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.)
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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:
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:
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:
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:
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. Want to know more? click this link to go to my facebook page and message me! I will get back to you within 24hours! Don't have a Facebook account? No problem! Go to the top of the page and click the letter to the right for my email! 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. Photo/recipe credits to Happy Herbivore 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. I came across this recipe while searching through Happy herbivore today. I like to eat as healthy as possible and to me if you can have at least one raw meal in the day you doing pretty well. The problem? finding raw recipes that really please the taste buds as I LOVE food that is steaming hot. As soon as I saw the photo and the recipe I knew this could work as I LOVE cold chili on a warm afternoon or night ,so why not keep it cold the entire time? 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 We love to hear from our fans! Have you tried this recipe? Leave feed back in the comment box below!
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:
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:
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:
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 Wheat grass that is! Do you know the benefits of this power house of a grass? One Shot of Wheatgrass Juice =
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:
If you haven't tried wheatgrass juice yet, why not?
Add it in to a green smoothie to boost its nutritional value! If you have tried it before what do you think? Was it one time or do you use it on a regular basis? Thats right you can be healthy, fit and enjoy your dessert GUILT FREE! Now who doesn't like the sound of that? I know for me personally I have a big sweet tooth from time to time and need something to calm those cravings. What do I turn to?!?! Protein shakes! I personally LOVE them, I am able to get my protein intake in for the day in a yummy tasty frothy way! But it took me a few years to find the right powder for me. Everyone I tried would have a nasty metallic chalky after taste and who wants to drink something that taste like your licking a pole! UNTIL I found Beach Body! I am IN LOVE with their Vanilla Whey Protein Powder! its smooth and creamy, no metallic after taste and I feel SAFE consuming this product which is my biggest concern after reading MANY articles about protein powders being tested and found positive for heavy metals. SCARY right! Here is my new favorite dessert in a cup ;) Pumpkin Spice "Pie"1 cup Unsweetened Almond Milk (40 calories) 1/2 cup Pumpkin Puree (40) 1 Scoop Vanilla Protein Powder (110 calorie, 18grams protein) Ice to blend Cinnamon, Ground Nutmeg,allspice ( To taste ) Natural sweetener to taste ( optional ) 280 calories and a mouth full of MMMMM's Don't forget about all the health benefits from those spices either! Anti-Inflammatory, good amounts of vitamin-A, vitamin B-6 (pyridoxine), riboflavin, niacinand vitamin-C., regulatory effect on blood sugar, relief in arthritis pain adn strong antibacterial properties to name just a few!
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