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.

Grilled Banana Sandwich (Dr. OZ)

Grilled Banana Sandwich 
(Dr. OZ)

Ingredients:

• 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.

Shrimp Stir Fry

Shrimp Stir Fry

Ingredients:

• 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.

Pumpkin Protein Pancakes

Ingredients:

• 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.       

3-Bean Turkey Chili

3-Bean Turkey Chili

Nutrition Facts:

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

Ingredients:

• 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)

Directions:

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.

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!

 http://myshakeology.com/esuite/home/AshleighS

 http://www.teambeachbody.com/AshleighS

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.


http://www.teambeachbody.com/AshleighS