What are Macronutrients?

Nutrients are the chemicals in food that your body needs to work properly. Nutrients give you energy, they build and repair cells, and they keep the body processes functioning smoothly.

Macronutrients are the nutrients that provide calories and energy. They are the nutrients that we need in the largest amounts, and you’ve probably heard of them before: protein, carbohydrates, and fat.

Counting Calories:
I can’t tell you how many people I hear say “oh - it’s low-calorie - it must be good for me.” Can I just debunk that myth right now! Yes, our bodies function on calories (because calories = energy). But what our bodies really crave are nutrients. The body is going to process 1,500 calories from a Big Mac meal very differently than it will process 1,500 calories from a balanced, nutritious breakfast, lunch, and dinner.

So let’s talk about each of the nutrients we need, how much of each we need, and where that energy comes from.

Protein has 4 calories (energy units) per gram, carbohydrates have 4 calories (energy units) per gram, and fat has 9 calories (energy units) per gram. What that means is that if you looked at a food label and saw that a serving contained 10 grams of carbohydrates, 1 gram of fat, and 0 grams of protein, you would know that this food has approximately 49 calories per serving (10 x 4 = 40 calories from carbohydrates + 1 x 9 = 9 calories from fat).

All three macronutrients are necessary in certain amounts to ensure a functioning body and healthy metabolism, and the USDA gives us fairly flexible guidelines on these.

Carbohydrates:
According to the Dietary Reference Intakes published by the USDA, 45% - 65% of our calories should come from carbohydrates. This makes carbohydrates the nutrient that we need in the largest amounts. Why are they important?

- Carbohydrates are the body’s main source of fuel... they are easily converted to energy.
- All of the tissues and cells in our bodies use the glucose created from carbohydrates for energy.
- The central nervous system, kidneys, brain, and heart all need carbohydrates to function properly.
- The liver and muscles can store carbohydrates to use as a future energy source.
- Carbohydrates (specifically fiber) are important in intestinal health and waste elimination.

Carbohydrates are primarily found in starchy foods (like grains and potatoes), fruits, milk, and yogurt.

Protein:
According to the Dietary Reference Intakes published by the USDA, 20% - 35% of our calories should come from protein. Most Americans get plenty of protein, though vegans and vegetarians may have to work a little harder to make sure they incorporate enough of this macronutrient. Why is protein important?

- Our bodies use protein for growth, tissue repair, and immune function.
- Protein aids the body in making essential hormones and enzymes.
- Protein can be used as a source of energy when carbohydrates are not available.
- Protein helps to preserve lean muscle mass.

Protein is primarily found in meats, poultry, fish, and meat substitutes, It is also found in cheese, milk, nuts, and legumes.

Fat:
 According to the Dietary Reference Intakes published by the USDA, 20% - 30% of our calories should come from fat. Even though fats have received a bad reputation for causing weight gain and high cholesterol, some fat is important to survival. Why is fat important?

- Fat is important for normal growth and development. It is the most concentrated form of energy.
- Fats help to absorb vitamins and provide cushioning for the organs.
- They also help maintain cell membranes.

Fats are found in meats, poultry, nuts, milk, butters, oils, and fish.

There are three main types of fats: saturated, unsaturated, and trans fat. (There are others, such as polyunsaturated and monounsaturated, but we will stick with the three basics for now). Saturated fats and trans fats (those found in fried foods, snack foods, etc) are “the bad guys”. These are the fats that have been shown to increase risk for heart disease. Replacing these fats with unsaturated fats (found in foods like olive oil, nuts, and avocados) can help lower the risk of heart disease.

Having trouble figuring out how to achieve the right balance of carbohydrates, protein, and fats in your diet? Contact me today and  let’s get started on a plan that will work for you!

 

 

 

 

 

 

Bible Verse of the Week

1 Corinthians 6:12 ESV “All things are lawful for me,” but not all things are helpful. “All things are lawful for me,” but I will not be enslaved by anything.

I'm sure entire sermons have been written about this one verse in Corinthians, so my short paragraph probably won't do this verse justice!

First, I love the way The Message translates verse 12 - it says "Just because something is technically legal doesn't mean that it's spiritually appropriate. If I went around doing whatever I thought I could get by with, I'd be a slave to my whims."

There are several times prior to this passage where Paul repeatedly attempts to move people away from an attitude of "It's all about me" to a focus on the one who calls and saves them. What he is saying is that Christ does not set us free so that we can do whatever we want to do; Christ sets us free so that we can do whatever God wants us to do.

The trap of focusing too much on our own freedom is this: what we start to do freely (because we want to, like to, or whatever the reason) can become our master. So, for example, I can indulge in fatty foods and ignore a healthy diet - but the risk I take is that can begin to dominate my life - so that I am no longer free. Or I may love to shop so much that I eventually rack up tons of credit card debt - it can become such an addiction that you are no longer master over it - it becomes master over you. The Lord can set us free from these dominations, but even though we may be freed from these, the way back to health or a balanced budget will still be long and hard.

Let's examine our lives this week and ask the Lord to show us things that we have allowed to master us - let's ask Him for His grace in these areas - to set us free - and to give us strength to continue down the path of daily sanctification.

Pumpkin Pie Greek Yogurt Dip

Nibbles & Noshes gets it right with this Greek Yogurt Pumpkin Pie Spice recipe!

Ingredients:
¾ cup of canned (or fresh!) pumpkin puree
1 cup of plain Greek yogurt
1 teaspoon of ground cinnamon
¼ teaspoon of ground ginger
¼ teaspoon of ground nutmeg
⅛ teaspoon of ground cloves (or just a pinch!)
¼ teaspoon of vanilla extract

Directions:
1. Heat the pumpkin filling over medium heat, stirring occasionally with a spatula, until it becomes fragrant, about 3 minutes.
2. Stir in the spices and allow the puree to cook for about 1 additional minute.
3. Remove the pumpkin from the heat and allow it to cool for a few minutes.
4. Combine the pumpkin mixture, yogurt, and vanilla in a blender, food processor, or even a mixer and process until everything is fully combined. You may need to scrape down the sides with a spatula to make sure there are no pockets of yogurt or pumpkin!
5. Transfer the dip to a container or bowl, cover, and refrigerate for at least an hour to allow the flavors to meld.
6. Serve and enjoy!

 

 

 

 

 

HIIT Workout

This HIIT Workout will leave you breathless!

This workout has three phases. You'll do each move for 1 minute. Note: You can take 15-30 seconds between moves to catch your breath OR you can keep going! :)
Phase #1: Burpees - Jumping jacks - Mountain climbers - 1 minute rest
Phase #2: Walking lunges - Pushups - Jumprope in place (no need for a rope) - 1 minute rest
Phase #3: Side lunges - Jump-squats - Dips - 1 minute rest
End with a 1-minute plank hold

This workout should take about 15 minutes total. If you're not completely whipped at the end, then repeat :)

Want To Lower Your Risk? Get Moving!

 

According to an article in Medical News Today, a large new American Cancer Society study adds to increasing evidence that physical activity reduces the risk of breast cancer in postmenopausal women. Researchers say moderate recreational activity was associated with a 14 percent lower risk and high physical activity with a 25 percent lower risk of breast cancer compared to women who were active at the lowest level. The study appears early online in Cancer Epidemiology, Biomarkers, and Prevention.

"Our results clearly support an association between physical activity and postmenopausal breast cancer, with more vigorous activity having a stronger effect," said Dr. Patel. "Our findings are particularly relevant, as people struggle with conflicting information about how much activity they need to stay healthy. Without any other recreational physical activities, walking on average of at least one hour per day was associated with a modestly lower risk of breast cancer. More strenuous and longer activities lowered the risk even more."

 

Current guidelines recommend adults get at least two-and-a-half hours per week of moderate-intensity activity, or 75 minutes per week of vigorous-intensity aerobic activity for overall health. But studies indicate less than half of U.S. adult women are active at these minimum levels. "Given that more than 60 percent of women report some daily walking, promoting walking as a healthy leisure-time activity could be an effective strategy for increasing physical activity among postmenopausal women," added Dr. Patel.

To read the entire article, CLICK HERE. And as always, if you need help finding the right exercise routine for you, I am here to help! Send me an email at coachrachelmcmichael@gmail.com and let's get started!

 

 

It's Breast Cancer Awareness Month

What are you doing to keep yourself healthy?

If You've Been Looking For a Sign To Go Get a Mammogram, This Is It.

"Most doctors feel that early detection tests for breast cancer save thousands of lives each year, and that many more lives could be saved if even more women and their health care providers took advantage of these tests."

- The American Cancer Society

 

 

 

 

Bible Verse of the Week

Philippians 4:8 "Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things."

Our thoughts matter! Paul writes this verse to the Philippian Church and challenges the Philippians to live wisely. And that means taking every thought captive. When we spend time thinking about God's word, we can't help but focus on true, pure, and lovely things. What's one thought that you need to replace this week with something right, noble, and admirable?

Coming Soon... P90X3!

Yes - the rumors are true! I was on a call last week with one of the cast members of the new P90X3 DVD series, and it is going to be AWESOME!  Here are a few of the details:

Release date: December 10th
Length: The workout will be 30-minutes a day, 5 days a week.
It is NOT a graduate program like P90X2 was - there's even a modifier for every move!
Free Gift: If you order through my TeamBeachbody Website by December 31, you'll also receive a free 1-on-1 leg workout DVD and a P90X3 hat.

This program is projected to sell-out (and be on backorder), and there will not be a pre-order (like there was with P90X2), so sign up HERE to receive a reminder from me when it is released!

I'll be doing P90X3 as part of my on-line fitness accountability groups starting January 1, 2014, so if you want in the group, please let me know now so I can save you a spot! Email me at coachrachelmcmichael@gmail.com with the subject line "P90X3 January Challenge Group"


 

Pumpkin Banana Bread

Kelly Hutchinson's Pumpkin Banana Bread is healthy, vegan, and yummy!

Ingredients:

2 very ripe bananas, mashed

¾ c canned pumpkin (not pumpkin pie)

½ c maple syrup

2 tbsp agave or honey

1 tsp vanilla

1 ½ tsp pumpkin pie spice

¼ c unsweetened almond milk (or milk of choice)

2 tbsp ground flax meal

1 tsp baking soda

½ tsp salt

2 c white whole wheat flour

3 tbsp quick oats

3 tbsp pecan pieces

2 tbsp chocolate chips (or other chips or toffee bits)

 

Directions:

1. Preheat oven to 325°F and coat loaf pan with nonstick spray (or line with parchment paper).

2. Combine bananas through flax in a mixing bowl, stirring until smooth.

3. Add baking soda, salt, and flour. Stir until just combined.

4. Spoon into loaf pan and smooth the top.

5. Combine oats, pecan pieces, and chocolate chips in a food processor. Process until smooth.

6. Sprinkle oat mixture over top and press into loaf using the flat side of a knife, making 3 stripes.

7. Bake for 60 minutes, or until a tooth pick inserted into the loaf comes out clean.

Notes:

The top will be a little sticky if you opt for chocolate chips.
If serving to vegans, opt for agave if they do not consume honey.

 

 

 

 

Who is 'Michi'? What is his "Ladder"?

Michi's Ladder is a simple way to assess your diet plan! Here's how it works... Michi's Ladder is composed of five different tiers of food. Tier 1 is the highest (i.e. best foods for your body - low-calorie, low-fat, with high amounts of nutrietns), and Tier 5 is the lowest (i.e. worst foods for your body - high in calories and fat, or low in nutrients). The goal is to focus on maintaining a diet that primarily consists of foods in Tiers 1 and 2.

So what do the tiers look like?

Tier 1: The Pious Tier
Foods in this tier include apples, asparagus, blueberries, broccoli, spinach, quinoa (and the most of your basic superfoods)!

Tier 2: The Happy Tier
Many of the foods in this tier are also superfoods, but these tend to be higher in fat. This tier includes foods like coconut, avocado, cheese, olive oil, and raisins

Tier 3: The Swiss Tier
These foods are ok, but in moderations. They include items like lean beef, honey, white rice, and popcorn

Tier 4: The Dodgy Tier
These are foods we should really try and stay away from - hot dogs, chips, artificial sweeteners, and potato salad

Tier 5: The Newburg Tier
And these foods are the worst - french fries, soft drinks, pastries, onion rings, and nachos are just a few of the items on this list

Michi's Ladder offers no serving amount or specific timeline for when to eat; instead, it is designed to help you assess your diet and make positive substitutions and changes. A great exercise I like to use is to print out the guide (click here for a copy of the Michi's Ladder Guide) and assess my current choices. Which Tiers do most of your foods fall into? Be honest with yourself!

Once you've determined this, it's time to climb the ladder! Look at tiers above yours and find out if there are suitable substitutions you can be making. For example, if you eat a lot of butter (Tier 4), consider switching to olive oil (Tier 2). Or if you find that you enjoy a lot of ice cream (Tier 5), how about switching to non-fat frozen yogurt (Tier 3)? Remember: the higher the tier, the more nutrient dense your food will be.  (Note: While you may notice some healthier foods in the lower tiers, these are either calorie dense or nutrient deficient.)

Need help with your nutrition? Send me an email or follow me on Facebook! I love to help people reach their goals :)

 

 

 

Training for a 5K?

The free C25K (Couch to 5K) App has you covered! This App will give you three workouts a week for 8 weeks to get you ready for your next race!

 

 

 

 

 

 

Bible Verse of the Week

Nehemiah 6:9 "For they all wanted to frighten us, thinking 'Their hands will drop from the work, and it will not be done.' But now, O God, strengthen my hands."

In this passage, Jerusalem was working to rebuild it's walls, and its enemies were trying to frighten them into quitting. I love this verse, because what is reminds me is that God has called me to do a work.  Whether it's my job or something else, discouragement will come. It's when we take on the tasks that God has called us to that others, namely the Enemy, will work against us.  People living in disobedience or even Christian mediocrity don't always respond well to those who are pursuing excellence. That's ok... shake it off, and continue doing what God has called you to do with greater determination!

 

 

 

 

 

 

Healthy Pumpkin Pancakes

I love October and all things pumpkin! This great pancake recipe from The Frugal Farmwife is healthy and delicious!
Ingredients:
1 1/3 cup pumpkin, sweet potato, or other winter squash, puréed
3 eggs
2 tablespoons flour
1/2 teaspoon baking soda
Cinnamon, nutmeg, ginger - a few shakes of each
Or
1 teaspoon pumpkin pie spice

Directions:
Beat eggs until foamy. Add pumpkin and mix well. Stir in remaining ingredients.
Pour about 1/4 cup to batter onto a medium-hot griddle. Bake until brown on bottom, flip, and repeat.

Note: I encourage you to keep these pancakes relatively small as the larger they are, the more difficult they are to flip.

 

 

 

 

 

 

 

Popular Diet Tips to Ignore

I just had to share this article by Kara Wahlgren... it first appeared in a Team Beachbody Newsletter. Subscribe to the Team Beachbody newsletter by creating a FREE Team Beachbody account... Click HERE to get started!

If you've ever tried to lose a few pounds, you've probably been inundated with diet tips. But take them all with a grain of salt—some advice may sound legit but can actually derail your diet. Here are 10 tips you don't want to follow.

 

BAD ADVICE: Choose fat-free or sugar-free foods

BETTER ADVICE: Don't believe the hype. "They usually use fat and sodium to replace sugar, and sugar to replace fat—or chemicals to replace both," says Denis Faye, Beachbody's nutrition expert. And Rania Batayneh, MPH, a nutritionist and author of the upcoming book, The 1:1:1 Diet, adds, "Removing fat from a food makes it less satiating, so you ultimately may end up eating more." Stick with the original versions, and watch your portions or better yet, eat more unprocessed foods.

 

 BAD ADVICE: No cheating ever!

BETTER ADVICE: Relax your diet rules, and you'll be more likely to stick it out long-term. "If 80% of your diet is tight, then 20% can be a party," Faye says. "It keeps you from getting stressed—and stress is a huge obstacle in weight loss." Just plan your splurges ahead of time so you're not giving in to every temptation that crosses your plate.

BAD ADVICE: Stop snacking.

BETTER ADVICE: Choose snacks that offer a balance of protein, fiber, and healthy fats—like apples with peanut butter, or carrots with hummus. "A healthy snack can help maintain steady blood sugar levels, which keeps your appetite in check and your energy stable," Batayneh says. Skipping a snack can cause your blood sugar to dip, leaving you moody and famished—and more likely to overeat at mealtime.

BAD ADVICE: Don't eat fruit—it's full of sugar.

BETTER ADVICE: Let fruit satisfy your sweet tooth. "Yes, fresh produce is full of sugar and carbs," Faye says. "But sugar itself is not the enemy. Fruit is packed with vitamins, minerals, and phytochemicals; it's also rich in fiber, which slows the absorption of sugar. I've never met a human being who got fat because of bananas." When you're craving sugar, there's no debate that a handful of grapes is healthier than a hot fudge sundae.

BAD ADVICE: If it's organic, it's good for you.

BETTER ADVICE: According to the USDA, organic food is produced without antibiotics, growth hormones, conventional pesticides, and synthetic ingredients. The problem is that many people assume organic foods are all low in calories, too, which isn't necessarily true. Don't get us wrong—we'd rather eat food that doesn't resemble a science experiment. But, Faye cautions, "You need to use common sense. If it's bad for you with conventional ingredients, it's still bad for you when it's organic." A cookie is a cookie, no matter how all-natural it is.

BAD ADVICE: Calories in, calories out—it doesn't matter what you eat.

BETTER ADVICE: What you're eating matters. Compare a 100-calorie candy bar to 100 calories of avocado—the latter is packed with nutrients and has healthy fats and fiber to keep you full. Or compare 50 calories of spinach (about seven cups) to 50 calories of ice cream (about two tablespoons). To feel full when you're cutting calories, look for foods loaded with water and fiber, like veggies or broth-based soups. Plus, "Hormones have a huge impact on our health. Junk food can trigger bad hormonal responses that, over time, can lead to all kinds of problems, including weight gain," Faye says. Occasionally, someone will pop up in the news claiming they lost a ton of weight while eating nothing but Subway^®, Starbucks^®, or Snickers^® bars—but don't put too much stock in those success stories. "When you go that route, you're not educating yourself," Faye says. "It's like the teach-a-man-to-fish adage. If you give someone a gimmicky diet, they might lose weight for now; but provide them with knowledge, and they can be healthy for life."

BAD ADVICE: Try XYZ Extreme Diet—it works for everyone!

BETTER ADVICE: Find a plan that works for you. Gender, age, genetics, metabolism, and lifestyle can all play a role in weight loss—so even if a fad diet has worked for others, that doesn't mean you'll get the same results. "There's no single diet that works for everyone; our biochemical needs are different," Faye says. Talk to a dietitian or nutrition consultant to find a long-term eating strategy that is tailor-fit to you.

BAD ADVICE: When in doubt, order the salad.

BETTER ADVICE: Choose your greens wisely. Leafy greens and vegetables may be virtuous, but not if they're slathered in creamy dressing and topped with bacon, candied nuts, croutons, deli meats, or cheese. "Fatty fixings can add hundreds of calories to your meal, and sometimes contain more calories than that juicy burger!" Batayneh says. Salad can be a healthy choice, but order dressing on the side and limit the add-ons.

BAD ADVICE: Don't exercise—it'll only make you hungrier.

BETTER ADVICE: Get moving—an hour-long workout isn't going to make you suck down calories like Michael Phelps. "Exercise isn't just for losing weight—it improves your cardiovascular health and strengthens your bones," Faye says. You might feel hungrier while recovering from a grueling workout, but that doesn't mean you're going to pack on pounds. "As long as you're eating clean, your body is amazing at self-regulating," Faye adds. "It should crave the calories you need to fuel your workouts, not to get fat."

BAD ADVICE: Treat yourself for a job well done!

BETTER ADVICE: Rethink your reward system. After an intense workout, you may feel like you've earned a... cupcake. But splurging after every workout can quickly undo all your hard work. If you've been good all week, go ahead and grab a guilt-free [soda] on Friday. But, Faye says, "Don't let every workout become a Pavlovian thing where you need to eat cake afterwards." After all, the best reward for a killer workout is getting one step closer to the body you want.

 

 

 

 

 

 

 

 

 

 

Bible Verse of the Week

1 Timothy 4:7-9 (NLT) "Spend your time and energy in training yourself for spiritual fitness. Physical exercise has some value, but spiritual exercise is much more important for it promises a reward in both this life and the next. This is true and everyone should accept it."

This verse is pretty self-explanatory and yet so packed with truth! How's your spiritual "work-out" going? Are there areas where you need to "lift" heavier or "run" harder?

Banana Blueberry Bread

I love bread. Love it! But it's not always the healthiest. I buy Ezekiel bread in the freezer section of my local Kroger, but I also love dessert breads. So I've modified Mrs. Crocker's delicious bread recipe to create a healthier version that's packed with a few of my favorite super-foods...bananas and blueberries!

Ingredients:
(I'll show you what she uses, and then what I substitute)
1 1/4 cups sugar (substitute with 1 teaspoon stevia & 1/4 cup sugar OR 1 1/4 teaspoon stevia... make sure to use all-natural stevia and follow the substitution directions on the package)
1/2 cup butter, softened (substitute with 1/4 cup applesauce & 1/4 cup butter OR substitute with 1/2 cup applesauce)
2 large eggs (I usually do not substitute, but can replace with 1/4 cup applesauce per egg)
1 1/2 cups mashed very ripe bananas (3 medium bananas) (no substitution necessary)
1/2 cup buttermilk (substitute 1/2 cup 2% milk mixed with 1/2 Tablespoon vinegar OR 1/2 Tablespoon lemon juice, let sit for 5 minutes)
1 teaspoon vanilla
2 1/2 cups all-purpose flour (substitute with 2 1/2 cups whole wheat flour)
1 teaspoon baking soda
1 teaspoon salt
1 cup blueberries (I use 6 oz of blueberries)

Directions:
1. Preheat oven to 350 degrees and grease the bottoms of two 8x4 inch pans. Bread should cook in the center of the oven - adjust racks accordingly.
2. In a large bowl, mix sugar and butter until well mixed. Add bananas, buttermilk, and vanilla & beat until smooth. Add flour, baking soda, and salt just until moistened. Add blueberries. Divide batter evenly between the two 8" pans.
3. Bake 40 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes in pans on a wire rack.
4. Loosen sides of loaves from pans, remove from pans and place top side up on wire rack. Cool completely, about 2 hours, before slicing. Wrap tightly and store at room temperature up to 4 days or refrigerate up to 10 days.

 

 

 

 

 

 

 

Stretch It Out

What's the first thing you do when you wake up in the morning? If you're like me, you stretch your arms out over your head while pointing your toes and straightening your legs. Yes, we all do it! Stretching, that is. When we don't move as much as we need to, our muscles get tight. Stretching helps to lengthen the muscles and prevent stiffness. But did you know there are other benefits to stretching?

Easing Pain & Soreness
Stretching helps to ease the pain and soreness that often comes after intense physical activity. Did you push yourself hard during your workout yesterday? Stretching can help relieve the stiffness and soreness your muscles are feeling today!

Increasing Range of Motion
Did you know that as we age, our range of motion becomes more and more limited? Stretching can help you to maintain your current range of motion, and can even help us to get some of that range of motion back.

Increased Energy
Did you know that stretching increases your blood circulation? This translates to increased energy for you.

Relaxation
In this stress-filled world we live in, everyone can you a little R&R, right? Proper stretching can help reduce tension in the muscles, and a relaxed body leads to a relaxed mind.

Decreased Menstrual Pain
Yep, it's true - there's evidence that suggests that women who stretch daily have less painful periods than those who don't.

Stretching Exercises
So what types of stretches should I be doing? This chart is a helpful chart with moves that cover most large muscle groups (click on the image to enlarge). If you're looking for a stretch for a particular group of muscles, feel free to contact me with any questions!

 

 

 

 

  

Shakeology Sample Packs!!

SHAKEOLOGY: A great way to start your day!

Everyone knows abs are made in the kitchen & you can't out-train a bad diet. But did you know that it's way more about nutrients than it is about calories? Your body craves NUTRIENTS...not calories. So that's why making sure your body is nutritionally satisfied is CRITICAL to weight loss, weight maintenance, increasing lean muscle & just being healthy in general. 

Enter Shakeology - your daily dose of dense nutrition that thankfully either tastes like a chocolate/vanilla milkshake or fruit smoothie (depending on which flavor you choose!). This is NTO just a meal replacement shake - this tasty shake contains all of the NUTRIENTS your body craves. It's not a gimmick - no crazy fat burners or chemicals. It helps you lose weight simply because it's so nutrient dense that you feel full on less. Because of how great Shakeology makes me FEEL, I would drink it even if it tasted like mud. It's just a bonus that it tastes so good! 

Plus, here's the reality of the world we live in - Because of the yucky stuff we put into our air and our soil, whole foods today don't have the nutrients they used to. In fact, an apple today has just 25% of the nutrients that it had 100 years ago. How sad is that?! So it's impossible for our bodies to get all of the nutrients we need without supplementation. Shakeology takes all of the guess work out and gives our bodies exactly what it needs for optimal function.

If you've ever wanted to sample Shakeology, now is the time to do so! Sample packets are available for $19.95 and include 2 Chocolate, 1 Vanilla, and 1 Greenberry packet.

CLICK HERE to Order Your Sample Pack Today!