This helps me meet my nutrition goals!

What I'm doing now!

I'm currently using Shakeology and I'm working out with Turbo Fire. For more information visit: www.BeachbodyCoach.com/lovinthelivin
Contact me at: mollyjolley@hotmail.com

Friday

Fiber is FAB-U-LOUS!!!!


I just went to a meeting on exercise and nutrition and it was fab-u-lous!! I LOVE to learn new things about how to have a healthy life-style and I LOVE new ideas and ways that I can improve my health habits.
One thing I picked up on in this meeting is that I don't eat enough fiber. I eat about 10 grams a day, which is about average, but not nearly enough! I need about 3x's that for optimum health!!

What is Fiber and why is it so good for me? Dietary fiber is what helps plants to keep their shape and stand up straight. Even though high fiber is so good for you, you can't digest plant fiber. The fiber you eat passes directly through your small intestine into your colon and out of your body. By taking this route, high fiber foods help keep your colon healthy and promote regularity. So, since it cleans out your insides, just start thinking of fiber as nature's natural scrub brush!
It's important to add high fiber foods to your diet slowly over a couple of weeks. This gives your digestive system time to gradually adjust to the change. And be sure to drink plenty of water. While high fiber foods are cleaning out your digestive system, some types of fiber bind with fats and toxins helping to cleanse your entire body. YAY!! Many physical disorders, such as irregularity, constipation and diverticulitis can be avoided by getting enough high fiber foods in your diet. High fiber foods have also been shown to help reduce your risk of high cholesterol, cardiovascular disease, obesity, hemorrhoids, some cancers, high blood sugar, diabetes and to help you lose weight and keep your digestive system working properly.
There are two types of fiber, each with different functions in the body: soluble fiber and insoluble fiber. All plant foods, such as fruits, vegetables, whole grains, seeds and beans, have fiber. But all fiber is not the same. Soluble fiber is found in dried beans, peas, oats and oat bran, flaxseed and psyllium husks. It's also found in fruits such as oranges and apples and vegetables like carrots. Soluble fiber binds with fatty acids in your stomach and prolongs digestion time. This helps to regulate blood sugar. Studies also show that soluble fiber can help reduce your overall cholesterol count. But what's even more important, soluble fiber lowers your LDL, which is considered to be bad cholesterol. Insoluble fiber is found in whole wheat, wheat bran, vegetables such as cauliflower and green beans and the skins of fruits and root vegetables. Insoluble fiber helps remove toxins from your colon and balance intestine acidity. It also helps move waste through your intestines and bowel, which is so important for over-all health and function! Fiber is fab-u-lous!!!
The recommended total daily fiber intake for adults is 30 to 40 grams!! Keep track of what you're eating and see if you're meeting your fiber intake....I was surprised at how low my daily fiber intake averaged!!

Wednesday

Lovin The Livin's Tryin for the Triathlon!!



My kids have been begging to do a family triathlon this summer!! We've been going to the local high school track and riding bikes and running. And we're going to start swimming when it warms up a bit. My kids are still pretty young, but this is something they all enjoy doing together. So, we'll keep it easy and fun! The training has already begun!!

Triathlon - What Is It?
Triathlon combines the sports of swimming, cycling and running into one race. Yipee!! What a good time!!

Triathlon - Getting Started
We're going to keep things short. There are lots of triathlon events for kids, which have shorter swims, bike rides and runs. Kids triathlons are usually open to kids of all ages and will typically include a 200 yard swim, a 2.5 mile bike ride and a one mile run. That's about what we're training for. Those distances aren't really that far and we've probably have already done a triathlon without even knowing it!!

Triathlon - Training
•When you're training for a triathlon, one of the most important things to remember is pacing. Don't jump in the pool and start swimming as hard as you can right away or you'll be dragging your butt the rest of the race. Start out slowly and pace yourself so you can finish the race strong.
•Work on "transitions". One of the most difficult things of a triathlon is the experience of going straight from swimming to biking and biking to running. Practice these transitions before your race day and your triathlon race will run much more smoothly.
•Practice running, cycling or biking with a group of friends so you know what it's like to race with people. It's much different swimming in a pool full of people than it is by yourself, so be prepared.

Monday

BBQ Season is Here!!



Memorial Day weekend is fast approaching and around here, we're gearing up and planning our activities for the long weekend. Of course it's going to include a BBQ!
Here's my favorite burger recipe. If you've never tried a Turkey burger, do it this weekend. I just discovered them myself and I'm never going to look back!!

Lovin The Livin's Award Winning Barbecue Turkey Burger

2 pounds lean ground turkey
2 Tbsp. Your Favorite BBQ sauce (I like Sweet Baby Ray's)
2 Tbsp. minced onion
1 Tbsp. Heinz 57 sauce
1 Tbsp. spicy brown mustard
1 Tbsp. Worcestershire sauce
1 teaspoon Louisiana hot sauce
1 teaspoon salt
1 teaspoon ground black pepper

Combine all the ingredients in a large bowl and blend well with your clean hands. Form into 8 patties 1/2 to 3/4 inch think.
Place the burgers on the grill and cook to your preferred degree of doneness.
Serve on a toasted whole wheat, light hamburger bun. Top with ketchup, light cheese, sliced ripe tomatoes, lettuce and sliced onions!
Enjoy!!

Friday

Try This Today!

What's for Dinner??


Dinner is always one of those things on my mind...what am I going to make for dinner tonight? Something everyone will eat...is good for us...and of course easy prepare.

Here's one of my favorite, simple dinner ideas:

Lovin the Livin's White Chili
3 cans Great Northern White Beans (total about 48 oz)
4 cups cooked and cubed chicken breasts
1 T olive oil
1 medium onions, chopped
4 garlic cloves minced
2 4oz cans chopped mild green chilies
2 t ground cumin
1 1/2 t dried oregano
1/4 t cayenne pepper
6 cups chicken stock or canned chicken brother
2 cups grated Monterey jack cheese
1/2 cup light sour cream

In crockpot - combine ALL the ingredients except the cheese and sour cream (don't drain the beans). After chili comes to a boil, turn the crockpot to low - Stir in the cheese and sour cream 1/2 hour before serving or leave them on the side for people to do it themselves.

You can serve it with salt/pepper, Lime chips, and avacados on the side as well -

If you really have a lot of time - I BBQ the chicken outside, then cut it up and put it in the soup - but not worth the work unless you're in that cooking mood! Yum! Enjoy!!

If you're following The Shakeology Program, they've got some great dinner ideas as well. The Roasted Chicken and Sweet Potatoes is yummy. And you can't go wrong with Rice Bowls!!

Shakeology Rice Bowls (http://www.beachbodycoach.com/esuite/homeedit?templateName=shakeology)

350 calories
Toss together ½ cup brown rice, 2-3 oz. diced grilled chicken breast, 1/3 cup cooked lentils (all ingredients measured after cooking), ½ cup chopped bell pepper,
¼ cup minced red onion and 1 tsp. olive oil mixed
with 2 tsp. lemon juice. Season to taste with salt and pepper and serve with a mixed green salad dressed
with low-calorie vinaigrette.

Wednesday

Lunch Plans?



I have a really hard time getting my veggies in everyday...but lunch is a great time to add a few more veggies with either a soup or salad.

This is my favorite vegetable soup. I try to always have a pot in the fridge so that I can warm it up and eat it anytime I want...usually for lunch with a sandwich or as an appetizer before dinner if I'm starving!

I call it my Reducing Soup...it's just an easy version of Weight Watchers Zero Points Garden Vegetable Soup...Enjoy!

Lovin the Livin's Easy Reducing Soup

6 cups water
2 bouillon cubes
5 carrots, peeled and diced
1 small onion, diced or a good sprinkling of onion flakes
1/2 teaspoon garlic salt, more if desired, or used the real thing
1/2 cabbage, chopped (or use a bag of slaw, the biggest chunks you can find vs the fine, don't skip the cabbage for it somehow makes the soup)
1/2 pound frozen green beans or peas
1 can kidney beans
8 oz. can of tomato sauce
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon kosher salt

Put all the ingredients in a crockpot in the morning and cook on low for 4-6 hours or until the carrots are tender. If you're in a hurry, put everything in a big pot on the stove and cook until the carrots are tender. Salt and Pepper to taste. Serve and enjoy!

Tuesday

New Beachbody Product: TurboFire®

Coming June 2010....Yay! I'm looking forward to it...everyone needs something to look forward to! It looks awesome!
Lovin the Livin!!

I LOVE to Snack! Whatcha Snackin on??


The Shakeology Program calls for two (Yes 2!!!) Snacks everyday!
In addition to the ideas on the Shakeology website: http://beachbodycoach.com/lovinthelivin
Here are some ideas:

* If you're into dairy, Greek Yogurt and cottage cheese are two super-foods! They are high in protein; and if you get the low-fat or nonfat varieties, they are moderate in calories. Try mixing a 1/2 cup with a cup of fruit! Trader Joe's has my favorite Greek Yogurt! Yum!!

* Whole wheat toast topped with a teaspoon of peanut butter or 3 oz. of tuna.

* Open a can of refried beans, put a spoonful on a small whole wheat tortilla, add a bit of cheese and some fresh salsa. Put it in the microwave for 20 seconds, roll up, and enjoy!!

* Popcorn is a great snack! One bag of those 100 calorie bags of microwave popcorn has 5 cups of popcorn! You'll feel like your eating a ton, but it's only 100 calories!

* A handful of almonds. Almonds are truly a super-food, but they are high in calories. They make a great addition to your diet, as long as you watch how much you eat!!

Monday

What is the medical community saying about Shakeolgoy?

You Gotta Eat! Healthy Breakfast Ideas!




Here's some ideas that work with the Shakeology Program!

I've been doing some research on healthy eating. Something I've found, is that most health gurus recommend the same things for breakfast. Here are some ideas to experiment with:

*Oatmeal. 1 cup plain oatmeal. Add 1 Tbsp. nonfat milk and 1 Tbsp. honey. You can also add a scoop of protein powder. Lately, I've been mixing 1/4 cup of vanilla Greek Yogurt in my oatmeal and it's yummy!!

*Cereal. 1 cup whole grain cereal with 1 cup nonfat milk. Add 1/2 a banana.

*Egg White Burrito.
4 egg whites
1/4 cup tomatoes or salsa
1/4 cup low-fat shredded cheese
1 6-inch whole wheat low carb tortilla

*Yogurt and fruit. 1 med size fruit and 1/2 cup lowfat yogurt.

*Cottage Cheese and yogurt. 1/2 cup of each. Add a 1/2 cup of fruit.

*Power Pancakes. I've been experimenting with some of my old recipes and have found that by switching some ingredients, I can increase the nutritional value and take away some calories without taking away from the overall taste and texture of my pancakes.
Here's some my kids have been requesting lately:

Applesauce Pancakes
1 cup mixed whole wheat/white flour
1 teaspoon baking powder
1/2 teaspoon salt
1 cup nonfat milk
1 egg white, lightly beaten
1/4 applesauce
dash of cinnamon and sugar (don't over do it)
1. In a mixing bowl, combine flour, baking powder, salt and sugar.
2. In another bowl, mix milk, egg and applesauce. Add to flour mixture and stir just until blended.
3. Preheat griddle or skillet to med.-high heat and spray with cooking spray.
4. Pour about 1/4 cup batter onto hot griddle for each pancake. Flip.
5. Cook until golden brown.
These are low in calories at about 60 calories a pancake. 5 grams of protein, 23 grams carbohydrates, and 1 gram of fat.
Top with lowfat yogurt, fruit, and a small dollop of light whip cream.
Yum!

Shakeology: The Program



I'm starting the official Shakeology Program today!! It's a comprehensive program to get you in the healthiest state possible. I'm keeping track of my results...I'll let you know how it goes. I'm excited to give this a try...Lovin the Livin!!!

Here's how it works:

Replace one meal a day with Shakeology, eat wisely and exercise at least 3 times a week!

The Eating Plan:
Sure, you get plenty of vitamins and minerals from Shakeology. But if you want to speed up your metabolism, stick to our workout plan and this simple eating schedule. With five meals or snacks, you'll eat all day long and be on your way to a slimmer you.

Breakfast: Within an hour of waking up.
Snack: 2 to 3 hours after breakfast.
Lunch: 2 to 3 hours after snack.
Snack: 2 to 3 hours after lunch.
Dinner: Finish at least 3 hours before bed.
When deciding what to eat, choose your snacks and meals wisely. Balance your diet with fruits, veggies, beans, lean meats, and low-fat dairy. Just remember to eat moderate amounts of protein and fats, and fuel your body with foods that are high in fiber and low in sugar content.

Need some ideas on what to eat? Check out some of the delicious, low-calorie recipes on the Shakeology website: http://beachbodycoach.com/lovinthelivin

The Workouts:
When you sign up for autoship with Shakeology, you get the Shakeology workouts for free!! They are full body workouts and I've found them to be a great addition to my workouts!
This set of 2 DVDs contains a 30-minute workout sequence and a 50-minute workout sequence. While you're first starting out, we recommend you do the 30-minute workout three times a week. Then rotate in the 50-minute workout
once a week. Go at your own pace, but kick it up a notch as soon as you're ready to. And don't be afraid to push yourself. Soon, you'll notice more muscle tone and fewer food cravings. Before you know it, you'll have enough strength and energy to tackle The 50 three times a week.
The 30 The 30 is a classic workout. It's a balanced combination of cardiovascular intervals—to burn calories—and time-tested strength moves that will tone your muscles and build your metabolism.
The 50 Your body will continue to progress on its path toward total wellness with The 50. As your body becomes stronger and more efficient, The 50 will accelerate your progress—your strength, cardiovascular fitness, and flexibility—in an easy-to-follow format.

Friday

Book Review: Making the Cut by Jillian

Making the Cut by Jillian Michaels:
This book has some good ideas in it...but takes on a "Save the World" tone, instead of a "Save My Body" tone that I expected it to have.

***I give it 3 out of 5 stars.

Here are the good ideas I got from this book:

Women body fat: aim for 15-18%, men 8-10%

Snacks:
* Air popped popcorn
* Sugar-free Fudgsicles
* Sugar-free Jell-O
* Swiss Miss diet hot chocolate

Get everything you eat in writing:
http://www.livestrong.com/
http://caloriecount.about.com/cc/recipe_analysis.php
http://www.sparkpeople.com/

Get organized!
Circuit training, interval training and plyometrics are a great way to go.

www.jillianmichaels.com

Monday

Avoid Eating Disorders in Young Women


Food is our Friend, Not our Foe!

I just got back from a great neighborhood meeting on health. We heard from several awesome speakers.
One was a guy who lives just up the street from us who works at a rehabilitation center for ladies with eating disorders. So interesting...we talked about how to help our daughters to avoid eating disorders and stay healthy....so scary.
Three top things:
1. Keep lines of communication open. Talk about puberty with your daughters. Every girl goes through changes and it's a normal, beautiful, healthy part of life. At about 12-13 is when most eating disorders start and a lot start because girls start gaining weight and their bodies start changing...and they want their "little" body back.
2. Don't talk about your own body negativity with your kids around. "If only I could lose 5 more pounds." "Everything I eat goes straight to my hips" As a child is growing and gaining weight, when they hear this from their parents, it makes them feel like there is something wrong with them...
3. Teach them to listen to their bodies and eat when they are hungry...
He mentioned that media played a factor, but a small one when in comparison to what they hear and feel at home. Build a strong foundation.
Such a good topic.

Shakeology....I'm hooked!

Shakeology Review
I just tried my first sample of Shakeology. I'm hooked! It was the best meal replacement shake I've ever tried. It was so good, it makes me wonder if it really is that good for you?!?! I've spent days researching it and I can't find anything else like it on the market.

Because I'm such a Chalene fan, I read this Shakeology review and thought, "I've got to try this stuff."
MY SHAKEOLOGY APOLOGY
by Chalene on March 27, 2009


I’m a pretty humble person. I don’t ask for favors, or special treatment. I don’t name drop or expect that people should treat me like a VIP. I won’t cut in line even when a friend waves me up. I play by the rules and know that everyone is important. I think it’s rude when people act like they are entitled or that people should help them out because of their name, or who they are, or what they’ve done, their money, their status, whatever. One of my biggest pet peeves is my fellow fitness instructors who think they’re “all that” and the “club” owes them something because their classes are full. Get over yourself! In my book, the grocery store CEO is just as important as the kid who bags your bread and milk.

Which is why today I an apologizing. Publically.

The truth is in a moment of weak desperation, I pulled a “J.Lo” on Wednesday. Well I didn’t request white M&M’s and all white flowers in my dressing room. Nope. Just a little help in the Shakeology department. And I know an apology with an explanation is not really an apology, but I believe my Shakeology Apology warrants a teeny tiny explanation. You see…ever since Shakeology arrived at our door step, things in my household have changed.

Now before I go further.. know this. I’m not paid to endorse Shakeology. I have no stock in the company. No one at Beachbody has ever even asked me to “try it” let alone to talk about it. I have no relationhip with Shakeology, other than we since we met, i have fallen madly in love. First I fell head over heels which peaked Bret’s curiosity. Skeptical, Bret was a “believer” after two shakes. Next, my 11 year old (who refuses to eat anything green or that comes from nature), then my 9 year old, my father-in-law, my Mom, and all my exercise partners all fell under the spell of Shakeology. I admit when my bag of shakeology was full and heavy, it felt like it was last forever. I shared my bag of shakeology readily back in those early days of this month. I passed around my Shakeology like MC Hammer shared his money in those early days when record deal money was plentiful.

I’m a “pusher”. When I find something that’s amazing, whether it’s a new push-up bra, the worlds greatest George Foreman Grill, self-tanner, whatever it is that works like a charm, I tell the world. I push it. I like things that work! I share my findings.

So, naturally I grabbed my bag of Shakeology to pack for our upcoming family vacation (8 days in Maui, Hawaii.) If felt light. Panic overcame my being. A wave of hot blood rushed into my face. I thought, “Oh my gawd! We leave in 3days. This will NEVER last and I don’t have time to order more!!!” I freaked. There was only one thing to do.

I puffed my chest up and decided to see if I could pull any strings at Beachbody. I’ve sold ‘em a couple of million videos. That should be worth a favor or two.. right?? “May I ask whose calling?” the receptionist asked. “Yes, Chalene Johnson of Turbo Jam and ChaLEAN Extreme” I announced proudly. She was unimpressed. Probably President of the Shawn T fan club. Next, I found my go-to-girl, the gal with the beautiful smile who always says, “of course! What else can I do to help”, The lovely Leili in the production department. I pleaded my case. I told her how I had been to generous with my monthly supply and now I was nearly out! I begged her to ship me two bags…FedEx..priority am delivery. I didn’t expect it for free or anything. I mean, come on. I’m not a mooch. “Lieli, I don’t expect it for free. Just charge it to my friend Tony Horton’s account (I mean come on… P90X is on tv all day everyday! He can spot me on this one… right???)

She did. It worked. Leili came through! It was mid afternoon the next day when the UPS man drove up. I sprinted to his truck, my eyes bulging, body bloated and weak. Digestion irregular and blood sugars all a skew. I was panting, shaking and foam was frothing from he corners of my mouth (I was 4 hours past my daily scheduled Shakeology). He started to dismount his truck, box in hand. “Give it to me!” I shouted as I grabbed the package from the man dressed in brown.

I apologize for my behavior. With blender whirling and smell of chocolate with a hint of wheat grass, I felt the anxious excitment that a drug addict must feel when they score another hit of heroine.

Beachbody has several protein and meal replacement shakes. I’ve tried and used them all. You’ve never seen me blog about them. I’ve been in the fitness profession for 20 years. I’ve tried every shake, vitamin and protein suppliment. You can imagine because of the huge network of intstructors and customers of my company http://www.turbokick.com, on a monthlly basis I’m sent samples of every miracle nutrient, drink, vitamin, water, protein source, and shake you can imagine. I’ve tried them all. You’ve NEVER heard me encourage people to try them. I’ve talked about things I find yummy or tasty with decent nutrients. But Shakeology is in a class of it’s own. Period.

Unfortunately you can only get it from a coach. Some say it’s expensive. I say… DO YOUR RESEARCH! It’s cheap! You show me a meal with this many veggies, protein, enzymes, fruit blends, probiotics and vitamins that is this low in calorie and I’ll show you something much more expensive or that doesn’t have as much ! it can’t be done. It’s less than a cup of Starbucks. Get a clue! It’s cheap. Sure it’s more than what you’ve been paying for your normal meal replacement, but this is a total health drink. It’s super cheap if you become a coach. Don’t quote me here, but you get it about $30 cheaper if your’e coach with http://www.TeamBeachbody.com Now I am ineligible to be coach (because I’m a trainer with BeachBody) so I’ve been ordering it from my coach as customer. (Well, except for in this recent tantrum!)

BeachBody has just come out with Shakeology and it is truly amazing. Not only does it have all the great stuff I just mentioned but it tastes really really good (I have some GREAT recipes to really make it taste like a dream! Don’t just mix it with water and shake it. Boring! Visit my blog later this week for my fav recipes!

It really does take great! You don’t have to just take my word for it, take the word of a “very picky eater!!!”, my son 12 year old son Brock. Now let me tell you about my sweet son Brock, he HATES vegetables. I understand. I hated veggies til I was an adult. For years my Mom tried and for years, I found creative ways to dispose of the green stuff on my plate without her knowing. The other day Brock and I had a very touching moment. I made him is afternoon protein shake. He gulped it down, commenting, “That was good, but it tasted different today. Did you put something different in it?” I sat down next to him and broke the news to him. “Son, you just had your daily serving of veggies!” For the first time in his 12 year life, a complete days serving of fruits and vegetables and he liked it! Now granted… I needed his shake to taste a lot like what he’s used to, so I added the same stuff I always put in his protein shakes, a lil peanut butter and some fat free frozen yogurt. But it was the most nutritious meal he had probably had in his life. I felt a tear roll down my face. ( oh come on! Not really, but it makes the story). Seriously as a mom it gives such peace of mind knowing I can whip up a yummy shake hand it to my child and know he is getting so many great things his growing body needs.

Learn more… http://www.teambeachbody.com/lovinthelivin