Tuesday, August 19, 2014

Physical Meets Spiritual Health

The Lord gave you the body you have to treat as a temple.  The Bible gives you so many motivational scriptures to keep you on track and keep you focused on your physical health paralleled with your spiritual strength.

We turn to God when we celebrate and when we struggle throughout life.  It might not cross our minds but He is there with us in the gym too, and every time we sit down to eat.  We can turn to God when we are in pain and struggling to finish our workout and He will help you through.  Take Him on your journey, through every battle you face.  When life knocks you down or you feel yourself leaning towards the wrong path, look to The Lord and He will humble you and give you the strength to get you back on your feet.

We have been given this amazing body to cherish and it's our responsibility to listen to The Lord's call to take care of ourselves.  Use your body as a vessel of praise and show God you are grateful for the body that He gave you.  This is an opportunity to bring yourself closer to The Lord and strengthen your faith along with your body.

Don't give up.  The Lord is with you, and He will give you strength and courage.  He did me.

Philippians 4:13
“I can do all things through Christ who gives me strength.”

Nothing is impossible with God!  Certainly we have to look at our human limits but don’t be afraid to set lofty goals.  Dedicate your workouts to Christ and see if that doesn’t make a difference.

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Thursday, April 11, 2013

Shakeology: Healthiest Meal of the Day

Shakeology: Healthiest Meal of the Day

I have absolutely fallen in love with Shakeology.  What it has done for my body was more than I ever expected it would.  There are so many pros to drinking this shake that are not found in other shake systems.

Shakeology =$4 a day. -less than most medications and vitamins (with no side effects).

Most protein drinks have hidden metals, additives and sugars.  Shakeology proudly lists all of the healthy, all natural ingredients on the bag.

Shakeology is made in a lab (in the U.S.), not in a factory.  Every bag is tested.

No other shake on the market can compare to Shakeology's 100% natural ingredients and superfoods.

Shakeology has phytonutrients that help your body fight and prevent disease.

Shakeology relieves stress, the leading cause of chronic disease.

The top three causes of death in the US are obesity, diabetes and heart disease.  All of which are preventable.  In relieving stress to prevent disease, Shakeology can help lower these numbers.

Shakeolgy has digestive enzymes and probiotics.  These improve absorption in the digestive tract and colon.

Shakeology can bring relieve symptoms of IBS.

By day 4 or 5 of Shakeology you feel more energetic.  Like a good nights sleep.

Shakeology has adaptogens that boost the immune system helping white blood cells work stronger.

Shakeology's antioxidants help to reduce inflammation and oxidation damage.

The proteins and amino acids in Shakeology build lean muscle, reduce cravings, support brain function, clarity and mood.

Shakeology will help you feel better, improve your health, increase energy and reduce cravings.

It would take 5 plates of salad, $400+ per month in supplements and additional protein to equal the nutrients in Shakeology.

There is nothing artificial, controversial, in Shakeology.  It is pure, clean eating.  The ingredients are imported from foreign countries for purity.

Chris Powell & Dr. Oz talk Metabolism & Weight Loss

Chris Powell & Dr. Oz talk weight loss!

We all know and love "America's Doctor" Dr Oz, and I have recently fallen in love with Chris Powell on his show "Extreme Makeover Weight Loss".  Seriously, I am in tears every time I watch the show, it is such an inspiration!  Chris was a guest on the Dr. Oz show talking about weight loss and metabolism and these are the notes and tips that I thought were most important.

Chris Powell's Metabolism Power Plate:

High carb=boost muscle
Low car=burn fat

Eat every 3 hours!  Not all meals should be your normal full size meals.  Have small, healthy snacks prepared and easily accessible.   

Thyroid Gland
Carbs increase the rate of the thyroid hormonesGood carbs lead to healthy and happy thyroid.  Good carbs include a beans (low-sodium), sweet potatoes, a rainbow of fruits.

With all of the low-carb and no carb fad diets going around people have become confused on what is really a safe amount of carbs to be cutting.  Cutting carbs 100% will lower thyroid function by 50%.

Build Metabolic Muscle
Weight lifting or resistance training!!! SQUATS are so important, you are working the largest and strongest muscle.

My favorite of all of Chris' tips about metabolism....

"Metabolism is NOT genetic!"
 "Genetics loads the gun, lifestyles pull the trigger."


Tuesday, April 9, 2013

Oven Baked Onion Rings (Dr. Oz)

Oven Baked Onion Rings
(Dr. Oz)

  • 1 large onion
  • 1 egg, beaten
  • 1/2 c. fiber cereal
  • 1 tsp. oregano
  • 1/4 tsp. oldbay spice (optional)
Slice onion into rings.  Finely chop the fiber cereal mixed with the spices.  Dip onion in egg and then in cereal mixture.

Bake at 375 for 20-30 minutes.

1 serving=150 calories

PB & Banana Quesadila by Dr. OZ

PB & Banana Quesadila 
by Dr. OZ

  • mini 100% whole wheat tortilla
  • 1 tbs reduced fat peanut butter
  • 1/4 c. banana, sliced
  • pinch of cinnamon
Spread PB on tortilla and add banana slices.  Fold over. Enjoy!

Dr. OZ says this healthy snack will kick start metabolism and help raise blood sugar, boosting energy.

Pizza Popcorn by Dr. OZ

Pizza Popcorn 
by Dr. OZ

  • 3oz. popcorn kernels
  • 1 tbs grated Parmesan cheese
  • 1 tsp garlic powder
  • 1 tsp paprika, oregano, salt and chives
Pop in brown paper bag in microwave.  No oil!  After the popcorn is popped add toppings and shake.  

Makes 8 cups with less than 200 calories!

Monday, April 8, 2013

Clean Chicken, Potato and Veggie Bake

Clean Chicken, Potato and Veggie Bake

  • 2 skinless chicken breasts, chopped
  • 1 lb. red potatoes, chopped
  • asparagus or other desired veggie
  • 1/3 c. fresh basil
  • 4 garlic cloves, chopped
  • 1 1/2 tbs. olive oil (I like coconut oil)
  • 1 tsp. rosemary
Combine all ingredients in to a non-stick baking dish.  Sprinkle with rosemary.  Bake for 40-45 minutes turning every 15 minutes.

Makes 4 servings. 

Nutritional information:
285 calories
7.2 g. fat
22.4 g. carbs
32 g. protein

Grilled Banana Sandwich (Dr. OZ)

Grilled Banana Sandwich 
(Dr. OZ)

  • 2 pieces whole wheat bread (I use Ezekiel bread!)
  • 2 eggs, beaten
  • 1 tbs. brown sugar
  • cinnamon to taste
  • 1 sliced banana 
  • powdered sugar to taste
 I like to use a panini maker or George Coleman grill but you can use a regular frying pan if necessary.

Heat your pan (or grill).  Make french toast with brown sugar on the eggy side.  Place banana slices in pan.  Flip toast and sprinkle more brown sugar (to cut down on sugar I only use brown sugar on one side of each slice of bread).

When french toast is done, remove from pan and add bananas to the bread like a sandwich.  If desired add cinnamon and powdered sugar to inside of sandwich on top of bananas.

Breakfast Pizza

Breakfast Pizza

Oven at 400 degrees

  • Boboli original Italian pizza crust (or pre-cooked cauliflower pizza crust)
  • Roasted garlic tomato sauce
  • Shredded mozzarella cheese
  • Baby spinach
  • Artichoke hearts
  • egg
Cut pizza crust into 4 even pieces.  Add a light layer of sauce, cheese and baby spinach.  Form a boarder with the artichoke hearts.  Crack egg within the boarder of the artichoke hearts.  

Season with salt and pepper to taste. Sprinkle with cheese.

Bake for 15 minutes or until egg is cooked as desired.

Shrimp Stir Fry

Shrimp Stir Fry

  • 5 oz. shrimp, peeled & de-veined (substitute chicken if desired)
  • 1/4 tbs. low-sodium soy sauce
  • 1/4 c. low-sodium chicken broth (or vegetable broth)
  • 1/4 tsp. minced garlic
  • 1/2 tsp. rice vinegar
  • 1/4 tsp. purple onion, chopped
  • 1/2 c. broccoli florets
  • 1/4 c. canned water chestnuts (optional)
  • 1 c. snow peas
  • 1/2 c. halved mushrooms
  • 1/4 c. red bell peppers
  • 1/2 c. cooked brown rice
Rise and drain shrimp.  Heat soy sauce, rice vinegar and broth.  Add garlic, ginger and cook till tender.  Add vegetables.  When vegetables are half way cooked add the shrimp (or chicken) and cook until the shrimp is pink (or chicken cooked through).

Serve over the brown rice.

Turkey Meat Loaf

Turkey Meat Loaf

  • 1 1/2 lb. lean ground turkey
  • 1/2 c. chopped onion
  • 2 tbs. minced garlic
  • 1/2 c. chopped green pepper
  • 1/4 tsp. black pepper
  • 2 egg whites (slightly beaten)
  • 2 tsp. Worcestershire sauce
  • 1/4 c. chicken or vegetable broth (low-sodium)
  • 1/2 c. quick cooking oats
Topping---1/3 c. low carb ketchup, 1 tbs. mustard, 2 tbs. splenda brown sugar

Pre-heat oven to 350 degrees.

Saute onions, peppers till brown and add garlic.  Continue to saute for 5 minutes.  Let cool.  Mix all ingredients including saute mixture.  

Shape to a loaf and place on a non-stick backing dish.

Spread topping on loaf.

Bake at 350 for 45-50 minutes.  Cool for 20 minutes.

Makes 4-6 servings.

Nutritional Info. (approx):
230 calories
85 g. total fat
100.6 mg potassium
7.3 g. total carbs
1.1 g. fiber
1.1 g. sugar
25 g. protein

Pumpkin Protein Pancakes

  • 4 egg whites
  • 1 scoop protein powder
  • 1/3 c. canned pumpkin
  • 1/2 c. oats
  • 1/4 tsp. cinnamon 
  • Splenda to taste (optional)
  • 2 tbs. sugar free syrup (optional)
I find if the mixture is too thick add water until it reaches your desired consistency.

Cook as you would any other pancake, flipping when pancake begins to bubble.

Makes 1 serving.       

Wednesday, March 13, 2013

3-Bean Turkey Chili

3-Bean Turkey Chili

Nutrition Facts:

Makes 12 servings
1 serving = 196 calories, 1g fat, 20g carbs, 24g protein

  • 2 lbs. extra lean ground turkey
  • 1/2 cup chopped onions
  • 1 tbsp. garlic powder
  • 2-4oz. cans of diced green chilies
  • 1-15oz. can Organic Tri-Bean Blend (drained)
  • 1-15oz. can Organic Black Beans (drained)
  • 2-14.5oz. cans Organic Diced Tomatoes (do not drain)
  • 1 tbsp. Xylitol Brown Sugar Blend
  • 1 tbsp. chili powder
  • 2 tbsp. white vinegar
  • 3 tbsp. yellow mustard
  • 2 tsp. cumin
  • 1 tsp. salt
  • 1 tbsp. dried or fresh cilantro
  • 2 tsp. adobo sauce (optional)

1. In a large pot add onions and meat, sprinkled with garlic powder and cook until no longer pink (drain-optional).
2. Next add the green chilies, beans, tomatoes, xylitol and spices (except cilantro) and stir until combined.
3. Bring to a boil and then reduce heat to a simmer for about 10 minutes.
4. Finally, add cilantrol.  Sever hot.
5. If desired, spinkle veggie shreds or a light cheese on top.

Wednesday, February 6, 2013

Arkansas 80-Florida 69

Arkansas upsets No.2 Florida 80-69

The Arkansas Razorbacks have pulled off the upset they have been waiting for to fire up their season.

The Hogs were able to upset the Florida Gators Tuesday evening in Bud Walton Arena in front of a loud and anxious crowd.  Florida was ranked second in the nation.  

Mike Anderson's Hogs introduced Billy Donovan's Gators to the Fastest 40 Minutes in Basketball when they held a convincing lead over the Gators the entire game.  The final score showed a margin of 11 points but the Razorbacks never trailed and were up on the Gators by as many as 27.  That is half a point more than Florida's 26.5 average in wins over previous SEC opponents.  

Former Hog coach John Pelphrey and currently an assistant coach at Florida stressed to his Gators to not allow Arkansas to score from outside the arch in the first half.  It wasn't enough.  The Razorbacks came out on fire scoring from the outside arch 7 times with a game opening 3 from Marshawn Powell.  The others courtesy of BJ Young (2), Michael Qualls, Mardracus Wade(2) and Jacorey Williams.

After the game Coach Anderson thanked the fans for their support and said "I'd give 2 game balls tonight.  One to the fans and one for the bench".  The students were prepared to rush the court but were maintained by security personal and campus law enforcement leaving the team to come to them to celebrate.

This was Arkansas' biggest upset in 14 years when they rolled over the number 2 ranked team Auburn 104-88 February 24, 1999. All of Hog Nation is hoping will be what the Hogs need to grab their first win on the road Saturday against the Vanderbilt Commodores. 

Shannon and Football Coach Bielema talk about National Signing Day.

Quick little T.V. appearance with James!

Monday, February 4, 2013

Apple Pie Oats

Apple Pie Oats

(makes 4 servings)
1 tsp. butter (optional-I substitute coconut oil for butter when I cook)
1 c. steel cut oats
3 c. boiling water
1/2-3/4 c. organic milk (I use almond milk or Silk)
Salt to taste (optional) 
1 tsp. cinnamon (or to taste)
1/2 an apple

Melt butter in a large saucepan.  Add oats and lightly toast.  Add boiling water and reduce to a simmer.  Simmer for 25 minutes without stirring.  

Add milk to the oats.  Stir and cook for an additional 10 minutes.  Remove from heat.

Dice the apple in to small pieces and add to oats.  Sprinkle cinnamon (and salt if desired) on top and ENJOY!

I've found that the oats re-heat better if you add a little bit of milk when re-heating.  No more than 1/4 c. at max.

This is also a great addition to quick everyday oatmeal.

Cheesy Apples from Dr. Oz

Cheesy Apple Sandwiches 

3 tbs. low-fat ricotta cheese 
10 almonds
 lemon juice

Core apple and slice in 4 pieces horizontally and spread a light layer of ricotta cheese on the bottom 3 of the pieces of apple.  Chop the almonds finely and sprinkle over the ricotta cheese.  Squeeze lemon juice on top of the ricotta and almonds.  

*Dr. Oz tip: Lemon juice slows down the absorption of sugar.  

I like to slice my apples like normal and spread the ricotta/almond mixture over half the apple slice and then squeeze the lemon over all of them.  Makes it a little easier to eat than in sandwich form.

Monday, January 21, 2013

Dream. Succeed. Inspire.

This man to me is the epitome of succeeding in your dreams and inspiring others to do the same. Mr. Ray Lewis has had an amazing football career and has a story like no other. He has overcome great obstacles that could have slowed him down or discouraged him. He kept moving forward and continued to SUCCEED!  His story as depicted by the NFL Network in their documentary "A Football Life-Ray Lewis" is below.  This is an amazing look into why I believe Ray is such an inspiration.  (Starting at the 30 minute mark is my favorite part!)

With my journalistic background I have a list of people that I DREAM of one day having the honor to interview. Ray is most definitely in my Top 5. His story is one of such INSPIRATION and I would love to hear him tell it first hand.

We all have someone we look to for INSPIRATION. Someone who has been SUCCESSFUL in making their DREAMS their reality. Since becoming a member of the Beachbody family I have had the honor of joining a family filled with inspiring people. People including Beachbody CEO Carl Daikeler and health and fitness guru Chalene Johnson, my personal coach, friend and mentor the fabulous +Kati Heifner as well as her friend and mentor +Lindsay Matway. 

All of these people have INSPIRED me to SUCCEED in my DREAMS. We all have people who INSPIRE us and who we would benefit from hearing their stories of SUCCESS!  Who is your INSPIRATION? What are your DREAMS? What will you do to be SUCCESSFUL?

I CHALLENGE YOU to take the time to write out your dreams.  Make a list or a dreamboard, whatever it takes for you to visualize your dreams.  Then I want you to write down what it will take for you to make your dreams your reality.  Be detailed and don't be afraid to be intimidated by your dreams.  If they scare you that is great!  "If your dreams don't scare you, they are not big enough!"  Now once you have these lists go out and get your DREAMS!  Do whatever it takes, don't give up.  Obstacles will come, but they will make you appreciate your dreams that much more.  GOOD LUCK!  I want to hear all about your success stories and don't forget to share your story with other to INSPIRE them to reach their DREAMS!

***Good Luck in the SuperBowl Mr. Lewis and ENJOY your retirement!***


Monday, October 8, 2012

Nutritonal Labels....To read, or not to read? And how?

Nutritional Labels

We have all seen them, and we have all seen the seemingly fit girl at the supermarket in workout shorts and running shoes read them and thought "look at her, counting calories...."
But what came next?  Did you:

a) Look in to your shopping cart and start questioning the nutritional value of your items
b) Vow to start being more food conscious and pay attention to those labels...after this shopping trip (the pre-made lasagna looked too good to put back I'm sure.  BEEN THERE!)
c) Move on without a second thought. 

Honestly, I have done all three of those things.  But I stopped putting off the change when I finally learned what each item on a food label meant, how to read and calculate the labels and what was good for me and my specific body type and goals.

Why are nutritional labels important?

The Journal of Agricultural Economics says that people who read the nutritional labels tend to be slimmer than those who do not, especially among women.

It is important to understand what is really in your food and what you are really eating and feeding to your family. 

Not enough people are paying attention to the nutritional information on their food labels.  According to a study conducted by the University of Minnesota's Health Sciences Department published in the Journal of American Diabetic Association 1/3 of people they always read the calorie counts on the label but in reality only 9% really do.  And only 1% read the other components listed on the label that follow the calorie count (fats, sugars, serving size, carbohydrates, ect.).

Why read the nutritional labels?

All of this information can be very overwhelming but when taught how to read and understand what the information means, it can be a strong factor of change in your health.

If you have specific health concerns like allergies, high blood pressure, diabetes and other health issues, there are specific parts of the nutritional labels that will help you to find what your body needs or does not need more or less of.

How to read a nutritional label?

As with most things the most important information will be at the top.  So start reading from the top of the label and work your way down, focusing most on the information that you read first.

Serving Size
The Serving Size is the base for the entire food label yet it is the most underrated of the information.  If there are multiple servings in a bag multiply ALL of the factors by the number of servings. 

For Example:

The Serving Size for Cheerios is 1 cup with each serving containing 100 calories (without milk), 2g. total fat, 190mg of sodium and 3g. of protein.

If you consume 3 serving of Cherrios you will multiply all of these figures by 3.

100 calories x 3 = 300 calories
2g. total fat x 3 = 6g. total fat
190mg. sodium x 3 = 570mg. sodium
3g. protein x 3 = 9g. protein

Calories (and calories from fat)
When looking at the calories on a food label pay very close attention to the range the figure lands in...

40 calories = low calorie food
100 calories = moderate calorie food
400 calories = high colorie food
(Figures from the American Heart Association)

Factors for your daily consumption of calories are age, weight, gender and activity level.  All food labels are based on a 2000 calorie diet.  Your diet may be significantly less than that.  Be sure to calculate your reccomended daily caloric intake by using tools such as the Calorie Calculator from the Mayo Clinic or by consulting with your physician.

Skip the calories from fat, base any nutritional decision on the dense nutritional information following calories and calories from fat on the food label.

Fat (Trans, Saturated and Total fats)
Contrary to most beliefs' there are good fats that are necessary in a daily diet.  Think Heart-Healthy monosaturated and polysaturated fats that are found in fatty fish.

Due to the differences in healthy and unhealthy fats do not stress over the total fats line, focus on the amount of saturated fats are in the food and try to keep that number as low as posisble.  These saturated fats raise cholesterol levels and increase the risk for heart disease and stroke.

The American Heart Association reccommends limiting the total saturated fats to 7% of total daily value which comes to 16 grams in a 2000 calorie diet.

Use the 5-20 rule:

5% daily value is low          in between is moderate
20% daily value is high

Aim for 5% daily vaule of nutrients that you do not want in your body. Aim for 20% daily value of nutriets that you do want in your body.  

According to Mayo Clinic Trans Fats are the big bad boys of fats, they fats raise LDL (bad cholesterol) and lower HDL (good cholesterol).  

The Mayo Clinic also says that a label can say 0 trans fat and still contain .49g or less of trans fats.  More than one serving can lead to more than the recommended daily value limits. When you see "partially hydrogenated" know there is trans fat in the food.

Saturated fats are linked to your body's cholesterol level not cholesterol levels in food.  Pay more attention to the amount of saturated fat than the amount of cholesterol. 

In saying that, it is still important to keep your cholesterol low.  Keep in mind the effect that trans fats have on cholesterol levels, don't raise the LDL levels and keep a healthy HDL level.

Cholesterol is only found in animal products and animal byproducts.  Watch out for non-animal products that claim to be "cholesterol free" it's an empty claim.

Recommended sodium intake is 2,300mg.  The average sodium intake among Americans is 3,436mg, that's more than 1,000mg  over the reccomended amount.  (CDC)

Do not overlook the sodium levels!  It is easy to skip over the amount of sodium and focus on calories and fat but the sodium can be really high in seemingly healthy foods.

The general population can use the 5-20 rule to determine the amount of sodium they should consume.  There are special populations that should not consume more than 1,500mg of sodium:
  • ages 51+
  • African Americans
  • high blood pressure patients
  • diabetics 
  • chronic kidney disease patients
Total Carbs
Complex carbohydrates (whole grains) are healthier than refined or simple carbohydrates.
Carbohydrates raise blood glucose levels--diabetics need to watch their carbohydrate intake.
Importance: maintaining intestinal regularity and bowl health.
The USDA recommends 14 grams of fiber for every 1,000 calories per day.  
Again, follow the 5-20 rule to help determine recommended daily fiber intake.
Here is a list of fiber rich foods.
There is no recommended daily amount for sugar listed on food labels (FDA).  The American Heart Association recommends keeping added sugar consumption to 6tsp a day for women and 9tsp for men.  However the average American consumes 22tsp of sugar daily.
          Do the Math
  Each tsp of sugar is 4g. making the recommended amount for women 24g and for men 36g.  (WebMD)
Natural Sugars can be found in fruits, milk and other dairy products.  Products that have added sugar might not say sugar on the ingredients, look deeper in to the ingredients for key words like high fructose corn syrup, maltose or dextrose which are all different forms of added sugar. Here are common sugar disguises.
The CDC recommends 35% daily calories should be protein.  46g for women and 56g for men.  It can be hard to know exactly how much protein is in a food because the FDA does not require the amount on the nutritional label.  
Meat is not the only source of protein while it is the most well known.  Here is a list of meat-free sources of protein.

Again use the 5-20 rule, aim for 20% for foods with Vitamin A, C, Calcium and Iron which make them a high source of that nutrient.

Vitamins are only expressed in percent daily value of nutritional labels try to get each one to add up to 100%.  For example, if you are watching your calcium intake you can calculate the amount to mg by adding 0 to the percent of daily value.    15% of daily value of calcium = 150mg of calcium.

Typically we do not have shortages in Vitamin B such as riboflavin and thiamin.  You don't have to worry about these as much unless you have been told by a physician that you are deficient in these nutrients.

Reading and understanding the nutritional labels on the foods that you are consuming is a great start to taking your health and nutrition in to you own hands.  Pay attention to the numbers! To see the numbers on the scale and measurements get smaller, pay attention and take the time to read, evaluate and compare your food options based largely on your food's labels.

Tuesday, September 25, 2012

Clean Egg Whites & Mushroom Scramble

This has become one of my favorite go to meals for breakfast because it is so easy to make and so good!

2-3 egg whites
1/4 cup mushrooms, chopped
1/4 cup onions, chopped

I like to separate my own eggs but buying egg whites is just fine.

Scramble the egg whites and add them to the pan over med-low heat.

Add the mushrooms and onions. (I add them after the eggs because it stops me from using butter or oil as a non stick component)

Continue to scramble the egg, mushroom and onion mix.

When egg is completely cooked. Remove the mixture from the heat.

Pair with Ezekiel toast and hummus.


Wednesday, September 12, 2012

How much SHOULD you weigh?

Women now a days are rarely happy with what they see in the mirror.  This is in large part due to what they think is expected of the appearance of their bodies because of what is seen in magazines and on television, even from our childhood friend Barbie who we all at one time aspired to look like.  Unfortunately these images are false advertisement.  What is seen today as "beautiful" is not necessarily healthy, women today need to know what their bodies should look like to be HEALTHY.  Healthy is not Barbie.

  • Start by knowing your BMI.  
BMI is Body Mass Index and is a ratio between weight and height.  It is a standard tool to approximately measure your body fat. 

There are many websites that can help you calculate your BMI just by entering your information. But just in case here are the steps to calculate it by hand:

1.Weigh yourself.
2. Measure your height.
3. Do the math.

             BMI=             weight in pounds                x 703
                       (height in inches)x(height in inches)

  • Now you have to decide whether or not your BMI is in a healthy range.
-A BMI of less than 18 is considered underweight.
-A BMI of less than 18.5 is considered thin for your height.
-A BMI between 18.6-24.9 is considered to be a healthy weight.
-A BMI between 25-29.9 is considered to be overweight for your height.
-A BMI 30 or over is considered to be obese.

Another great way to look at your health is to know the appropriate weight for your height.

Use tools such as these to find your healthy weight and focus on getting HEALTHY.  Starting with a healthy body will help you on your FITNESS journey as well.  And remember Shakeology is the Healthiest Meal of the Day and will help you hit that healthy, fit weight in a HEALTHY way!



Sunday, September 9, 2012

Pillow Talk

We've all seen the posts on social networks by those fitness junkies talking about their workouts at 4:30 in the morning and pics of their healthy foods every couple hours.  Might seem annoying until you see their profile picture and you know they are doing something right.  Why can't we stay up late, sleep in and still get in a good workout and eat right?  How important is your daily clock?

Timing is the secret to weight loss and living a healthy lifestyle.  Our body's natural eat-and-sleep clocks have been confused by the excessive amount of artificial light we are around at night and the endless food cues we see daily. This causes hunger hormones to run rapid through the body making us more prone to cravings, resulting in the munchies.

Resetting your natural clock and focusing on when it is appropriate for your body to sleep and eat will help you get rid of those munchies and those few extra pounds your current cycle is holding you back from losing.

Here is an hour-by-hour schedule to help reset your body's natural clock.

6:00am-8:00am: Jump Up!
Start your day by getting active.  In the first 30 minutes of waking start exercising.  Get outside!  The natural sunlight helps the body reset itself to a healthy cycle.

6:55am-8:55am: H2O
Each day you should drink 8 glasses of water, start early and make drinking water a habit that you continue throughout the entire day.  Adding some lemon juice to a warm glass of water in the morning jump starts your metabolism and acts as a natural energizer helping wake you up on those groggy mornings.

7:00am-9:00am: Breakfast
When you wake up the "feed me" hormone, ghrelin, made in your stomach is awaken as well.  If you ignore ghrelin and do not eat your stomach will continue to produce this "feed me" hormone causing cravings throughout the day.  Suppress the effect of ghrelin by eating a mixture of complex carbohydrates and protein within an hour after you wake up.  (Try eggs and whole wheat toast or Ezekiel bread)

10:00am-11:00am: Mid-morning snack
The stomach begins to produce ghrelin again about two hours before lunch.  Turn off the production again by snacking on more carbohydrates and protein.  (Try Greek yogurt with berries.)

12:00pm-1:00pm: Lunch
Your body produces another hunger hormone around lunchtime that makes you crave fat, galanin.  But instead of feeding the beast with dietary fat, which will make cause your body to produce more galanin, eat more complex carbohydrates and protein. (Try a spicy grilled chicken wrap in a whole wheat tortilla with spicy hummus and black beans.)

2:00pm-3:30pm: Afternoon snack/nap
This is a good time to have a small snack, 10 almonds or cashews or maybe a cheese-stick.  This is to keep your metabolism at the continuous speed you have kept up so far throughout the morning.  If you are low on energy and feel like you need a nap, this is the best time to catch a quick power nap, only 15-20 minutes of zzz's is all you need to get some more energy.  Don't oversleep!  You will wake up groggy and it can affect your ability to fall asleep at night.  This is also your last chance for caffeine.  Drinking caffeine after 4:00pm can disturb your natural body rhythm, or circadian rhythm, and make it hard to fall asleep at night.

4:00pm-8:00pm: Workout
This is the optimum time for strength training and any additional cardio.  Your body is primed and ready for your peak performance due to your body being at its highest temperature of the day. Grab your weights and enjoy the extra 22% more muscle you have the chance to build at this time of the day than if you would have done weight training in the morning.

5:00pm-7:00pm: Dinnertime
To make sure you do not wake up in the middle of the night with the munchies eat some healthy fats, flaxseed or fish oil with your dinner (give some avocado a try).  Also, this is last call for alcohol.  If you want a glass of wine with your meal drink it now, any later and alcohol can delay REM sleep (or dream sleep) and can cause you to wake up frequently during the night.

8:00pm-9:00pm: Late night snack
This is the last little meal of your day.  Grab a carbohydrate-based snack to kick start your body's production of the hormone tryptophan.  Tryptophan aids in the brain's production of serotonin triggering your body to make melatonin, the sleep hormone.

9:00pm-10:30pm: Calm down
Give up the electronics, including the television.  The blue spectrum of light emitted by a television is even more disruptive to sleep than a regular light bulb.  Start relaxing.  Read a book or take a hot bath with dim lighting to help you fall asleep immediately when you climb in to bed.

9:30pm-11:30pm: Sleep
Climb in bed at the same time each night and wake up at the same time every morning.  Make it a HABIT.  Even on weekends, stay CONSISTENT.  Doing so will help you to fall asleep faster over time.

It takes 21 to make something a habit.  While it shouldn't take that long for you to feel the effects of a normal sleep and dieting schedule give it the time.  Stay FOCUSED and COMMITTED to doing whatever it takes to get the body of your dreams.