Monday
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
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
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
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