible since I won't be getting in regular workouts. Also....no soda! That's always the hardest for me on road trips! :)

Thankful for each of you!!!!

Inspiration and Encouragement!

So for two years I've had Jillian Michaels 30 day Shred and for two years I've been too scared to attempt it! :) You see I made the mistake of watching it first and well it was all over after that! Well this Challenge inspired me to give it a try. I've done it twice now and haven't died! Although I'll admit I might not have felt my legs for a good hour after I finished! :) ha!

All that to say......don't be afraid to challenge yourself, you might be surprised at what you find out! I am actually excited to see what Jillian does to me in the next 8 weeks! :)

Anyone else try something that you've never done before on these challenges?

Sarah W's Journal # 2

Just checking in! Hope everyone is doing well. I don't know about you, but this challenge is really helping me so much. I discovered that I really love the sleep points and the water points are helping me get my water in as well! Today I went through my trunk of clothes that don't fit and was able to pull out three skirts! Whoot! :) I have a pair of jeans that I really hope will fit by the end of this challenge.....we'll see. I still feel very far away from them.

It's very hot here now in Botswana.....this past week we pushed temps of 105 for a few days in a row. Praise the Lord for Air Conditioning as well as a big pool to keep us cool. That's also been helping me get my exercise and water intake in as you have to be careful to not dehydrate. Our rainy season will not start till about December but we will get spotty showers here and there.....that's so nice. I never realized how much I missed rain till I moved here. I always joke and say Botswana has 360 days of sunshine! :)

Dani Joy asked me to share a few things about Africa since I think Theresa and I are the only "African's" here. I've been here since 2004, but came short term with Teen Mania Ministries starting in 2000. Once my feet hit the soil, I never was the same. I've been privilaged to travel to South Africa, Zimbabwe, Zambia, Namibia and Kenya. All of them have their own uniqueness but the people are so precious. Where we are located it's a major Safari Town as we are the last main village before you go into the Okavango Delta.....the only major water way in Botswana. Otherwise, everything else is desert! Botswana has some of the most amazing wildlife and I can drive literally a few hours and be right in a game park.....it's quite fun! Our village is pretty modern really. I have many grocery stores to choose from. Fresh produce is our biggest battle though as we don't always have access to the fresh stuff. Thankfully I have a husband who didn't give up on gardening efforts and so we're eating from our garden now. In addition there is a store in town that carries more produce on Friday's. It's expensive at times, but we splurge so we can eat better. Beef and Chicken are readily available which is nice. Cost of living is high here, but Praise the Lord for His provision. We've always made it just fine!

That's it for now....I'll talk more about Botswana as the weeks go by. If you have questions....feel free to ask! :) Have a great week ladies!

Sarah W's Journal #1

With a week almost coming to a close I really feel that this challenge is helping me out so much. I've been more mindful of my food choices, water intake and exercise. Since we're coming up on the hottest months in Botswana (Southern Africa) I find that I am enjoying the pool more and more for exercise. I have a group of fellow missionary ladies who meet in the mornings at 6am. It's a good accountability circle and we always have a fun time doing water aerobics and talking about everything under the sun. This morning we witnessed a beautiful African Sunrise! :)

I am not sure what my numbers will be this week.....pounds and inches wise, but I know that I am feeling better and well, that's the big goal for me is to have more energy and feel better in the day. If there is no weight loss or inches lost I will still consider this week a victory for me......better choices and adding more exercise is huge! What victories have you had this week so far? :)

Made To Crave......

Hello Ladies!

I figured I would do my first little journal. I wasn't quite sure if this fell under inspiration, but that's where I put it. You'll probably see me type a lot on my Made to Crave stuff as that is really what the Lord has been doing with me for this year. I came to the hard realization this year that I struggled with food issues. Food controlled so much of my life....it was sad. I emotional eat all the time......when it's stress related, it's worse. Through this book though, I've learned to really tap into what His Word has to say about me. Let me just tell you....if you struggle with emotional eating like I do.....check out this book! It will really change your thinking. I've had a really hard week and normally I would turn to food to drown my sorrows! :) I've not caved....I've used His word to speak into my cravings and also this challenge has really help keep me on track! His Word is so powerful....it really does cover every challenge. Again....this will be the first of many, but I just want to encourage you to check out the book and the devotional. It's really life changing!

Have a great weekend everyone!!!!

CCC3- Introduction

Hello Ladies! My name is Sarah and I am 33 yrs old. My husband Kevin and I have been serving in Botswana Africa as full time missionaries for almost 8 years. I have two cute kids....Andrew (4yrs) and Piper (2yrs).....they had such joy and fullness to our lives.

This is my first time doing one of these challenges and honestly when I got Dani Joy's email it was such perfect timing. I am not sure how I missed out on the notices for the other challenges, but I just know my heart did a little dance when I read about this one! The Lord has really been taking me on a journey this year regarding my issues with food. Through the book and bible study Made to Crave, He is starting to break a lot of strong holds that held me down. I feel like I am now really ready to take on a challenge like this and loved that I would have the accountability and encouragement from other christian women like you. My prayer is that the Lord will use each of us to touch each others lives in some way through this. I am excited to get to know each of you.

I'll be excited to loose any weight or inches, but really I want to just develop good habits of eating and exercise during the holiday season. I think this challenge will help be do so but again also have other ladies who are in the same boat helping each other along! Thanks Dani Joy for doing these and I look forward to seeing how things will end up in 10 weeks! Blessings....Sarah W