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!

The Shakeology 3-Day Cleanse

I’ve had several people ask me “What is the Shakeology Cleanse”? Here is a great article by Steve Edwards that explains exactly what the cleanse is and how to do the cleanse. If you’re interested in trying it, please contact me! I’d love to get to know your story and help coach you through it.

The Sci­ence Behind the Shake­ol­ogy 3-Day Cleanse
by Steve Edwards, Direc­tor of Results

 

I like to call the Shake­ol­ogy 3-Day Cleanse a “per­for­mance cleanse.” This is because it was designed to be done with a work­out pro­gram. Let’s take a look at how this dif­fers from other cleanses, how to tai­lor it to your needs, and what to expect if you decide to try it.

First of all, it’s not a true cleanse. It’s a calorie-restricted and nutrient-dense diet plan. Tra­di­tional cleanses con­tain very few calo­ries and nutri­ents. Com­pared to the much more pop­u­lar Mas­ter Cleanse, it’s like an all-you-can-eat buf­fet. Tra­di­tional cleans­ing diets are done to rid your sys­tem of tox­ins and bring it into home­osta­sis. They also con­tain a spir­i­tual aspect. This process can take a long time, which is why you may have seen cowork­ers walk­ing around the office in a zombie-like state for weeks on end—swilling a strange con­coc­tion of lemons and maple syrup.

The Shake­ol­ogy cleanse is noth­ing like that. Depend­ing on how you decide to do it, you’ll be eat­ing fre­quently and con­sum­ing between 800 and 1,200 calo­ries per day, and it could be even more should you feel the need. The point of this cleanse is not calo­rie restric­tion, per se—it’s nutri­ent effi­ciency. The aim is to get the most nutri­ents pos­si­ble into the fewest num­ber of calo­ries. The goal is to put all of these calo­ries to use as a part of your exer­cise pro­gram, to rid your body of undi­gested foods and tox­ins, and to bring your hydra­tion lev­els into home­osta­sis. The result you’re after is not weight loss—though it will likely occur—but for your body to be run­ning more effi­ciently. This should make you feel lighter and more ener­getic, even though you’re doing an exer­cise program.

How It Works

Your eat­ing struc­ture doesn’t change. You still eat every few hours while you’re awake. Each meal should have a bal­ance of pro­teins, car­bo­hy­drates, fats, and fiber. And while you’re not eat­ing as much food as you’d nor­mally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn’t restrict the actual nutri­ents you’re get­ting by too much, so activ­ity can con­tinue as normal.

We rec­om­mend you try to keep your shakes to just Shake­ol­ogy. Adding fruits of any kind, or seeds (for fat and fiber), or the Shake­ol­ogy Fiber sup­ple­ment, can and should be done as you see fit.

Ditto for your one solid meal—a salad. As we all know from any salad bar, the def­i­n­i­tion of salad can be var­ied. The goal of the salad in the plan is to keep your calo­ries com­ing from nat­ural sources (no arti­fi­cial ingre­di­ents should be added, includ­ing arti­fi­cial salad dress­ing). Aside from that, you can add ingre­di­ents as nec­es­sary. Keep your meat intake to four ounces or less, but add veg­gies, seeds, nuts, fruits, and legumes in quan­ti­ties to sati­ate you.

The goal of the Shake­ol­ogy 3-Day Cleanse is to opti­mize your per­for­mance. You want to eat enough to fuel your day AND your work­out. The foods you’re eat­ing are so high in fiber and nutri­ents that it’s vir­tu­ally impos­si­ble to overeat. You’ll be con­sum­ing so much fiber, along with enzymes and diges­tive aids, that your body’s abil­ity to flush excess foods quickly will be at its peak.

What to Drink

Water, of course, is rec­om­mended in quan­tity. This is vital to any cleanse, because one of your goals is to bring your hydra­tion into home­osta­sis. When your elec­trolytes are out of balance—the main prob­lem we have is salt—you often retain water out­side of your cells. This sit­u­a­tion, which we refer to as retain­ing water, is cured by drink­ing more water. As the excess salts are dif­fused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held out­side the cells. So, oddly enough, you drink water to elim­i­nate water retention.

Sodas, juices, etc., should be elim­i­nated entirely dur­ing a cleanse. Cof­fee and tea, which are diuret­ics, should be min­i­mized at the very least and elim­i­nated if pos­si­ble. Again, per­for­mance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don’t use addi­tives. Elim­i­nat­ing sugar and chem­i­cals is vital. How­ever, do not use energy drinks or soda for this pur­pose, includ­ing the ones with arti­fi­cial sweet­en­ers. Cof­fee drinkers may find that switch­ing to black tea dur­ing a cleanse will give you the energy you’re look­ing for with less upset. Coffee’s acidic nature can heighten the effects in a neg­a­tive way dur­ing your cleanse.

Why You Won’t Lose Weight

I should say why you might not lose weight, but I wanted to get your atten­tion. Most peo­ple will lose some weight dur­ing a cleanse, but that is not the goal. Those with a lot of undi­gested gunk in their sys­tems will lose weight as it’s flushed out. Those of you who are prop­erly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are set­ting up your sys­tem to use nutri­ents more effi­ciently and improv­ing your abil­ity to lose weight through struc­tured diet and exer­cise. So while you may not lose much on the cleanse, you’ll be more pre­pared to lose weight later.

Another rea­son why we don’t always lose weight on cleanses is due to a stress hor­mone called cor­ti­sol. Restrict­ing calo­ries is stress­ful to the body, and it reacts by releas­ing cor­ti­sol. Cor­ti­sol is performance-enhancing in the short term, but if you some­how keep your body stressed for long peri­ods, it cre­ates havoc in your sys­tem and can cause you to doggedly hang onto weight in a type of sur­vival mode. We don’t want this to occur, which is one rea­son the Shake­ol­ogy 3-Day Cleanse is short. It’s impor­tant not to remain in a highly calorie-deficient state for long peri­ods of time, espe­cially when you are try­ing to exer­cise hard.

The Shake­ol­ogy® 3-Day Cleanse — Full Plan

The key is to fol­low the same reg­i­men all three days.

Essen­tials:
3 Shake­ol­ogy shakes per day
2 cups of green tea per day
1 or 2 pieces of fruit per day (optional)
1 salad for dinner—can include fish or poul­try
No dairy or extra sug­ars (this includes almond and soy milk)! D
rink 2 to 4 liters of water every day
Only use low-fat dress­ings, and go easy on the salt and/or pep­per to taste
2 snacks before/after any of the major meals (break­fast, lunch, and din­ner)
Fruit is optional, and it is dis­cour­aged (how­ever, some of you will need the calo­ries while oth­ers may not)
Power-workout par­tic­i­pants (those who are already super con­di­tioned) are rec­om­mended the higher num­bers of calories

For max­i­mum results, do NOT use addi­tives.
Din­ner salad may include WHITE GRILLED PROTEIN—poultry or fish only.

Daily Reg­i­men:
1 cup of green tea to start the day

Breakfast:
1 scoop Shake­ol­ogy (140 calo­ries)
1/2 cup of fruit (60 to 90 calo­ries) — optional
Ice to taste
8 to 10 oz. of water

Snack 1 (85 calo­ries):
1 piece of fruit (apple, pear, orange, banana, mango, etc.)

Lunch:
1 scoop Shake­ol­ogy (140 calo­ries)
Ice to taste
8 to 10 oz. of water
1 cup of green tea or a detox tea

Snack 2: (you can have the sec­ond snack before or after dinner)
1 scoop Shake­ol­ogy (140 calo­ries)
Ice to taste
8 to10 oz. of water

Din­ner:
Salad with grilled white fish or poul­try (roughly 340 calo­ries)
Greens—3 serv­ings of veg­eta­bles, plus 4 oz. of grilled white meat (fish or poul­try) 2 table­spoons of dressing—no more!

Shake­ol­ogy 3-Day Cleanse FAQ

1. How many calo­ries per day? 800 to 1,100 calo­ries per day if you fol­low the plan as strictly as possible…but if you are work­ing out, make sure you add the snacks of fruit and nuts to keep you from drop­ping too low on your calories.

2. How often can I do the Shake­ol­ogy 3-Day Cleanse? Ide­ally, you should do it once per quar­ter. It’s also a great way to kick-start a new work­out pro­gram or to help you break through a plateau.

3. Should/Can I still do my work­outs dur­ing the Cleanse? Yes, but be rea­son­able. If you’re train­ing for a marathon, don’t pick your 20-mile run day as your first day of the cleanse. You can be active on the cleanse, espe­cially if you are hav­ing the snacks, but don’t push it.

4. Can I do a 1-day or a 2-day cleanse instead of a 3-day? Yes! Some peo­ple will see results with one or two days. But DO NOT do the cleanse for more than three days.

The Shake­ol­ogy Cleanse Sys­tem includes 9 serv­ings of Shake­ol­ogy, 4 pack­ets of green tea, and printed instructions. Contact me for more information on how to purchase the cleanse!



 

Shakeology: Priority Over Price

"I would love to try Shakeology, but I'm sorry. I just can't afford it."

Whenever I hear someone say this, I want to apologize to them. Not because I think they're poor. Not because I won't get commission. But because I haven't done a good enough job helping them realize the importance of Shakeology.

Here’s the deal… we all operate within a budget. Trust me – as a stay-at-home mom, I know how important operating within our families budget can be.  Sure, some of us have a little more flexibility to spend than others, but we all make decisions on how we will spend our money based on our priorities.

I recently read an article in Time Magazine that highlights what the average American spends annually in a few categories. Here are some highlights:

Coffee: $1,092
Soft drinks: $850
Pets: $1,183
Lunch: $2,000

A person who thinks Cups or Starbucks is overpriced would think it is CRAZY to spend a grand on coffee each year. But to the business man who takes his clients to coffee each year – that’s nothing to him compared to the income those meetings bring in by helping him maintain great relationships with his customers.

To a person who hates animals, it may seem absurd to spend almost $1200 on a pet. But those who have pets don't see the additional $1,200 when they look at their sweet puppy.

And the woman who drops $2,000 a year on lunches? That's nothing to her compared to the time she spends fellowshipping with her friends and family members during her daily work break.  She wouldn’t trade that money for anything.

See my point?

If it's important to us, we'll find a way to make it work. If not, we'll make an excuse.

My health matters to me, so we’ve found ways to work this into our monthly budget.  Since breakfast can be done healthy for cheaper, you could substitute Shakeology for lunch or dinner. You could use half a scoop daily. You could split a bag with a friend and drink it every other day.

You HAVE options, and you COULD make it work.

So if you've thought about trying Shakeology, but you've told yourself it's too expensive, please take two minutes and watch this commercial from one of my favorite trainers – Tony Horton.

http://www.youtube.com/watch?v=HwgaeGBvm4c

Your health is important!

 

 

 

 

It's in the Bag: Kamut Grass

 

Kamut grass... If you’re like most people, you’ve probably never heard of Kamut Grass, but you need to know what this amazing ingredient can do for your body.

Benefits:

• Kamut grass is a type of grain, known or it’s sweet and nutty flavor. It is actually a form of wheat, but it contains about significantly more protein than wheat, which makes it especially important for vegans. It also cholesterol-free and contains many vitamins and minerals like folic acid, vitamin A, B-1, B-2, B-6, C and E.

• If you are allergic to wheat, kamut is just right for you! It has been proven to cause little or no allergic reactions in people who are allergic to wheat.

• Anyone who is suffering from digestive issues may benefit by adding kamut to their diet because it has anti-inflammatory and anti-bacterial properties that help treat some inflammatory diseases.

• Kamut grass contains anti-aging properties that have been shown to help balance body pH levels & restore aging cells.

• Kamut is also considered a high-energy grain because of its high lipid content. Isn't it awesome what nature can do for our bodies?!

If you're not into eating grass alone, GREAT NEWS! Kamut grass is in the bag...of Shakeology, of course!

You can try Shakeology risk-free with our bottom-of-the-bag guarantee. Get your daily dose of dense nutrition (like kamut grass) with the healthiest meal of the day. :)





 

It’s in the Bag: Quinoa

Time to highlight another awesome superfood you can find in the bag....(the bag of Shakeology that is!) Today's Superfood is one of my favorites; QUINOA! (pronounced "keen-wa").

Many people think that quinoa is a grain, but it’s actually a seed. Quinoa originated in the Andean region of Ecuador and Peru and is now imported from other regions, such as Chile. The seed is very delicate and usually has to be harvested by hand.

Quinoa’s nutrient composition is great! Each seed is high in fiber and contains essential amino acids and good quantities of calcium, phosphorous, and iron. I love it because I know that when I make it for my family, we are getting many nutrients that our bodies need.

Quinoa is a perfect choice for vegans (and those who are lactose intolerant) because of it’s high calcium and protein content (when compared to grains such as rice, millet, and wheat).

Need any more proof that quinoa is super awesome? Try it for yourself and you will feel it's powerful effects!! The best part about quinoa – it’s in the bag! Click here for a complete nutrient profile of Shakeology.

Reminder: Shakeology comes with a "Bottom of the Bag" guarantee. That means if you aren't 100% satisfied, you can mail an empty bag back to Beachbody for a complete refund. So you REALLY don't have anything to lose...except maybe a little weight! Buy your bag here.

It's in the bag: Goji Berry

The Goji berry is an amazing super-food!  Also known as the wolf berry, it is a bright orange-red berry that is native to Asia and southeastern Europe This berry has been eaten for centuries, but has become really popular in the last decade or so because of its nutrient value and antioxidant content. 

Goji berries are grown on vines and have a distinctive flavor resembling a combination of cherries and cranberries. These berries pack a nutritional punch! They are a great source of Vitamins A, B1, B2, B6, C, and E. In fact, they have 500 times more vitamin C per ounce than organges.

Goji berries also contain 18 amino acids and 21 trace minerals (including zinc, copper, iron, and calcium). They are a great source of antioxidants, and have been found to boost immune function, protect vision, prevent heart disease, and they even have anti-aging benefits!

So, how can you consume the Goji Berry and where can you find it? Well, it is an ingredient in Shakeology so that is my main source, but you can buy the berries whole or dried (they look kind of like red raisins) and use them in soups, sauces, and salads. 

You can try Shakeology risk-free with our bottom-of-the-bag guarantee. Get your daily dose of dense nutrition (like goji berries) with the healthiest meal of the day. :)

It's in the Bag: Maca

Time to highlight another awesome superfood you can find in the bag....(the bag of Shakeology that is!)

Maca is another root that is native to the high Andes of Peru and is closely related to the radish and turnip.  The natural environment for maca is a higher elevation, which means that there is little need for pesticides because the climates in these areas are not suitable for weeds or pests.  Furthermore, farmers have actually found that the root itself is known to repel insects.

Maca is mainly grown for the nutritional and health value of the root.  It is usually dried and then crushed into a flour that can be used for baking purposes.

Benefits of the root include:
- It helps balance hormones in the body (which can be a great benefit to those who have hyperthyroidsm).
- It increases energy and endurance
- It enhances fertility, reduces anxiety/stress
- It reduces hormonal dysfunction during menopause. 

Let me break this down simply: It is ESPECIALLY great for women because of how critical it is for our hormones to be in balance for us to lose weight efficiently. Thanks, Shakeology creators, for making sure maca is in the bag! :)

Click here for a complete nutrient profile of Shakeology.

Reminder: Shakeology comes with a "Bottom of the Bag" guarantee. That means if you aren't 100% satisfied, you can mail an empty bag back to Beachbody for a complete refund. So you REALLY don't have anything to lose...except maybe a little weight! Buy your bag here.

It's In The Bag: Gingko

You’ve probably heard that Gingko is special, but you may not know why.  Not only is Gingko an herb that can restore many body functions, but it is also used as medicine.

 

But why specifically did the creators of Shakeology feel that it was important to add it to the shake? Let's dig in…

• Gingko helps improve cognitive functions such as thinking and memory. It is often used for memory disorders such as Alzheimer’s and dementia, as well as thinking disorders related to Lyme disease and depression.

• Gingko has been shown to improve eye problems including glaucoma, diabetic eye disorder, and macular degeneration.

• It also helps improve blood flow to the brain and extremities (good for people with Raynaud’s syndrome). People who struggle to walk long distances because of the pain of low blood circulation can greatly benefit from taking gingko because it reduces pain by increasing blood flow.

• It significantly helps reduce dizziness and balance disorders.

• This one's for the ladies: Gingko helps significantly reduce symptoms of PMS! (But guys...indirectly, that helps you too!)

 

The only way to take Gingko is in supplement form, basically in pill form, or in Shakeology.

 

If you have been having any of the above issues, I would LOVE for you to try Shakeology and keep track of any and all improvements. When you include gingko into the list of all of the other untouchable ingredients...you will undoubtedly notice a big difference!

 

Here's how much I believe it will help: Try Shakeology, and if you don't like it you can send it back - EVEN IF YOU FINISHED THE WHOLE BAG! Shakeology comes with a 'Bottom of the Bag' guarantee so that if you are not totally satisfied with the results you can return it for a full refund.

 

So you really don't have anything to lose...except of course, for a few negative symptoms and maybe a few pounds... :)

 

 

 

It's in the Bag: Yacon Root

 

Each Wednesday, I’ll be posting about a different super-food… my first spotlight: The Yacon Root.

 

Most people probably haven’t heard of this root before.  The yacon root is native to the lower Andean region of Columbia, Ecuador, and Peru.  This root is best known for it’s crisp, sweet-tasting flavor and is also one of the KEY prebiotic ingredients in Shakeology - hence the title of this blog series...it's in the bag!

What is a prebiotic?

Prebiotics are non-digestible food ingredients that stimulate the growth and/or activity of good bacteria (probiotics) in the digestive system.

Why do you need a prebiotic?

Prebiotics help maintain good intestinal health and digestion. They help to increase your body’s ability to extract nutrients from the food you eat. So first and foremost, your body is getting more of the nutrients it needs.  As an added bonus, if your body can absorb more nutrients from nutritious food, you may feel less hungry and won't be tempted to eat as much, which helps with weight loss!

The yacon root is known for its natural sweetness and is used as a syrupy sweetener.  It contains more than 50% fructooligosacharides (or FOS), a super-long word that means “a type of sugar that the stomach doesn't easily digest” – which means that it settles into the intestine and aids in digestion. This is great for diabetics because it does not spike blood sugar levels.

A few other Yacon Root facts:

- It has antioxidant properties that help fight free radicals in your body (fighting aging and disease)
- It promotes the elimination of toxins (good for kidneys)
- It has the highest concentration of prebiotics of any plant in the world
- It may help to reduce cholesterol levels
- It helps support a strong immune system

You can buy yacon root online, but you can also get it in your bag of Shakeology wrapped up in chocolaty, greenberry or tropical strawberry goodness! Click here for a complete nutrient profile of Shakeology.

Reminder: Shakeology comes with a "Bottom of the Bag" guarantee. That means if you aren't 100% satisfied, you can mail an empty bag back to Beachbody for a complete refund. So you REALLY don't have anything to lose...except maybe a little weight! Buy your bag here!

My Food: My Food Staples

Let me start by saying that I am not one of those people who eats the same thing every day.  I try to maintain a consistently healthy lifestyle, but I also enjoy variety.  That being said, there are a few items that I always keep in stock in our home.

Fuji, Honeycrisp, or Gala Apples
Apples have an incredibly high antioxidant concentration.  They have been proven to help reduce cholesterol, decrease risk of diabetes, and protect against Parkinson’s, Alzheimer’s, and some cancers.  They also help to regulate digestion, control your weight, detoxify your liver, and boost your immune system.  Honestly, I like most varieties of apples, but these three are my favorite.

Spinach Leaves
We eat spinach all the time… we’ll add it to a sandwich, throw it in a salad, or cook it in an omelet.  These dark leafy greens are a great source cal­cium and are high in fiber.  They have powerful antioxidants and lots of Vitamin A, which is great for the skin. Just remem­ber when you’re mak­ing a salad, the deeper the green, the richer the nutrients.

Bone­less Skin­less Chicken Breasts
Baked, grilled, or sautéed, chicken is our go-to meat when cooking.  I usually cook more than I need, because chicken makes great leftovers.  You can add it to a sandwich, slice it up and toss it with a salad, or add rice and vegetables.  Chicken is a great source of protein and also has Vitamins B (for energy) and B6 (for cardiovascular health).  I like to marinate mine in light Italian dressing and/or low sodium soy sauce for added taste. 

Strawberries
Not only are strawberries juicy, summery and delicious, they’re a bona fide superfood, too.  Strawberries are nutrient rich and packed with antioxidants (like Vitamin C).  They promote eye heath, fight bad cholesterol, and regulate blood pressure.  We use them in salads, at breakfast, and for a healthy dessert, we’ll mix them with bananas and blueberries.

Sweet Pota­toes
Sweet potatoes taste great AND they are packed with all sorts of great nutrients (Beta Carotene, Vitamin B6, Vitamin C, Vitamin D, iron, magnesium, and potassium, to name a few).  I could have this as my side dish every night and never get sick of it.  They are naturally sweet tasting, and their sugars are released slowly into the bloodstream (helping prevent blood spikes that lead to fatigue and weight gain).  Plus, they are sweet potatoes readily available, inexpensive, and delicious

Nat­ural Peanut Butter
I love peanut butter.  As a kid, I would sit with the tub of peanut butter and eat it with a spoon.  The problem is, most peanut butters have a lot of preservatives (i.e. Peter Pan, JIF).  I look for all-natural peanut butters.  For sandwiches, we’ll add a little honey to sweeten it, and it tastes great on apples (one of my other favorite foods).  The best option is to buy your peanut but­ter from a store that will let you grind your own. How­ever, if that is not avail­able in your area, I like: Nat­u­rally More or The Peanut Butter Company.

Broc­coli
Broccoli's noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. When I’m attempt­ing to eat my health­i­est, I try to make fresh veg­eta­bles take up half of my plate. I prefer steamed broc­coli. If you pre­fer to dip veg­gies in ranch dress­ing, I highly rec­om­mend buy­ing the ranch dress­ing pow­dered mix and “sea­son­ing” raw veg­gies with the pow­der instead of dip­ping them in dress­ing.

Shake­ol­ogy
My health­i­est & eas­i­est meal of the day. As a chocolate lover, this is my biggest secret to fight­ing off sweet crav­ings. At the same time, I’m also giv­ing myself the most nutrient-dense 140 calo­ries avail­able on the mar­ket today. I like to pop it in the blender with ice, almond milk, and just pop it in the blender with ice, almond milk & powdered peanut butter, and I feel like I’m indulging.  I also love the vegan strawberry, which I mix with ice, coconut milk, and a banana.

Hum­mus
I love hummus.  Chickpeas (a main ingredient in hummus) are high-protein legumes that have been proven to prevent the build-up of cholesterol and help maintain blood sugar levels.  Hummus also contains plenty of omega-3s which are great for heart health.  I’ll stir it in with brown rice for a side dish, use it (sparingly) as a dip for veggies, and spread it on wraps in place of mayo.

Blue­ber­ries
Blue­ber­ries are another one of my absolute favorites.  They are super-high in antiox­i­dants and they taste great. I use them the same way we use strawberries (above).  Sometimes, I’ll also fill a snack size Ziploc bag with blue­ber­ries and stick them in the freezer for a healthy dessert.

Egg Whites
Eggs are per­haps a great source of pro­tein. I use egg whites in omelets with spinach, bell peppers, and tomatoes.  I also like to hard boil the eggs (and rip out the yolk) as a great snack and to add to salads.

Brown (or Whole Grain) Rice
This is a great source of whole grain and something we like to eat as a side with chicken. I also like to add in a few teaspoons of hummus. The difference between brown rice and white rice is not just color... a whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing.

My Food: Shakeology Recipes

It's no secret that I love Shakeology. In the past, I have been resistant to try meal replacements. Because of my past history with food, I don’t believe in low-calorie, restricted diets and quite frankly, I’ve never found a meal replacement shake that I enjoy.

I want to be healthy, but I don’t want to digest anything that tastes like cardboard. The great news is – Shakeology doesn’t taste like cardboard. It is so great and so nutritionally dense that my body actually craves it each day! Honestly, it's in a meal replacement category all on it's own. (To learn more about the many benefits of Shakeology, click here.)

For me, I want my Shakeology to be more like a smoothie or a milkshake. I want to drink mine through a straw and I want it to taste great. That’s why I don’t use the shaker cup. Instead, I make my Shakeology with a blender. You’ll have to experiment with the amounts of ice and liquid before you find a consistencey that works for you, but I promise, it's worth it!

While Shakeology is good by itself, it is great when you combine it with a few other nutrient rich ingredients. Here are a few of my favorite recipes:

Vegan Strawberry:

Tropical Delight
Ice
1 scoop Strawberry Shakeology
1/2 cup fruit (blueberries, banana, strawberries, peaches, or pineapple)
1 cup coconut milk
1 cup water

Strawberry Lemonade
Ice
1 scoop Strawberry Shakeology
1/2 cup Mango Chunks
1 freshly squeezed lemon
1 cup water

Fruit Basket Turnover
Ice
1 scoop Strawberry Shakeology
1 cup pomegranate Juice
1.5 cups water
1/2 cup fruit (either bananas and strawberries or pineapple)

Chocolate or Vegan Chocolate

Chocolate Mocha
Ice
1 scoop Chocolate Shakeology
1 cup cold coffee (cool the brewed coffee over ice first)
1/2 cup water; or nonfat milk; soy, rice, or almond milk
Add cinnamon and nutmeg for a cappuccino-flavored shake!

Chocolate Covered Strawberries
Ice
1 scoop Chocolate Shakeology
1 cup unsweetened vanilla almond milk
1 cup water
3/4 cup sliced strawberries (fresh or frozen) (can also substitute Banana)

Reeses Peanut Butter Shake
Ice
1 scoop Chocolate Shakeology
1 cup water
1 cup unsweetened almond milk (or milk of your choice)
1 TBSP peanut butter, almond butter, or PB2

Chocolate Oatmeal Cookie
Ice
1 scoop Chocolate Shakeology
1 package lower sugar maple & brown sugar oatmeal
1/2 cup almond milk
1.5 cups water

Butterfinger Blizzard
Ice
1 scoop Chocolate Shakeology
1 TBSP dry sugar free fat free butterscotch pudding mix
1 TBSP natural peanut butter
1/2 cup skim milk
1.5 cups water

Greenberry

Tarty Twist
Ice
1 scoop Greenberry Shakeology
2 cups unsweetened green tea
1 lemon, squeezed
1 lime, squeezed

Honey Almond Paradise
Ice
1 scoop Greenberry Shakeology
1 cup unsweetened vanilla almond milk
1 tsp honey
1 TBSP natural peanut butter

Strawberry Peach Surprise
Ice
1 scoop Greenberry Shakeology
1/2 cup strawberries
1/2 cup peaches
1 cup skim milk
1 cup water

Lemonana
Ice
1 scoop Greenberry Shakeology
3/4 cup organic lemonade
1/4 cup organic rice milk
1/2 banana

To order your bag of Shakeology, visit my website by clicking here. If you're interested in how you could save up to 25% off on your purchase, contact me for more information.

My Food: Travel Snacks

Those of you who know me well know that I have spent quite a bit of time travelling for work.  In fact, the past two years, I’ve travelled about 50%.  A lot of people get off track of their fitness and nutrition goals while traveling. Mainly, I think it has more to do with a lack of preparation rather than a lack of discipline.

For that reason, I always pack snacks for my trips to ensure that I always have healthy options available. This is especially critical during my 4-hour flights to New York or Toronto. Here are some of the snacks that I like to pack.

Planters NUT-rition Wholesome Nut Mix & Heart Healthy Mix

These are the perfect for travelling. I love the individual packs when traveling simply for the convenience factor. The wholesome nut mix has 200 calories and the Heart Healthy mix has 250 calories. These will keep you full for quite a while, because the nuts in both of these packs are good sources of healthy fat and protein. I always throw a few packets in my travel bag.

Larabars

The fewer the ingredients on a label, the healthier the item. These bars all have 6 ingredients or less, and they really are filling! I love the chocolate chip brownie and chocolate chip cookie dough. My only caution on these is that they can melt, so don’t leave them in the car on a warm day (yes, I’ve learned this lesson from experience).

Peanut Butter & Company - TheBee’s Knees or Smooth Operator Squeeze Packs (Individual Packs)

I love this brand of peanut butter.  It’s all natural – the only ingredients are peanuts, cane juice, and salt. I love that it comes in individual packs for travelling.  Peanut butter and almond butter are staples in our house, but it's not always easy to find natural versions when traveling. I'll take one of these packs and an apple for a great afternoon snack.

Shakeology

My travel breakfast of choice and vacation lunch of choice!  When I'm travelling for work, the last thing I want to do is pay $15 at the hotel for breakfast. I'd much rather have something quick and healthy.  And when I’m on vacation at the beach, the last thing I want is a hot lunch – I’d rather have ice cream or a smoothie.  That's where Shakeology comes in. I get the taste of a milkshake (chocolate, greenberry or tropical strawberry) and the nutritional benefit of the salad bar! Shakeology keeps me full for less calories...which will allow me to splurge on a few vacation meals without any added guilt.

My Food: Shakeology

 

For those of you who are looking to get healthier, you have to know about Shakeology.  Shakeology is Team Beachbody’s world’s healthiest protein shake.  With Shakeology, which has 70 of the world's healthiest ingredients, you get the ultimate super shake. In fact, Shakeology provides the widest array of nutrients from around the world in a nutrient-dense but low-calorie formula. One that can't be replicated anywhere.
 

Not only will it help you lose weight and feel energized, but it's been proven to lower cholesterol and regulate your digestive system! Not to mention, it tastes delicious! 

Shakeology uses a proprietary blend of digestive enzymes and prebiotics to gently and efficiently eliminate toxins. Then a combination of antioxidants, phytonutrients, adaptogens, and many other rare ingredients give your body the essential nutrients you can’t get from a normal diet. You get a salad bowl’s worth of fruits and vegetables in a single glass.

Here are the 4 key ingredients you need to know about:

1) Protein and Essential Amino Acids
* Help build and repair muscles
* Reduce hunger and food cravings
* Help keep blood sugar steady
* Support brain function to help promote alert thinking and reduce anxiety
* Promote healthy skin, hair, and nails

Shakeology includes whey protein isolate, an easily absorbable source of high-quality protein that's ideal for building and maintaining lean muscle mass. It also helps keep your blood sugar steady, reducing hunger and junk food cravings. Essential amino acids, found in protein, help the body repair muscle tissue and heal wounds; support the brain to promote calmness and alertness; and reduce hunger pangs. The whey protein in Shakeology provides a highly bioavailable source of essential amino acids. (Note: the vegan formulas of Shakeology contain other proteins in place of whey).

2) Prebiotics and Digestive Enzymes
* Aid digestion
* Help boost the immune system
* Increase absorption of nutrients
* Help keep you "regular"

Shakeology contains many ingredients that are beneficial to the digestive system. Prebiotics, natural components of certain plants, help support the "friendly" bacteria in your digestive tract. They may also help with the absorption of minerals such as calcium. Digestive enzymes, from plant sources such as pineapples and papayas, help your body break down food into its individual components, making the nutrients easier to absorb. Cooking can destroy food's natural digestive enzymes, so there's a good chance that you don't get enough of them in your diet.

3) Antioxidants and Phytonutrients
* Get rid of harmful free radicals
* Help decrease inflammation
* Help boost your immune system
* Potentially decrease the risk of degenerative diseases
* May even increase longevity

Many of Shakeology's fruit and vegetable sources have been chosen for their high concentration of healthy natural substances known as phytonutrients, including flavonoids, polyphenols, anthocyanins, and catechins. These substances have antioxidant properties, meaning they help get rid of molecules known as free radicals, which damage cells and may be a key component of the aging process. In laboratory tests, phytonutrients have shown promise in helping prevent a wide variety of degenerative conditions. What's more, studies suggest that the natural mix of phytochemicals you get from whole-plant sources is more effective than taking them individually as nutritional supplements.

4) 23 Vitamins and Minerals
* Get a wide range of essential nutrients
* Get your necessary vitamins every day
* Make up for dietary deficiencies

Most of us don't get the complete range of essential vitamins and minerals in our daily diets. Some important vitamins, such as vitamin C and the B vitamins, are water-soluble, meaning they're flushed out of your body after a short time and need to be replenished regularly. Others, like vitamin E, can be difficult to get enough of in food. Shakeology provides all these nutrients in an easy-to-take, easily absorbable form, so you never have to worry.

With just 160 calories, 2 grams of fat, 6 grams of sugar, and 17 grams of the highest quality protein, you get a well-balanced meal that will keep you full for hours.

Head to Team Beachbody Coach– Rachel McMichael to get yours today. Click on Order Now, and scroll to the Shakeology Starter Pack. You will get a 30-day supply delivered to your door!  Feel free to email me on the Contact page if you would like more information.

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