It is not always easy. It is often filled with pain, and struggles, and tears.
And yet beautiful it remains.
One of the most beautiful things to ever happen in my life is captured in the picture to your right.
For those of you who don't know him, this is our son Derek, born November 7, 2001. He was a big surprise in our lives, born over 14 years after son number two, Jeff.
And then he was gone, taken by SIDS less then a year later, on October 14, 2002.
As I am writing this, the 15th anniversary of that date is tomorrow.
Such a enigmatic word.
For with tomorrow comes new hope that just maybe it will be better than today was. As the book of Lamentations says, there are new mercies that come with the rising of the sun each morning.
But tomorrow all too often in our lives serves as a convenient way to put off today, as we slave away to the tyranny of the urgent.
We fool ourselves into thinking that we will get it done "tomorrow", when the truth is, if we let it, something else will come up that further delays our good intentions.
I'd like to sit here and share that Derek's death took care of that once and for all in my own life.
God chose to give us three more beautiful children after Derek was gone, and I can't even imagine not having Andrew, and Karalynn, and Amy in my life.
I have seen my two older boys follow the paths God has given to them, and also be shaped by the events of those days. I am so proud of them for the men they have become and love their wives and our grandchildren dearly.
And what can I say about Nancy? We have been through some wars together. No man could ask for a better life partner, soul mate, and friend. Without her I am nothing.
And yet so often the very people that make life worth living are pushed aside, as all the things that I "have to take care of" are given priority, as if my family is just a task I can move down my list.
I won't lie. It's been a tough week around the Carlson household. Emotions run high this time of year. I haven't been the husband, father or boss I should be this week. I am grateful for the patience and mercy that has been shown to me.
When it comes down to it, I think anniversaries such as these are a mercy in themselves, as painful as they may be.
They serve as a reminder that no matter how much time I think I have, in reality I have no control whatsoever.
As I walked out the door to go to work that crisp autumn Monday morning I never expected to get a call less than 5 hours later that my son was dead.
Some would call what happened 15 years ago a tragedy.
But the real tragedy would be to forget.
To learn nothing from the journey we have been on since that day.
I could fill pages with stories of the kindnesses that were shown, the struggles that we shared, and the lessons that we are still learning.
If there were no Derek, life would have been very different.
But avoiding that heartache would have cost so much more. A price too steep to pay.
Someday for each of us there will not be another one. We all know that, but it is so much easier to push it into the back of our minds and not think about it. I am right there with you.
But today I am going to think about it for awhile as I celebrate Derek, whose short life made such a lasting impact on my own.
And Your Today?
Hug someone a little longer. Take steps to mend a relationship. Let someone know you care about them. Say "thank-you" to someone for a kindness shown. Ignore another's offense toward you. Work hard to become the person you want to be, for there is joy in the journey.
Don't put it off to a tomorrow that may never come.
Is It Worth The Trade-Off? It's Your Choice.
by Dean Carlson, Pn2
We have a picture in our head of the "ideal body". But are the pictures in the magazines a realistic picture of what is achievable? Do you have to look like superman or a supermodel to be healthy? And at what cost?
Regardless of your goals, there is going to be work - hard work - to lose fat and get leaner. And there are amazing health benefits to doing do. But there are trade-offs, particularly as you get leaner and leaner. This infographic outlines them and shows you what's involved. We'll take a look at the extremes on both sides, and then have you consider what's healthy and achievable.
Click Here for a fully printable version of this Infographic
For a complete explanation of the infographic, including a review of the research by our friends at Precision Nutrition, check out the accompanying article: The cost of getting lean: Is it really worth the trade off?
I can't even begin to tell you how pumped up I am to be teaming up with Dan DeFigio, the bestselling author of "Beating Sugar Addiction For Dummies", to help you get off sugar and help you take back control of your eating.
The goal of Sugar Free Me is ambitious. To give you the education, resources and support you need to overcome your addiction to sugar and carbs, and regain control of your life!
Now some of you may think I am going overboard with the word "addiction". After all while we know eating too much sugar isn't great for us, does it really reach that level? Evidence suggests it can, as sugar has been shown to stimulate the same pleasure centers of the brain as some drugs.
I don't think it's any big secret that sugar and sweets are a big "go-to" when we are stressed, or tired, or lonely. The kick of dopamine that sugar gives us can lead to a very destructive cycle, actually altering our neural pathways , and it's also no secret the cycle of sugar addiction can be hard to beat.
Sugar Free Me is a 28-day step-by-step education, accountability, and strategy course that helps you understand the root causes of sugar addiction, how to address them to create your plan of action, and help you kick the cycle of eating excess sugar.
What we are going to learn:
We are also going to fill up your "Sugar Free Me Toolbox" with six new tools that are going to help you Avoid Temptation, Find and Avoid Your Food Triggers, and explore What You REALLY Want when you reach for the sweets. (Hint: It's not sugar)
The most valuable thing you are going to get over the course of this course (see what I did there) 🙂 is daily accountability and incredible support from both those taking this journey with you and our incredible team of coaches.
You will have your own account created in a really cool program called "Coach Catalyst". Every day you will get an email or message to your phone that delivers your daily "Sugar Free Me" lesson and asks the question: "Did you avoid eating all added sugars yesterday?"
Don't underestimate the power of answering that daily question honestly. This simple action does a couple of very important things. It creates a record for you to look back on and evaluate under what conditions and in what circumstances you tend to reach for the sweets. But it also helps your coach know when you need a little extra help to get moving in the right direction.
You also get access to our Private Facebook page, where you can hang out with folks on the same journey and where your coaches can offer more support. We have found these groups are a powerful way to stay connected and see that you are not the only one struggling. Take advantage of this page!
I really appreciate Dan making his resources and expertise in this area available to us. His full online course is priced at $95, but we are able to offer the 28-Day Sugar Free Me course for only $27. This is an incredible deal for everything you get!
The "Sugar Free Me" Challenge Officially Starts Monday, October 2, 2017, but don't be "that guy", and sign up today! As a bonus, you will get immediate early access into the Facebook Support group.
For someone who loves sweets (like I do), you may be wondering what you might be getting yourself into.
As with anything we do that is "new", it's going to take a little time to adjust to your "new normal". Here's a thought to consider.
Did you know that one of the keys to success and happiness in life is to practice self-compassion?
We are SO hard on ourselves when we don't live up to our expectations for ourselves, and that usually leads to a downward spiral of guilt and feelings of failure. I have lived it, and it usually meant reaching for more food. That's how I got to 280 pounds.
But I learned really fast that to take it off I needed more than education (I knew eating junk food wasn't good for me), or more willpower (when I am tired or feeling blue I have none). I needed a strategy for dealing with the inevitable stuff that comes up to derail me perfect plans - I think it's called life! 🙂
And that is what Sugar Free Me is all about. Sure there is an education component involved, but more importantly we are going to give you real world strategies to set yourself up to succeed, including what to do if (when) you aren't perfect and fall off the wagon.
No program is magic. Change takes effort and self-reflection. It takes a willingness to step out of your comfort zone and embrace something new.
Salespeople everywhere are going to shudder, but DON'T invest in this program if you can't or won't take the 10 or 15 minutes a day it will take to read the lessons and get involved with the group. The last thing I want is for you to have another reason to beat yourself up.
If you want to talk to me or another coach to see if this 28-Day focus is right for you, you can drop us a line here.
To your success,
If the thought of entering into "Sweet Season" (you know, Halloween through New Years) both excites you and makes you dread the 10 pounds you are going to pack on, this is for you.
We are thrilled to be teaming up with Dan Defigio, bestselling author of "Beating Sugar Addiction for Dummies" to bring you a brand new 28-Day program called "Sugar Free Me".
More details coming soon, I just wanted to put it on your radar for a program start date of October 2nd, with registration opening up on September 11.
And here's a freebie for you. Sugar comes in many forms and has many names. It's hard to cut back on sugar if you are not aware of it's many disguises.
Check this list out. It's not even ALL of them!
Brown rice solids
Cane juice crystals
Corn syrup solids
Evaporated cane juice
Fruit juice concentrate
Grape juice concentrate
High fructose corn syrup
Wait, is that real?
I mean vegetables are healthy, right?
Well yes they are, but that doesn't mean everything a plant-based eater eats IS. Nobody would argue that the Vegan food in the picture to the right is. (well maybe, someone, but not many)
Peruse the vegetarian section of your grocery store, and you will find just as much sugar laden, preservative heavy, highly processed food as anywhere else.
Just because you are eating less (or no) animal based products doesn't mean you are automatically eating healthier.
Take a look at the label of that veggie burger, or meat-free breakfast sandwich, or egg-free dairy free dessert. Not pretty.
Now that is less of a criticism of those products, as poor as they are, but really of human nature. We are really good at ignoring what we don't want to see.
I bought some vegetarian/vegan cookbooks with some really great recipes, and for the most part I really like them. BUT there seems to be absolutely no filter in the plant-based world when it comes to sugar. Just because you are using Maple Syrup, or Honey, or Brown Rice Syrup doesn't mean you have carte blanche to use as much as you want. Your body is still going to have a blood sugar response. In fact as a borderline type 2 diabetic who is has increased his carbohydrate load, I have to be MORE sensitive to the sugar response. My rule is to automatically cut sweeteners in recipes by half. At this point I can't even tell.
This also isn't a criticism of plant-based eating, per se. I have always maintained that a plant-based eater who is really doing it "right" is one of the most dedicated, conscious eaters out there. I am 4 1/2 weeks into my plant-based eating experiment, and I have spent more time in the kitchen in that time than the previous 4 or 5 months combined.
The goods news is I really am enjoying eating this way. My body fat is down a little, my strength is still there (Set a PR in the bench press yesterday) and I am eating foods that I had largely removed from my nutrition plan, such as beans and some whole grains. As well as avoiding all meat and dairy, I have not yet eaten any Tofu (not a favorite) or rice. My goal, as always, is to eat the most nutrient-dense food I can. In other words, for every bite, I want to pack in all the nutritional goodness I can!
As always, love to see some discussion below!
See you soon.
Next Scheduled Recovery Week: Sept 4 - Sept 9, 2017
I have to admit, this is my least favorite recovery week. Maybe it shouldn't be that way, as I absolutely love autumn, but still, is summer almost really over?
Truth be told this may be our most important recovery week of the year. The next one is not until the end of December, which means this training block is the longest of the year. My body needs that focused recovery week, physically and emotionally.
It bears repeating - recovery weeks are not haphazard or just vacation times for your coaches. They are a purposefully planned part of the training cycle, and critical for long term development and injury prevention.
You may have noticed that as we get closer to recovery week the daily and weekly training intensity has increased.
That is purposeful.
Because we are working toward a week of MacroRecovery, we are intentionally working at a higher level.
Then we will take a scheduled, purposeful rest.
Because whether you think so or not, you cannot and should not train really hard, all the time.
In fact one of our training program design principles is what is referred to as MED.
Minimum Effective Dose.
In other words, what is the MINIMUM stimulus we need to get better - stronger, leaner, better conditioned, etc.?
What? The minimum you say? That is NOT my style. Go hard or go home!
That WILL work, at least for a short time. Until your training overwhelms your ability to recover, and you start breaking down.
How can you tell that is happening? That you're not recovering fast enough from your training? Here's a few warning signs:
Altered Heart Rate and Blood Pressure
You are having a hard time getting your heart rate up, or it's beating like a racehorse when you feel like you aren't really doing much.
Poor Sleep Patterns
An increasing pattern of the inability to sleep restfully.
Your training loads have stagnated or even decreased.
Mr. Crank-Pants, anyone?
Eating Habits Disrupted or Compromised
It's not just a matter of will power. Overreaching and overtraining can cause physical cravings if our bodies are missing crucial nutrients because of too much physiological or psychological stress.
If you are getting sick frequently (eg. more than one cold a year) your immune system is probably compromised.
Increase In Injury
This could be not recovering from the normal microtrauma caused by training, for example you are sore for 2 or 3 days after training, or you are getting strains, sprains, aches and pains that you normally do not.
Lack of Progress (Plateau)
This could be either in body composition (not losing bodyfat/gaining muscle) or not making gains in the gym.
Enter Recovery Weeks
Recovery weeks are designed to give you rest; physically, emotionally, mentally, and spiritually.
You see stress is not just a "mental" thing. Do you realize when you train you are stressing yourself out, on purpose? That gets added on top of all the other stress in your life, whether it be work, home, or the jerk who cut you off in traffic. Your central nervous system doesn't care, it just knows when you have too much of it, and it doesn't like it!
And while you can't stop the knucklehead from driving like an idiot, there are things you can do to avoid excess systemic stress, and taking recovery weeks is one of them.
Here's My Top 5 Things To Do On Recovery Week
What about you?
You see you don't have to "not move" for a week. There is nothing wrong with getting outdoors, taking a walk, hitting the rock climbing gym, spending some time on the foam roller and stretching, getting a massage, and/or taking some long showers or baths.
Those things will aid your recovery and help you relax; running 2 or 3 or 5 miles every day (or every other day), or going to spin class, will not.
I train hard, but more importantly I train and recover appropriately.
I am in it for the long game. When I am sick, or excessively tired, or injured I cannot train.
THAT is what sets me back.
Recovery is what drives me forward. On a daily, weekly, and quarterly basis.
You ready to get better with me?
MAKE IT HAPPEN!
PS. Below is the "Science Stuff" I promised - Enjoy!
Our recovery weeks are what I would call Macro-Recovery. In other words we take a planned week off every training phase in order to let the body rest up from hard training and get ready for the next phase.
But did you know you can do even better than that? We have a number of athletes in the Get Fit NH family who participate in our Bioforce HRV monitoring program, which measures your systemic stress load on a daily basis, which allows us to fine-tune the recovery process on a daily, weekly and monthly basis. You can catch up on that by clicking here
Read on why properly planned and adequate recovery is important for you!
The Recovery Curve
I saw the recovery curve for the first time during my time with Australian physical preparation coach Ian King. His principles laid the foundation for the way we program, train and especially recover here at Get Fit NH. The principles that work with professional athletes apply to us too!
The following illustrates a “good” recovery curve:
The green line represents what we are all looking for – continual, never ending progress over time. We are getting stronger, faster, thinner, better looking (ok at least that’s what I wish for).
Reality Check – ain’t gonna happen. The process of changing your body is not linear, in fact what we are looking at in an optimal training environment is more of a “One step back brings me Two steps forward”.
A closer look at the chart will help explain what I mean.
The red line represents Equilibrium. This is where your body wants to stay, no matter if your goal is losing fat, gaining lean, or both. As you have no doubt found out, forcing your body to change is hard work – really hard work. When you walk into Get Fit NH, our training is designed to elicit that change. But it’s not as simple as “working out” day after day after day. In fact as I am about to illustrate, training without proper recovery is actually hurting you, not making you better.
The blue line represents the “recovery curve”. Starting at the left hand of the chart all the lines intersect. For this illustration that point is where your first training occurred – you “worked out”.
But what’s going on?
Instead of performance going up, that line is actually heading down – this is what is called Depletion. If you think about it makes sense – you have worked hard, you are fatigued, your body is depleted of nutrients – you are spent!
Don’t worry, your body will get over it, if you treat it right! This is what we call Adaptation. Your body wants to be able to handle the increased demand that was placed on it, and starts the process of getting better.
You are in charge of if and how fast that happens. A few of the factors that influence this adaptation include recovery nutrition, stress levels, sleep habits, supportive nutrition, age, and training history.
The recovery curve continues with Supercompensation. Here is how Coach King describes this process:
“It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.” – King, I, 1999/2000, Foundations of Physical Preparation
In other words your body has gotten better in response to your training, a new Equilibrium is established and this state is when we will ideally train again. Our programming at Get Fit NH is carefully designed to give this the best chance of occurring, but as I hope you are discovering, you have a lot to do with this with how you treat your recovery!
As you can see, when things are clicking, this process when repeated over and over means you are getting better and better, the blue line is headed up – pretty cool!
The flip side to all this is what happens when the recovery process isn’t working so well.
This chart represents recovery gone “bad”:
When we continue to train in a state of “Depletion”, regardless of the reason, the adaptation to super-compensation effect doesn’t occur, and instead of getting better, we find ourselves in a downward cycle. This can happen when we train the same muscle groups too soon, when we haven’t taken the steps described above to recover optimally (sleep and nutrition for instance) regardless of time between training, when we train too hard coming off an illness, etc. The last thing we want to happen is new equilibrium to be established in a downward pattern – not good.
The long and short of it is your body absolutely needs to recover from hard training. Consistently training in a fatigued state results in injury and illness. Your body is an amazing machine designed to put up with a lot, but it was also designed to need rest.
Which leads us to:
Face it – you can get beat up anywhere. Our responsibility at Get Fit NH is to help you get better!
That includes recovery weeks. We have found that somewhere between 8 and 12 weeks of training is just about right to take a full week off and let your body recover.
That doesn’t mean that you spend your training time on the couch eating bon-bons, but if you insist on going down to PF and hitting the weights or running 10 miles every morning, your body will suffer in the long run, and perhaps even in the short term.
If you find yourself fighting this concept, ask yourself this – Is your unwillingness to take a week off a well reasoned decision based on what you know to be true, or is it that your attachment to training is so strong emotionally that makes it so hard? You will not lose all you have gained by taking the week off, I assure you! Again to quote Coach King, “…if you don’t (take time off)…most of you are going to lose it anyway!”
So now that we have established you are ready, willing and able to embrace recovery week, what do you do?
Glad you asked!
1.) Physical Rest and Regeneration
– Our bodies must rest and recover to prevent over-training (or under-recovering) issues so that we can come back 100% healthy and energized for the next phase of the program
– Focus on maintaining and/or increasing flexibility and tissue health by stretching and foam rolling daily. 15-30 minutes is fantastic!
– Daily restorative walks are beneficial during this week. 30-60 minutes briskly walking (not jogging/running) will keep your body refreshed and active, without negating the purpose of this week. Don’t overdo it!
2.) Physiological and Psychological Rest and Regeneration
– We must normalize key anabolic hormones, refill muscle glycogen, increase caloric intake, and prevent any diet induced catabolism (losses of lean body mass) so that we can enjoy greater fat loss for the next phase of the program
– We have taken the road less traveled by being flexible eaters with a long-term approach to success and thus we will take a break from our aggressive fat loss nutrition plans. This is not a free for all, so stay away from your “trigger foods” (junk foods and sweets) that open the door to excessive calorie intake.
– Instead plan (key word) and enjoy 2 or 3 controlled free meals to reward yourself for all of your hard work, but do not overdo it!
– Caveat: If your nutrition habits have been less than optimal, more than likely none of this applies to you. Instead now is the time to plan and prepare to make the changes necessary to see the results you want. Spend some time with a coach and your Jumpstart Nutrition Guide if you need help.
3.) Celebrate the Fruits of Your Labor
– Take some time to reflect on how far you have come since you joined Get Fit NH in terms of improving your overall health, body composition, and performance
– Enjoy your results!
THANK YOU, THANK YOU, THANK YOU!
We would just like to take the time to thank you from the bottom of our hearts for all of your hard work and dedication to improving your health and fitness… keep Making It Happen!
P.S. If you are serious about maximizing your training/recovery cycle, you owe it to yourself to invest in this! Look further into our Bioforce HRV monitoring program, which measures your systemic stress load on a daily basis, which allows us to fine-tune the recovery process on a daily, weekly and monthly basis. You can catch up on that by clicking here.
This is the one many of you have been waiting for - high potency Omega-3 supplementation in Capsule form.
SFH Super-Omega 3 Fish Oil Capsules
120 Capsules (30 servings)
Same high potency Omega-3 supplement, now in capsule form!
If you aren't a big fan of taking supplements in liquid form, this is for you. SFH has taken all the benefits of their Super Omega-3 liquid supplement and put it in capsule form. I dare you to compare to the fish oil capsules you are taking now.
4 capsules provides over 3000mg of EPA + DHA, the "good stuff" in omega-3 supplements.
Soy free, gluten free, sugar free, and as always third party tested for safety.
Caution: Do not take if you are using blood thinners such as Coumadin without consulting your physician. This product is harvested from the sea and may contain small amounts of shellfish. If you are allergic to shellfish, you should avoid this product.
In the discovery phase of my plant-based eating experiment, one of the things I was most curious about (and still am) is protein.
I was especially curious about looking into some of the more commonly cited sources of plant-based protein. Ever heard "Quinoa is a great source of plant protein"? I've heard that a bunch of times, but never really dug in deep on it.
Below is a chart I made that outlines how much protein is in a variety of plant-based foods. I tend to view the quality not only by the amino acid profile, but also on the protein to carbohydrate ratio. In other words, how many carbs am I am eating in relation to how much protein I am getting? For me, like for many, it matters in terms of blood sugar control and a tendency to gain fat when I eat more carbs.
Do any of these surprise you like they surprised me? I'd love to hear your thoughts in the comment section below.
P.S. You can also download your own .pdf copy by clicking here.
This post originally appeared on the Get Fit NH Family Facebook page.
So apparently I have caused a bit of a hullabaloo with my experiment into Plant-Based eating. If it gets all of us thinking, then that is an awesome thing!
For those of who know me well, this adventure probably seems WAY out of character for an avowed meat eater. But it's really not that strange. I have been on a decade and a half vision quest for better health and fitness AND to do what it takes to help others on their quest. During that time I have experimented with all sorts of different ways of eating.
That being said, I have been an avowed skeptic of plant-based eating for a number of reasons. Chief among them was the fact that most people I talked to ate as much junk food as the rest of the population. Highly processed fake burgers, carbohydrates and sugar out the wazoo, and little regard for adequate protein.
But more and more I am getting questions about plant-based, and since I have no experience ever eating that way, I could not relate to the struggles. So I am setting out to change that. I have my blood work done every three months, the last time on Friday August 4th. So this will be a three month experiment into primarily plant-based eating. At the end I will have my blood tested again and evaluate the results.
Briefly here are the "rules" I have set for myself:
No animal based protein save 2 eggs a day. No dairy, no meat, no fish. Stay on exactly the same eating pattern and calorie level as I was on my previous plan, and adjust according to what happens to my body comp as measured by the Fit3D.
My body comp goals are the same. Increase lean mass and stay around 10% bodyfat. Eat no highly processed foods, limit sugar, etc. Get a minimum of 100 grams of protein per day. I am allowing myself 1 plant-based protein supplement a day, as my routine has been to have 1 whey protein shake a day.
This is not meant to be any kind of "statement". While I respect those who eat plant-based for ethical and environmental reasons, that is not my purpose.
What I want to find out is this:
What will be the measurable results of eating a whole food plant-based diet?
Is it possible to get enough protein to maintain and build muscle mass while still keeping carbohydrate levels to a manageable level?
What will it do to my blood sugars to up my carbohydrate load?
How about my cholesterol, etc?
I have invested countless hours of research into investigating the science (and psuedo-science) around plant-based eating. I have come up with a list of higher protein choices, and foods I am choosing to stay away from, for instance Tofu. I have purchased 3 cookbooks and already modifying the recipes in order to lower or eliminate the added sugars (just because it's plant based doesn't mean it's good for you).
I am still in the process of adapting to this new way of eating, as I am only 10 days in. I am experiencing more hunger than I was before; I suspect that is because the amount of fat I am eating has needed to decrease as the carbs increase. This is all information and part of the data collection process. And I am just one guy, my results may not be typical. But I promise to keep this an honest experiment.
The best case is that I find out there IS a "right way" to eat plant-based, get enough nutrients, and positively effect both blood work and body composition. That would make it one more arrow in my nutrition coaching quiver. Questions? Ask Coach Nancy (that seems to be what you are doing now, as I am big and scary) 🙂 (and yes, that was a joke)
The Best Bar Ever
6 per box
Made fresh, from real ingredients.
This section is called "Nutrition Bars" rather than protein bars, for a good reason. While each BBE has at least 15 grams of protein, they are NOT filled with a bunch of junk like most bars on the market. They also offer a balance of quality fats, carbohydrates, and protein. They are not a low carbohydrate product, and there is a good amount of natural sugars in here. These are a good choice for after a hard training session, or if you have a serious craving, instead of a candy bar. Yes, they are that good!
Flavors we carry: Original, Cookie Dough, Cinnamon Bun, Chocolate Peanut Butter, Chocolate Coconut, Apple Pie
Dale's Raw Protein Bars
Box of 12
High quality food bars, all natural ingredients, no artificial preservatives or sweeteners.
Dale's use only fresh raw nuts, seeds, fruit, plus hemp, pea, and brown rice protein. Only natural sugars from the fruit, natural fruit and nut fibers, and raw organic sweeteners have been used. Another great choice around training time and for plant-based nutrition.
Flavors we carry: Seasonal, but some of our favorites are: Blueberry Macadamia, Cafe Mocha, Chocolate Peanut Butter, Cookie Dough, Graham Cracker, Mint Chocolate Chip, Raspberry Hazelnut and many more!