Need a new recipes to spice up your lunch or mid day snack? Here is one from Team Beach Body ( one of many recipes you can find in their recipe center.) 

When I begin coaching new clients, the first thing I do is ask them about their diets. Because if you want to get major results, you have to cut out what I call "food porn"—food that's doing nothing to fuel your body, and in some cases is actually doing more harm than good. To keep things simple, I tell them there are 5 things that they absolutely, positively, MUST stop eating and drinking if they want to achieve their fitness goals:

1. Processed sugars. I'm talking about white sugar, high fructose corn syrup, sucrose, or pretty much any kind of sugar that came from a factory instead of a piece of fruit. Processed sugar negatively affects your metabolism, your insulin response, even your mood—and all for totally empty calories. Cutting sugar out of your diet means you're going to have to read some labels, because it is by far the most common food additive in the U.S.
2. Alcohol. Calories that are as empty as sugar, and at 7 calories a gram, booze can really pack it on. Alcohol also dehydrates your body, which compromises muscle growth. Plus it slows your metabolism, so you burn fewer calories. In short, drinking gives you less muscle and more fat—you're just undoing everything you're trying to achieve with your workout.
3. Caffeine. I know there are a lot of people out there who say caffeine can give your workout a little extra "oomph." Obviously, it can give you some extra energy to make you push harder, but the cost is that it increases cortisol levels in your body, which inhibits lean muscle growth. Plus, it can negatively affect your sleep patterns, and you're better off working out when you're rested than when you're juiced.
4. Anything with a face. It used to be that you could find some decent lean meat sources, but in the last few decades, the hormones, antibiotics, and chemicals that have been used to process meat and fish make them pretty worthless as a source of protein. There are plenty of excellent vegetarian protein sources, like beans, tofu, and nuts, so you can eat clean while you get lean.
5. Gluten. Gluten is a grain-derived protein found in lots of different foods, mostly wheat, rye, and barley products. The name comes from the Latin word for "glue." You don't need to eat glue. Even if you're not one of the millions who are sensitive or allergic to gluten, you'll be operating a much cleaner machine if you cut it out of your diet. There are plenty of other healthier gluten-free alternatives, like millet, amaranth, quinoa, and oats.

By eliminating these empty or harmful "foods" from your diet, you can start turning your body into the well-oiled machine nature intended it to be. By eating a diet rich in fruits, vegetables, and whole grains, you can give yourself the premium fuel to get into the best shape of your life


I challenge you to cut these out of your diet for 21 days. Thats just 3 weeks! See what happens. I can guarantee if you truly cut out these foods your weight will go down, your body will be so energized you wont be looking for that cup of coffee to get you through the day, and your brain will be running so much more efficiently!
Need help with menu planning! Send me a message and I will help you get a meal plan that works for you!   

You work out practically every day and you're feeling good because you've lost some weight. Until a week or so passes and you can't get the scale to budge. It's like an invisible wrench has been thrown into the works. Now what?

You start second-guessing everything you're doing:

• Maybe I'm eating too much?
• Should I work out harder?
• Do I have to live on parsley and hot water?

So you restrategize. You slash calories and step up the intensity of your workouts. Unfortunately, after another week, you're still not losing. Now you want to give up altogether. But before you throw in the towel, ask yourself this:

Am I eating enough?Contrary to popular belief, sometimes you have to eat more to lose weight. While that may sound counterintuitive, it often does the trick. Here's why:

1. Metabolism is the key to weight loss. If you don't eat enough, or often enough, your metabolism slows to a crawl and weight loss becomes more difficult, especially when you're exercising. That's why skipping meals isn't a good idea if the goal is to shed pounds. 
   
   Tip: Always eat breakfast to kick-start metabolism and try eating mini-meals throughout the day to keep your metabolism fired up.
2. To keep your metabolism up, you MUST eat. Conventional wisdom dictates that when you first start dieting, the less you eat, the better. While it's true that you often should eat less, eating too little can backfire over time. As your body composition changes, your body will think it's starving, which can make it hold on to fat. (The process actually has to do with excessive release of a hormone called cortisol, but you don't need to know the details, so we'll just call it fat.) To avoid this, most experts agree that over time, you shouldn't eat fewer than 1,200 calories per day for women, 1,500 for men. If your daily diet consists of fewer calories than that, consider eating more. 
   
   Tip: Keep a food diary to track calories. I personally like my fitness pal. If you download the mobile app it has a cool scan feature! You can actually scan the barcode of a food and it will pop up all the info for you! 
3. You need more calories when you work out. If you're exercising while following a low-calorie eating plan, you'll need to take into account the calories you're burning. That's because it's now easier to enter starvation mode. Let's say you're burning 400 calories and only eating 1,200 to 1,300 calories per day. This means you're really only taking in 800 to 900 calories per day before you begin to calculate how your body composition is changing. Muscle burns more calories at rest than fat does, so as your body changes, you need to eat more to keep the weight loss coming. 
   
   Tip: Drink an after-workout recovery drink like P90X Results and Recovery Formula®. After hard workouts, its calories are utilized so quickly by your body, some people refer to them as "free calories." They really aren't, but those calories will ensure that your muscles (and metabolism) recover quickly.

And remember this:

Figuring out to what to eat, how much to eat, and when to eat isn't easy. That's why people often refer to losing weight as a journey. It takes a few different paths to get there. Sometimes you have to adjust your ratio of protein, fat, and carbs to start losing again. Or adjust your calorie level, which can include eating more to lose weight.

Tip: Use the Team Beachbody® Meal Planner. It can make figuring out your calories much, much easier. You can personalize an eating plan that takes your workouts into consideration.

Finally, if you're still on the fence about needing to eat more to lose weight: You might be thinking, "How come I know some really skinny people who barely eat?"

The answer is this: You can eventually lose weight by not eating. It's called starving. Reduce calories enough and your body will start breaking down its muscle tissue, and this will result in weight loss. However, it makes your body increase its emergency hormonal responses, which also causes your body to be stressed and hang onto fat, making it.very easy to gain the weight back again.

So I hope you take this thought away with you today: The idea is to keep your metabolism revving and running. This will help you get healthy and stay strong. Eat the right amount of food to help your body continuously burn calories, and you're more likely to shed those unwanted pounds.By Justine Holberg

The Shakeology cleanse is a shortened and intensified version of the Shakeology meal replacement program. The duration of the Shakeology cleanse is 3 days total as opposed to the monthly regular version of Shakeology.

During the 3 day cleanse period most major meals (Breakfast and Lunch) are replaced with a Shakeology protein drink. Typically, when you buy Shakeology, Beachbody doesn’t recommend replacing too many meals with it, but they do say that for a short duration it is okay and will not harm your body.

Beachbody’s Shakeology meal replacement shake is an innovative nutritional protein drink. What sets Shakeology apart from other protein drinks currently on the market is its use of whole foods and the multitude of vitamins, minerals, and antioxidants contained in the shake.

Click Here To Try Shakeology Cleansing Today In total Shakeology contains more than 70 varieties of nutrients in its formula, most of which are derived from whole foods which makes it easier for the body to absorb.

This product is meant to be taken either once or twice per day in lieu of a regular meal over an extended period. Currently, Shakeology is offered in a few flavor varieties, Chocolate, Vegan Chocolate , Greenberry and Tropical Strawberry( which is vegan as well). Consumers can pick from a variety of recipes included with Shakeology purchases to liven up their shake and to keep flavors interesting or boost caloric needs.

What are the Shakeology Cleanse Benefits?The purpose of the Shakeology cleanse is to detoxify your body. Overtime toxins from the food we consume builds up in our bodies creating an unhealthy inside that can sometimes surface as other ailments.

The 3 day Shakeology cleanse is meant to give your body the opportunity to rid these unhealthy elements from inside and replace them with the over 70+ vitamins, minerals, and antioxidants included in Shakeology’s revolutionary formula.

Completing the Shakeology cleanse brings on more energy and vitality because you are not consuming heavy foods which gives your body the time to expel the unhealthy buildup of toxins within. Typically people completing the Shakeology cleanse will lose between 3-6 pounds over the short period of time. Don’t worry, this is perfectly healthy as this weight loss is not progressing over a long length of time.

Shakeology Cleanse Instructions Once starting the Shakeology cleanse it is an excellent idea to repeat every three months or so. The Shakeology cleanse is like a reprieve for your body, so every three months is a great way to maintain a healthy balance inside. Additionally, you should always commence a Shakeology cleanse during a three day time frame that you can totally commit to following through on all of the days. Not completing the cleanse in the manner in which it is supposed to be done can lead to less than stellar results.

The Shakeology 3 day cleanse contains more elements than the Shakeology drink itself; these other items will have to be picked up prior to starting day one if you do not already have them. These additional items include:

• Green tea
• Low calorie snacks
• Ingredients for Salad (can include 4oz fish or poultry)
• Low fat dressing
• Fruit (optional)

Furthermore, no dairy *this include soy or rice milk* or additional sugar is allowed; though two to four liters of water should be ingested daily to maintain hydration and to hasten the expulsion of toxins.

A daily regimen during the Shakeology cleanse would go like this:

Upon waking:
1 cup of green tea upon rising in morning

Breakfast:
1 serving of Shakeology with ice and water (fruit is optional, no more than a cup)

Snack 1:
1 piece of fruit (your choice)

Lunch:
1 serving Shakeology with ice and water (fruit optional)
1 cup of green tea

Snack 2:
(Last snack of day can be done either before or after dinner)
1 serving Shakeology with ice and water

Dinner:
Salad and 3 serving of greens and vegetables, 4 ounces of protein (fish or poultry), and no more than two tablespoons of low fat dressing.

Each of the 3 days of the Shakeology cleanse would follow the same schedule of eating. While participating in the Shakeology Cleanse, you can continue with regular exercise, however it is recommended that you limit intense workout routines as you may not be taking in enough calories to sustain energy levels for such intense activity. We recommend taking it easy for a few days while participating in the cleanse.

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I love Girl Scout Cookies, I was a Girl Scout myself growing up for a bit of time! I will be honest I LOVED it! 

Girl Scout cookies are as American as apple pie, right?

 This year however I wont be buying any.  Every single variety has GMO soy in it, most have hydrogenated oils, and a few have HFCS.  Of course they all have white flour in them, but so do almost all cookies on the shelf of the store.  These are cookies, after all, not nutrition dense snacks.  (Personally I don’t think an occasional treat with white flour or white sugar will kill you ,although not healthy for you either. Moderation is key.  It’s the other ingredients that I think are more harmful.)
 
When I started looking at the Girl Scout cookie ingredients this year of the different varieties, here are some red-flag ingredients you might want to be aware of.  The website lists a couple of different versions of favorites (i.e., Peanut Butter Patties/Tagalongs®) and depending on what bakery or name they are marketed under, they contain different ingredients.

Artificial food dyes: Dulce de Leche (yellow #5, yellow #6, blue #2), Caramel deLites ® (Red #40, Yellow #5, Blue #2), Peanut Butter Patties (Red #40, Yellow #5, Blue #1, Blue #2) note, a few cookies contained caramel color, often derived from GMO corn sources.

Hydrogenated oils, partially hydrogenated oils, trans fats: Do-Si-Dos®, Samoas®, Tagalongs®, Thin Mints, Caramel DeLites®, Peanut Butter Patties®, Thanks a Lot, Lemonades.

High Fructose Corn Syrup (HFCS): Dulce de Leche, Thin Mints (ABC), Peanut Butter Patties®, Reduced Fat Daisy Go Rounds, Thanks a Lot.

GMO Soy products: All varieties (usually in the form of soybean oil and/or soy lecithin)

GMO corn products: Lemon Chalet Cremes, Do-Si-Dos®, Samoas®, Dulce de Leche, Thank U Berry Much, Tagalongs®, Thin Mints, Reduced Fat Daisy Go Rounds, Peanut Butter Sandwich, Thanks a Lot, Lemonades.

Artificial flavors: Lemon Chalet Cremes (artificial ginger flavor), Trefoils, Samoas®, Dulce de Leche, Tagalongs®, Thin Mints, Reduced Fat Daisy Go Rounds, Thanks a Lot, Lemonades

Other notes: Shortbread is traditionally made with butter, flour, and sugar.  The Girl Scout variety contains no butter but does have 11 ingredients, including palm oil and artificial flavors.

The cookie closest to ‘real food’ is possibly the Thank U Berry Munch, which has actual dried cranberries and no hydrogenated oils, but it still contains corn syrup solids and artificial flavors.

The cookie farthest from ‘real food’ are Peanut Butter Patties, Caramel deLitesand Dulce de Leche. Peanut Butter Patties have sugar as the first ingredient, hydrogenated oils, food colors, HFCS, artificial flavoring, and GMO ingredients.  Caramel deLites have sugar as the first ingredient, GMO corn and soy, hydrogenated palm oils, HFCS, Red #40, Yellow #5, and artificial flavors.  Dulce de Leche cookies contain GMO ingredients, HFCS, and yellow #5.

The products produced by  Girl Scout cookie supplier ABC Bakeries are particularly filled with “fake” food, especially HFCS and fake colors.

Are you buying Girl Scout cookies? My favorites were Samoas but I will sadly pass on them this year. Instead if the cravings hit I will be making my own healthier version! ( of course once I hit our new place and have a stove again which wont be for a month or two sadly.)  

I am NOT saying don't support your local Girl Scouts! Please donate as its an amazing organization! All I am saying is beware what you are putting in your mouth ! If your on my page its mostly due to the fact you want a healthy fit body! Always read the ingredients and if you are not sure what you are eating start researching into it! A lot of ingredients that look harmless are just a cover name for things you should never eat! 

Daisy Go Rounds,Thanks a Lot, and Lemonades are registered trademarks of GSUSA.

Raw ChiliServings: 4

This recipe is a fat-free raw chili . For a truly 100% raw version, use a raw version of ketchup and nama shoyu for the soy sauce. 

Chef's Note: As the chili sits, the mushrooms start to release their juices and the chili may get a little watery. Simply drain off the liquid if this occurs, but note that this chili is best served and eaten immediately. 

Instructions

Remove bottom stems from portobellos and disgard. Break mushrooms in half, or quarters and place into your food processor. Pulse roughly 25 times or until the mushrooms look like ground up meat bits. Transfer mushroom bits to a large mixing bowl. Cut carrots in half or quarters and place in food processor. Pulse about 15 times, or until chunky. I like my carrot pieces slightly larger than my mushroom bits. Transfer to mixing bowl. Cut celery into thirds and place in food processor. Allow motor to run until celery is completely minced. Transfer to mixing bowl. Cut away top and seedy center of red bell pepper, then chop into four equal parts. Place in food processor and allow motor to run until completely minced. Transfer to mixing bowl. In a small food processor or blender, combine remaining ingredients with 2 tbsp of water and allow the motor to run until it's well combined and the garlic clove is pureed (you might want to start with 1-2 tbsp soy sauce and add more to taste). Add puree to mixing bowl and stir to combine. Taste, adding more soy sauce and/or hot sauce to taste. Serve immediately. 


Per serving: 94 calories, 1.1g fat, 0mg cholesterol, 19.5g carbohydrates, 5g fiber, 4.1g protein

One of the easiest ways to quick results is to increase the percentage of protein in your diet. That's one of the reasons some of Beachbody's programs—including P90X® and ChaLEAN Extreme®—begin with a high-protein phase. The extra protein in your diet will also help you feel more satiated even if you're cutting back on your calories. And ideally, we've left you with enough carbs to fuel your workouts. Plus, it will help you understand your body's relationship to carbs—how many you really need and how they affect your energy level. This will help you eat healthier in the long run.

However, this high-protein phase should be just that: a phase. You will reach a point at which you'll need to introduce more carbs back into your diet. That's because your workouts are fueled primarily by blood sugar and glycogen (stored carbs), and eventually you'll reach a point where you're just not replenishing those stores adequately. This may be after a few days or it may be after as long as 8 weeks. Let your body tell you.

Here are some signs you need to start eating more carbs:

• Your overall progress starts to plateau
• You notice that your performance is suffering
• You're often (or always) tired
• You feel like you physically hit a wall during your workout (also known as "bonking")
• You throw up

Here are 19 breakfasts and snacks—including some vegetarian-friendly ones—to get you started. Most can be made in 15 minutes or less. Let us know how your journey is going at

Breakfasts:Goat Cheese, Tomato, and Parsley Scramble (Body Beast)
These eggs are seasoned with the slightly tart flavor of goat cheese. The sweet tomatoes offer a delicious balance.

(Makes 1 serving)

Ingredients:

• 2 large eggs
• 1 dash sea salt
• 1 dash ground black pepper
• 1-1/2 tsp. extra-virgin olive oil
• 1 medium tomato, chopped
• 1 Tbsp. finely chopped fresh flat leaf (Italian) parsley (or 1 tsp. dried parsley)
• 1/4 cup crumbled soft goat cheese (1 oz.)

Preparation:

1. Combine eggs, salt, and pepper in a medium bowl; whisk to blend.
2. Heat oil in medium nonstick skillet over medium-low heat. Add egg mixture; cook slowly, stirring frequently, until eggs are almost set.
3. Stir in tomato and parsley. Sprinkle with cheese; cook for 1 minute or until eggs are fully cooked.

Sagi's Variations: You can substitute the same amount of feta cheese for the goat cheese. You can use fresh basil, cilantro, or chives instead of parsley. You can use chopped zucchini, asparagus, or broccoli instead of tomatoes.

Proatmeal (Insanity ) 
This high-protein oatmeal gets a flavor boost from fresh berries and walnuts. A great way to jump-start your day.

(Makes 1 serving)

Ingredients:

• 1/2 cup water
• 1/4 cup old-fashioned rolled oats
• 1/3 cup fresh or frozen berries
• 1 scoop Beachbody® Whey Protein Powder, Chocolate or Vanilla flavor
• 1 Tbsp. chopped walnuts
• 1/2 cup nonfat milk (or unsweetened almond milk, rice milk, or soy milk)

Preparation:

1. Bring water to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat.
2. Combine oatmeal, berries, Whey Protein Powder, and walnuts in a medium bowl; mix well.
3. Top with milk

9 High-Protein Snacks to Keep You Satisfied:


Lox and Cucumber
Spread 2 tsp. cream cheese on 4 cucumber slices and top with 2 oz. smoked salmon (lox) 
Nutritional Information (per serving): Calories: 105, Protein: 11 g, Fat: 6 g, Carbs: 1 g

Cottage Cheese and Fruit
1/2 cup 1% cottage cheese topped with 3 medium strawberries, sliced
Nutritional Information (per serving): Calories: 93, Protein: 14 g, Fat: 1 g, Carbs: 6 g

Maryland-Style Blue Crab
1 (4-oz.) drained can of lump crabmeat mixed with 1/4 tsp. Old Bay® Seasoning
Nutritional Information (per serving): Calories: 82, Protein: 18 g, Fat: 1 g, Carbs: 0 g

White Tuna Salad
1 (4-oz.) drained can of solid white tuna, packed in water mixed with 1 Tbsp. mayonnaise and 1 Tbsp. capers (optional)
Nutritional Information (per serving) including capers: Calories: 210, Protein: 23 g, Fat: 13 g, Carbs: 0 g

Mocha Chiller
1 scoop (or 1 packet) Chocolate Shakeology blended with 1 cup cold coffee and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 152, Protein: 18 g, Fat: 1 g, Carbs: 17 g

Chocolate Spice
1 scoop (or 1 packet) Chocolate Shakeology blended with 1 cup nonfat milk, 1/2 tsp. cinnamon, 1/4 tsp. nutmeg, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 239, Protein: 26 g, Fat: 1 g, Carbs: 30 g

Spicy Turkey, Cheese, and Tomato on a Rice Cake
1 multigrain rice cake topped with 1 oz. low sodium, nitrite-free turkey breast, 1 oz. provolone cheese, 1 slice tomato, and 1/4 tsp. hot pepper sauce
Nutritional Information (per serving): Calories: 163, Protein: 13 g, Fat: 8 g, Carbs: 9 g

Jerky
Though high in sodium, jerky does pack a lot of protein. For example, one bag of Trader Joe's® turkey jerky has 60 calories and 11 grams of protein per oz. Make sure you check the nutritionals before enjoying!

Egg White Salad
For a healthy, egg white salad, check out this hard-boiled egg white salad from the Hungry Girl that features lemon, lime juice, and crunchy veggies.
Nutritional Information (per serving): Calories: 90, Protein: 11 g, Fat: 1 g, Carbs: 9 g

WHAT IS SO GREAT ABOUT WHEATGRASS (even after all of the above)?  Wheatgrass contains chlorophyll.  Chlorophyll is anti-aging.  Chlorophyll is condensed sunlight.

All vegetables are food factories.  Each excels in different nutrient areas.  Because eggs have 12% protein, meat 17%, and whole leaf grass 25%, we can define wheatgrass as a protein food ( pretty cool huh?)

Wheatgrass is a complete life sustaining food. Based on animal studies, if you had to choose one food for survival, it ought to be wheatgrass.  After all, grasses are the primary food for domestic and wild grazing animals and some pretty large ones at that (cows, horses, goats, sheep, buffalo, deer, and giraffes).

Wheatgrass is a wonderfully balanced source of nutrients.  Excellent for all minerals major and minor, it is especially high in calcium, magnesium, manganese, phosphorus, and potassium, as well as trace minerals such as zinc and selenium.  All are important for cardiovascular and immune system function.  Grass is a source for all B-vitamins including folic acid, pantothenic acid, an abundance of choline, and is a vegetable source of B-12.

WHEATGRASS IS:

• AN ENERGIZER:  The vitality obtained from wheatgrass juice is remarkable.  Two ounces of fresh wheatgrass juice is equivalent to the nutritional value of roughly 4 pounds of organic green vegetables in vitamin and mineral content.  On an empty stomach, it is assimilated into the blood in about 20 minutes.  The vitality lasts throughout the day.
• NUTRITIONAL:  Wheatgrass juice is a complete food that can be taken orally with no toxic side effects.  It contains most of the vitamins and minerals needed for human maintenance.  It is also a complete protein with about 30 enzymes and is approximately 70% crude chlorophyll.
• A BLOOD BUILDER:  Both chlorophyll (as in wheatgrass juice) and hemoglobin (red blood cells) are molecularly similar.  Chlorophyll has the ability to break down poisonous carbon dioxide and release free oxygen.  This inhibits and reduces the action of anaerobic bacteria (a disease-producing micro-organism).  Wheatgrass juice has been shown to build red blood cells quickly after ingestion.  It normalizes high blood pressure and stimulates healthy tissue-cell growth.
• A BODY CLEANSER:  The many detergent factors of wheatgrass juice can drain the lymph system, carrying away many toxins from all body cells.  When an imbalance or injury exists (examples:  sore tendons or joints; degenerative disease; etc.), there is a natural build-up of mucous in the lymph particular to that area.  This mucous is encapsulated, helping to ensure the proper flow of lymphatic fluid.  Wheatgrass juice helps to breakdown the mucous and allow it to drain.  This helps to relieve pressure and allow healing.
• BODY HEALING:  According to Survival of the 21st Century, "In therapeutic amounts, it will detoxify the body by increasing the elimination of hardened mucous, crystallized acids and solidified, decaying fecal matter.  Wheatgrass juice's high enzyme content helps dissolve tumors.  It is the fastest, surest way to eliminate internal waste and provide an optimum nutritional environment.  Wheatgrass juice can also be used as a poultice or wash, stimulating healthy new cells and fighting infections."

If you haven't tried wheatgrass juice yet, why not?