Archive Monthly Archives: February 2014

Egg and Zucchini Muffins

Try These Yummy Clean Egg and Zucchini Muffins

24 Day Challenge Breakfast Recipes

These egg and zucchini muffins are yummy without the bread!  This is a great recipe for the days you don’t want your shake and would rather have breakfast on the 24 Day Challenge.

 24 day challenge breakfast

Serving: 12 muffins

Egg Zucchini Muffins Recipe adapted from Oxygen Magazine


  • 14 egg whites
  • 4 whole eggs
  • 4 scallions, chopped
  • 2 carrots, shredded
  • 1/2 red pepper, minced
  • 1/2 zucchini, shredded
  • 1/2 tsp. basil
  • 1/4 tsp. oregano
  • Sprinkle of sea salt and pepper


  1. Preheat oven to 375 degrees F. Coat a muffin tin with spray and set aside.
  2. Combine veggies in a large bowl and fill each muffin tin about 2/3 full. Whisk eggs and seasonings in a large mixing bowl and using a 1/3-cup measuring cup, scoop egg mixture and fill each muffin tin to the top.
  3. Bake muffins for 30 minutes, until they’ve risen and are slightly browned. Enjoy!

Let me know how you like these.  For more recipe ideas follow my 24 Day Challenge Pinterest Board

You can also check my other recipe posts.

Your Health and Wellness Coach,

Joanna Bostwick

Fat Flush Slimming Soup Recipe

I love this recipe and how healthy it is for you!  It really is filling.

This is a perfect lunch or dinner item to have during the 24 day challenge.

It’s very easy to make and has lots of flavor but the best part is the herbs and spices used help to flush the system of toxins.
– Lot’s of veggies to fill your body’s nutritional needs, plus anti-oxidants that will protect your cells and slow the aging process.
– Lean ground protein (like beef, turkey or chicken) that is an important building block for bones, muscles, cartilage, skin, and blood .
– Fiber-filled beans to dramatically reduce appetite while regulating blood sugar and making you feel fuller—faster.

This recipe comes from Ann Louise Gittleman and is used as part of her Fat Flush Diet program.  You can read my post on her

Fat Flush Diet.

Fat Flush Slimming Soup Recipe

fat flush slimming soup

Makes 10 to 12 cups (serving size is 2 to 3 cups)

Fat Flush Slimming Soup Recipe Ingredients

2 tsp. olive oil
1 ¼ lbs. lean ground beef, turkey or chopped chicken*
1 large onion, peeled and chopped
1 large red, orange and/or green pepper, seeded and chopped
1 large zucchini or yellow squash, chopped
8 oz. mushrooms, chopped
2 cloves garlic, peeled and chopped
1 bottle (46 oz.) reduced-sodium tomato or vegetable cocktail juice
1 can (15 oz.) pinto, garbanzo or black beans, rinsed and drained
1 can (14 oz.) crushed tomatoes
1 Tbs. fresh lime juice
1 Tbs. ground cumin
1/8 tsp. cayenne pepper, or to taste
¼ cup each fresh cilantro and parsley leaves, chopped


1. In sauce pot over medium-high heat, cook oil 30 seconds or until heated.
2. Add beef, turkey or chicken and cook 5 minutes or until cooked through, stirring occasionally.
3. Remove from skillet; drain, if desired.
4. In same sauce pot, cook onions, peppers, zucchini, mushrooms and garlic for 5 minutes or until vegetables are crisp-tender, stirring occasionally.
5. Stir in next 6 ingredients and cooked meat.
6. Add up to 1 cup water to thin soup, if desired.
7. Cover and bring soup just to a simmer (do not let boil). 
8. Reduce heat to medium-low and let simmer 20 minutes, stirring occasionally.
9. Stir in cilantro and parsley; cover and let simmer 5 minutes more.

Garnish with shaved Parmesan cheese, if desired. Soup can be stored up to 5 days in the refrigerator or frozen for 2-3 weeks.

Let me know how you like it!

Your Health and Wellness Coach,

Joanna Bostwick

For more Recipes please Follow My Pinterest 24 Day Challenge Recipe board for lots of ideas!


Fat Flush Diet Review

Fat Flush Diet Review

I thought I would do a review on the Fat Flush diet since I have done this program 3 different times so I know it inside and out.  Actually the first time I did the fat flush diet was many years ago before they even had a website I think.  It was back in 1999 after I had my twins and needed to lose the baby weight.

I gained over 80 pounds so I really needed it ;)

I really learned a lot about food and supplements through this diet and it changed the way I ate for the better.  A lot of Ann Louise’s concepts where maybe not new but definitely not mainstream at the time.  Eating the right fats, flax seed and omega oil, cleansing your system, etc.

Wanted to do a comparison to both plans.

Surprisingly the Fat Flush diet is very similar to the 24 DC.  I’ll show the comparison and pros and cons for both.

fat flsuh diet

Fat Flush Plan:

The Fat Flush plan is comprised of 3 different phases.

Phase 1– 2 weeks called the Detox Phase.  It calls for 8 glasses of Cran-Water (no sugar cranberry juice and water mixture) per day to reduce water retention and flush your system. You are also taking supplements to cleanse your GI tract and put the right vitamins back in your system.  Calorie intake is restricted to 1100-1200 calories a day.  All wheat, dairy, and certain fruits (sugary fruits like pineapple, mango, grapes etc.) are prohibited.  Also certain spices are prohibited and others are encouraged for their fat flushing components.

PROS: I think the detox phase is crucial when starting a weight loss regimen.  Like I explained in my post about digestive enzymes, the goal here is to detox the liver, kidneys, and your GI tract to get your body healthy where you can digest the foods the way you should and help jump start the weight loss.  I also like the idea of adding certain spices which you could certainly do with 24 DC.

CONS: I think the calorie intake is low.  All three times on this diet I was very tired and lethargic during this phase.  I will also say I was moody and hungry but I stuck with it.  Just my opinion.  Also the no wheat, dairy, and other food and spice restrictions can make it a lot more difficult to find things to eat and to maintain.  I’m also not a fan of counting calories.  Not to good at math :)

Similarities to 24 DC:  I  look at the detox phase similar to the 10 day cleanse.  Both plans want you to detox and cleanse your system to get your body in balance to process foods and nutrients the way you need to.  I think that’s a good thing.  I like with the 24 DC you can add complex carb and is not as restrictive in food choices.

Also-both plans have an initial investment of the supplements and shakes.  If you look at the cost of the Fat Flush plan and the Advocare 24 DC  comparing them I think they are very similar.  Both plans if done the way they are suggested not including groceries cost around $200 give or take (could be less if you are at the 20% discount level)

The 24 DC includes the Spark,  MNS supplements, meal replacement shakes, 10 day cleanse, and OmegaPlex.

The Fat Flush Plan-Fat flush kit, smoothie protein, flax seed oil, super GI cleanse, and organic cranberry no sugar.

Phase 2-Ongoing of phase one with a few add ons until the desired weight is achieved.  Here your calorie intake is lifted to 1200-1500 calories.  You can add certain carbs at the rate of 1 per week.  Including only sweet potato, brown rice, fresh or frozen peas, carrots, or butternut squash.  Still taking supplements, cran water, flax seed oil, etc.

PROS: You can add a Carb and increase calorie intake.

CONS: Adding only the 1 carb a week is still very restrictive.  I was still lethargic during this phase but had weight loss.  I was not as hungry during this phase I think because I got used to the low calories and was able to add some.  I craved carbs big time during this phase.

Similarities to 24 DC: Not many during this phase but you are taking the MNS supplements which help with energy and appetite suppression.  I love my Spark which also helps with energy so I don’t feel tired at all on the 24 DC.

Phase 3-The maintenance phase ongoing suggested for life.  Moving calories up to 1500 and over.  Gradually introduce some starchy carbs and some dairy and other oils.  Continue with supplements and add these suggested supplements as well.  Dandelion root, milk thistle, Oregon grape root, methionine, inositol, choline, lipase, chromium, and L-carnitine.

PROS: Upping the calories.  Adding some dairy was huge for me.  I really missed dairy by phase three.  I did realize though that some dairy can upset my stomach so that was a good realization for me.

CONS: Still too restrictive for me even with the add ons.  Once I started introducing some carbs I began to crave sugar.

Similarities to 24 DC:  You are able to add some dairy and other carbs that the 24 DC has available throughout the program.  There are some ongoing supplements that are suggested for after the 24 DC just as there are with the fat Flush program.



Both plans have their pros and cons but I do find the 24 DC to be much easier to follow.  This is my opinion but with the 24 DC they ask you to limit or avoid Sugar, alcohol, soda, etc…The fat flush is avoid only.  I feel like in the real world living for me I am able to eat occasional sugar etc. and not go off the deep end.  Some people can not and I get that.  With the FF all three times I did it after adding carbs to such a restrictive diet during phase 3 and over i would find myself going crazy and wanted to eat everything in site.  Again that was me…

If you continue with product and a cleanse every 90 days or more, gaining back the weight with the 24 Day Challenge has not been an issue for me and so many other people I know.  Like anything else you have to want it.  You have to want a change in the way you look and feel and what you take into your body.

You can’t finish the 24 Day Challenge and start eating fast food everyday and expect to not gain any weight back.  It is a lifestyle change but one that I believe is manageable and attainable.  In my opinion, keeping with products that aid in keeping my system healthy, exercise, and eating the right foods are what matters in the long run…

Your Health and Wellness Coach,

Joanna Bostwick

For more information on the 24 Day Challenge. Look at my 24 Day Challenge Review.

Advocare Digest Ease with Pineapples, Papaya, and Ginger

An Advocare Digest-Ease Review

Most conditions dealing with gastrointestinal are associated with our age, the foods we choose, or genetics.  A lot of times our bodies are not digesting food and adsorbing nutrients the way we should.  We can eat healthy, but if our digestion is not in balance we may not be adsorbing those healthy vitamins and nutrients that we need!

advocare digest ease

Do You Suffer From

  •  occasional heartburn, acid indigestion or gas
  •  occasional upset stomach
  •  Do you want to improve intestinal function and digestion?
  •  Do you want to “amplify” the absorption of nutrients from your diet?

Digest-Ease by Advocare is a great supplement to take for any of the above issues.

Here are some key benefits of Digest-Ease.

  • Supports healthy digestion and intestinal function*
  • Helps relieve occasional heartburn*
  • Enhances absorption of nutrients*
  • Helps relieve occasional stomachache, acid indigestion and gas*
  • Helps maintain benefits of other AdvoCare products including vitamins

Advocare Digest Ease can facilitate in helping you get the maximum benefit through allowing better adsorption in our small intestines. These natural herbal ingredients help your digestion all the way through your gastrointestinal tract because it calms down your stomach and supports cell lining of the the lower intestines.

How is Advocare Digest Ease Better than other digestion products on the market? 

Digest-Ease covers a broad area of the digestive process instead of just one part.

digest ease reviews

Here are the Digest-Ease key ingredients:

Ginger Extract, Boswellia Extract, Tumeric Extract, Whole Papaya Powder,Papain, and Bromelain

For more information on Digest-Ease please see the digest ease product page.

To order Digest Ease 

Can taking enzymes improve your digestion?

Most people today are lacking in enzymes in the typical American diet.  Most meals are not processed and refined so the cooked foods can destroy enzymes essential for digestion.  Most people are not getting the multi vitamins they need from their diet alone.  We just are not getting enough nutrients at the cellular level.

If your food is not being digested properly even if your eating very well your missing the boat.  Your food needs to be digested and assimilating the nutrients into your cells.  For long term weight loss, if your not assimilating your nutrients effectively it will be hard to restore balance in your system.

Here is how a Digestive Enzyme can help:

The enzymes that seem to have the best healing effects are the protease enzymes:

  • Bromelain-is an extract derived from pineapples but is mainly located in the stem part of the fruit.  It is thought to have anti-inflammatory effects.  It’s a proteolytic enzyme believed to help with the digestion of protein.
  • Pepsin-The main function of pepsin is to break down proteins that are found in foods such as meat and eggs into smaller pieces (polypeptides). It breaks down proteins only at certain points, so the protein is not digested completely to the amino acid level.
  • Papain-Found naturally in papyas also known as papya proteinase.  Used as a digestive aid.
  • Trypsin-This enzyme also breaks down proteins into small fragments and aides in digestion.
  • Chymotrypsin-This enzyme also digests proteins in the intestine.

What is so great about these enzymes are there healing effects and their ability to rid the body of oxidized and damaged proteins making your digestive tract healthier.

You can get these healing enzymes through your food.  Mainly through live whole foods.  Some people will have no problems getting these enzymes through their diet while a lot, if not most people don’t get the proper enzymes they need to keep their gastrointestinal tract healthy.

For more information on digestive related remedy’s see my other post on Probiotic Restore Ultra  these two products work great together to help re-establish healthy intestinal microorganism balance.*

Your Health and Wellness Coach,

Joanna Bostwick

You may also be interested in Advocare Omegaplex vs Fish Oil

*This statement has not been evaluated by the Food and Drug Administration.  This product is not intended to diagnose, treat, cure, or prevent any disease.

The Science Behind the 24 Day Challenge

The Science Behind the 24 Day Challenge

The 24 day challenge is not a fad diet or some recently contrived supplementation to help you loose weight.  There is actually real science behind all of the AdvoCare products.

One big reason why I decided to try the 24 day challenge and get behind AdvoCare was the science research behind the products and concept of the 24 Day Challenge.

Science behind the 24 day challenge

The science behind the 24 Day Challenge goes above and beyond…

Without going though every little science fact about the 24 day challenge I will give you the highlights and then show you the prestigious scientists and researchers behind these great products.

The Science and Medical board doctors behind the AdvoCare products.

Here are all of the different doctors and scientists on the board at AdvoCare.

Here is a video explaining our number one product the 24 day challenge!

The Science behind the AdvoCare products including the 24 Day Challenge, focuses on wellness, lifestyle, scientific excellence and exemplary standards.  We have internationally recognized experts on the Scientific and Medical Advisory Board.

There main goal:

  • is to make sure the products are produced in the highest quality of standards in the industry
  • Use ingredients that are present in effective amounts and work synergistically  for superior results.
  • Reflect the lastest scientific knowledge

For a more detailed list and the specialties of each doctors go here.

Here are the people that are currently on this prestigious board. If you click on their names you will go to a link that provides in some cases a short video and more detailed information about each doctor.

I was and still am very impressed with the doctors that are behind this great company and its products.

With a 20 year track record and proven success AdvoCare’s 24 Day Challenge can be a wonderful stepping stone on your road to better health.

For more detailed published health articles from these doctors you can go here

AdvoCare Independent Distributor,

Joanna Bostwick

Find out what to do After the 24 Day Challenge is over….


Disclaimer *The information in this post concerning the Advocare products are not intended to imply diagnoses, treatment, cure, or prevention any disease.