Janary 3 Summary

Plank Challenge:  30 secs
Calories In and Out: +535 (bad night at karaoke and ended up eating double my calorie goal)
30 Day Squat Challenge: 60
Winter Wellness Challenge:18 Low-Calorie Snacks That Will Satisfy

•  Just because a snack is 100 calories, doesn't mean it's healthy
• 18 ideas for healthy 100 calorie snacks
• 2 tablespoons of whipped light cream cheese rolled into two slices of extra-lean ham
• 2 stalks celery, sliced into strips and dipped in 2 tbsp of light guacamole
• 3 ounces of chilled, pre-cooked shrimp dipped in one tablespoon of cocktail sauce
• 1 oz goat cheese on 1/2 cup sliced cucumber
• 1 hard boiled egg, sliced and sprinkled with salt, pepper, paprika
• 1/2 cup fat-free cottage cheese topped with 1/4 cup blueberries
• A warm and comforting cup of your favorite broth-based soup brightened up with a squeeze of fresh lemon
• 1 medium tomato sliced and topped with 1oz fresh mozzarella, salt, pepper, and drizzled with 1tbsp balsamic
• 1 small whole-wheat tortilla topped with 2 tablespoons of fat-free bean dip and sprinkled with 2 tbsp of low-fat free cheddar cheese
• 1 slice turkey wrapped up with 1 slice light Swiss cheese
• 1 cup diced watermelon with 1oz reduced-fat feta & 1 tsp chopped mint and a squeeze of fresh lime
• 1/2 cup of plain yogurt topped with a drizzle of honey and three almonds finely chopped
• 2 stalks of celery, cut into strips and dipped into 1/4 cup hummus
• 1 ounce of prosciutto wrapped around a wedge of cantaloupe or 1/2 cup of peach slices
• 1/2 cup blueberries & 1/2 cup raspberries &  1/2 cup strawberries
• 1 cup sliced jicama dipped in 1/2 cup salsa
• 10 baby carrots dipped in  4oz 0% Greek yogurt, flavored with 1 tsp ranch mix
• 1 cup sliced apples & 1oz low-fat cheddar

I've also started a new 21 Day Challenge called The Good Belly Reboot.

•  21 day plan to help reset your system
• When you have a poor diet you can feel your system is off
• discomfort
• bloating
• gas
• What Does Digestive Wellness Look Like? 
• Digestion isn't something you really have to think about
• You eat, you digest
• We notice it when something isn't right
• There are chronic conditions that affect digestion
• Heartburn
• Ulcerative Colitis
• Irritable Bowel Syndrome
• After you eat you should feel comfortably satisfied but not bloated, stuffed or gassy
• If you feel extremely full after you eat, you could be eating too quickly or eating too much in one meal
• Chewing slowly will allow your body tell your brain when you've had too much
• Eating too quickly can cause air in the stomach which causes gas
• Food should help you feel good
• Not normal to feel burning in chest or nausea
• Heartburn/GERD
• Hiatal Hern
• Ulcer
•  Diabetes, food intolerance and high blood pressure can cause food to stay in stomach too long causing nausea
• Eating makes you feel energetic, not sluggish or lethargic
• If you feel tired after your meal you're eating too much.
• Takes a lot of energy for body to digest big meals
• Feeling sluggish, headache, unable to concentrate is a sign of unbalanced carbs, fat, protein
• When you lie down, you should be able to relax easily
• Not normal to feel food or acid in your throat because you're lying down.
• Sign of acid reflux
• You feel generally happy most of the time
• Sadness, fatigue and other symptoms of depression can be linked with poor gut health
• Your weight stays constant over time
• Unexplained weight loss or gain can be a symptom of an underlying issue
• Celiac disease
• Thyroid disorder
• Mal-absorption of nutrients
• Tapeworms or other parasites
• You have regular bowel movements that don't take effort
• It's not the number of bowel movements you have a week, but the regularity of them.
• Everything varies per person, but very loose, hard to control or painful stools are not normal
• You should never see blood or black stools
• Can be a sign of several diseases and conditions
• Ulcers
• Cancers
• Hemorrhoids
• Diverticulitis 
• You sleep soundly through the night
• Digestive disorders can wake you at night due to acid reflux or needing to have a bowel movement

What I ate:

•  Breakfast
• Cheese
• 2 clementines
• yogurt
• Snack
• Clif Bar Chocolate Chip Protein Bar
• Lunch
• Stouffer's Barbecue Chicken Frozen Dinner
• Snack
• Pepsi
• Dinner
• Irish Nachos
• 2 pepsi
• Snack
• Special K Chocolate Crisps