Archive for August 2015

Can someone with lactose-intolerance drink Shakeology?

Friday, August 28, 2015

Can someone with lactose-intolerance drink Shakeology?

Is Shakeology dairy-free?

Is Shakeology lactose-free?

 
 
Chocolate, Greenberry, and Vanilla: Because needs vary for each person with lactose-intolerance, it is recommended you check with your doctor first. However, the whey protein in these formulas is whey protein isolate, which is over 90% pure protein leaving only 10% of the ingredient where some lactose can be found.

In addition, Shakeology is loaded with digestive enzymes and Lactase is one of them. Lactase is the enzyme that breaks down lactose and is found in over-the-counter products like Lactaid. So, given that Shakeology is made with whey protein isolate and includes Lactase means that it may have a higher likelihood of being acceptable for most people with lactose-intolerance.


Tropical, Strawberry and Chocolate Vegan: Because the vegan formulations are made with plant proteins rather than whey (dairy), they are the ideal choice for someone with lactose intolerance.





 
 
 

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Helpful Hints to Overcome Emotional Eating



Whether we eat simply because we are feeling sad, depressed, angry, stressed, happy, or bored, emotional eating can take a toll on our health and fitness goals.

It's time we STOP allowing our emotions to control us and it’s time we START controlling our emotions!

The key to curbing emotional eating is to figure out what TRIGGERS you to grab that cookie, bag of chips, bowl of ice cream, etc. Once you discover what triggers that cycle, you can create a plan that will help keep you on track and give you that feeling of control.
 
Helpful Hints to Overcome Emotional Eating
  1. Write down how you feel the next time you want to snack. I know, this may seem weird writing your feelings down on paper, but trust me, it really helps. Are you feeling bored? Are you feeling stressed? Whatever the feeling, write it down! Then, ask yourself, “Am I really hungry, or am I eating because ______________?” Chances are, you aren’t even hungry.
  2. Grab a glass of water and drink that. Oftentimes, our hunger cues get confused with being thirsty.
  3. Ask yourself, “How long has it been since I last ate?” If it’s been a couple of hours, then yes, perhaps you are really hungry BUT, don’t run to the cupboard and grab the first thing you see. Have healthy options ready to eat in the fridge and pantry (cut up veggies with hummus, cut up fruit, deli turkey slices with low-fat cheese, yogurt.)
  4. Chew a sugar free piece of gum or go brush your teeth. Chances are you won't want to start snacking when you have a fresh, clean mouth.
  5. Don't empower the voices. Studies show that eating high-fat and/or high-sugar foods can affect the activity in the parts of your brain that manage stress. If you feel that you can’t resist eating in response to a bad mood, consider reaching for raw fruit or vegetables since these foods are unlikely to have that effect on your brain.
  6. Think about the consequences. Is it worth sabotaging your diet? Is it worth the guilt? Is it worth feeling crappy over?
  7. Go for a walk, call a friend, play with your kids, start reading a book. Train your mind not to go directly to the thought of eating just because you're bored. Find something you enjoy to fill that void.


BONUS TIP:
Did you know that your cravings are your body's way of telling you it needs more of something?
What you are craving is not what your body actually needs. Check out the chart below to find out what your cravings mean!

 


I’m happy to help you end the cycle of emotional eating in your life! You can always join an online accountability group for help and support as you make these new changes to your family's eating. Having the support, encouragement, and resources for new healthy recipes and options will help you see tremendous success with making this new lifestyle habit and routine! For details and to secure your spot, apply HERE!
Fill out my online form.
Use Wufoo integrations and get your data to your favorite apps.

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Health Benefits of Common Herbs

Friday, August 21, 2015







Health Benefits of Common Herbs

When you walk into the kitchen and smell something mouthwatering, odds are you are smelling fresh, green herbs. Fresh herbs add more flavor to your meals and they’re easy to maintain.



Parsley
This is one of my favorite herbs. Parsley has almost twice the carotenoid content of carrots. It's rich in antioxidants which help slow down the effects of aging as well as help prevent coronary artery disease. Parsley also contains a phytonutrient called apigenin, which has been shown in research to have a potential for anti-cancer properties because they inhibit the formation of new tumor-feeding blood cells.

Cilantro
According to a study published in the Department of Food, Nutrition and Health, cilantro helps reduce cholesterol, lower high blood sugar, and promote detoxification of the blood.
 It's also a great source of vitamin's A and C.
Basil
Basil is a great source of vitamin A, magnesium, iron, calcium, potassium, and vitamin C. It's high volatile oils also have 
anti-inflammatory and anti-bacterial properties.

Mint
Basil's cousin, mint, is one of my favorite things in the whole world. Why? Because it soothes your tummy and helps decrease t
he effects of irritable bowel syndrome (holla!) and dyspepsia. I chew mint gum and I take peppermint oil capsules everyday because of mints ability to relax the smooth muscles in these areas.
Chives
Chives are related to leeks and garlic; they're spicy. They have an antioxidant compound that are associated
with anti-aging properties. Chives are a great source of beta-carotene, potassium, vitamin K, calcium, folic acid, iron and vitamin B.
 
Dill
Dill is an excellent source of calcium, manganese, iron, fiber, and magnesium. Similar to mint and basil, dill also contains volatile oils with 
antioxidant properties.
 


Oregano
Oregano is an excellent source of vitamin's K, A and C. It is used is many Mediterranean meals for its added sources of iron, manganese, and folate.



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Tips For Making Your Own Mason Jar Salad

Friday, August 14, 2015

 
Tips For Making Your Own Mason Jar Salad

We are all huge fans of prepping healthy meals ahead of time so that we can take with us anywhere on the go, right? Planning ahead and prepping meals helps you stick to your nutrition and saves you a ton of time during the week. 

Mason jars make a perfect home for storing salads in. I know what you're thinking, isn't everything going to get all soggy with the dressing in there? No, since the dressing will be at the bottom of the jar, with the greens at the top, so nothing gets soggy!


 
Here are few tricks to keep in mind when creating you perfect mason jar salad:

1) Dressing first
Pour the dressing in first to coat the bottom of the jar. Thicker dressings can stick to the jar so thinner dressings, like a vinaigrette, work best.


2) Layering is key
The secret to perfection is all in how you layer everything. Keep in mind that the first ingredients you add are what create a barrier between the dressing and the lettuce. Therefore, be sure to add hearty ingredients such as carrots, peppers, or beans, that won’t soak up the liquid.


3) Adding grains
The nice thing about whole grains like quinoa, whole-grain pasta, and brown rice, is that they will keep well for several days as well as add flavor, texture, and fiber.


4) Adding fruit
Fresh fruits are delicious, but they will spoil quick, so be sure to eat them sooner than later. To help prevent this browning from occurring, soak sliced fruits like apples and pears for a few minutes in salted water before adding them to the jar.


5) Pack layers tightly
In order to help keep your salad stay as fresh as possible for a longer period of time, you will want as little air as possible between layers.


6) Greens go on top
To help prevent wilting, remove as much moisture as possible from your washed lettuce. You will be surmised by how much you can fit in the small space so be sure to pack in your arugula, spinach, or other greens at the top.


7) Keep your jar upright
Remember what I said about having the dressing at the bottom? Keep this in mind when you are storing or transporting the jar.


8) Enjoy it!
So everything is tightly packed into your jar, looks pretty fancy right? Now how in the world are you supposed to eat this? First, just shake up your jar, then pour everything into a bowl! If you're in a pinch, you can just eat it straight from the jar, the ingredients just won't be mixed as well.



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Buffalo Cauliflower Bites



Buffalo Cauliflower Bites
21 Day Fix Approved: 1 Green Container 
 

Prep time: 5 mins
Cook time: 25 mins
Total time: 30 mins
Servings: 2 cups

Ingredients
  • 2 cups fresh cauliflower florets
  • 2 tsp. garlic powder
  • a pinch of salt & pepper
  • 1 tbsp. melted butter
  • 3/4 cup Franks Red Hot sauce

Instructions
  1. Preheat oven to 450 degrees, place cauliflower on a baking sheet and spray it with olive oil.
  2. Sprinkle garlic powder, salt & pepper over the cauliflower florets.
  3. Bake for 20 minutes.
  4. Combine the melted butter and hot sauce into a small bowl, pour it over the cauliflower florets and bake for 5 minutes.
  5. Serve with ranch or blue cheese

TIP: If you are following the Cize or 21 Day Fix program, you can combine plain yogurt and blue cheese crumbles for an Approved dip.

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Shakeology: How to Perfect the Texture & Taste

 
Shakeology: How to Perfect the Texture & Taste

What do people have to say about other shakes on the market they've tried?
  • It was a waste of money.
  • I didn’t lose weight with it.
  • It left me hungry!
  • It didn’t taste good.
  • I couldn’t stand the texture.
All of these are completely understandable comments, especially considering that these products don’t even come close to comparing to Shakeology. However, without getting a chance to sample Shakeology, it’s impossible to understand the difference.

1) YOU ARE USED TO ARTIFICIAL FLAVORS:

For those of you who don't know, Shakeology is 100 percent natural. Shakeology, developed by a vegan expert with masters degrees in nutrition and agricultural anthropology., was created WITHOUT artificial colors, flavors, stimulants, sweeteners or chemically-modified micronutrients. Nearly every other shake on the market, whether it be for weight loss, protein or other uses, contains significant amounts of manmade chemicals, artificial flavors and sweeteners and cheap fillers, specifically soy. These producers of these other shakes dump these chemicals in to make their products live up to what most of us have been brainwashed to think things should taste like. The sad but honest truth it that we are so accustomed to artificial junk in our food that we don’t recognize natural flavors , so we reject them as tasting bad. Developing Shakeology took a lot of time and research to make it the cleanest, purest product possible.

2) TRY MIXING IT WITH ALMOND MILK or COCONUT MILK:
Because Shakeology is made from all natural ingredients, it’s not chemically formulated to be perfectly smooth. For this reason, some first time users think it’s gritty or extremely thick. However, you can work on your preparation methods to fix this. Adding milk, such as unsweetened vanilla almond milk, will make it much smoother than just water. Reducing the amount of Shakeology you use or pouring in some extra milk will help it seem thinner and less gritty. It may require a little experimentation, but you will get it right if you keep trying!

3) ADD SMOOTH INGREDIENTS:
You can also change the texture of your shake by adding natural ingredients such as, peanut or almond butter, bananas, strawberries, Greek yogurt and ice.

4) BLEND IT WELL:
If you don't have one already, invest in a quality blender so you can break it down enough to make it truly silken, regardless of how many other things you put with it. This will make it much smoother than simply using a shaker cup. The longer you blend it, the more it will help with the texture.

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Spinach Salad w/Walnuts & Strawberries

Tuesday, August 11, 2015


 
Spinach Salad w/Walnuts & Strawberries


21 Day Fix Approved: 1.5 Green Containers, 1 Red Container, 1 Purple Container & 1 Blue Container ❤ 


Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving


Ingredients:
  • 1 1/2 cups fresh baby spinach
  • 4 oz cooked chicken breast, boneless, skinless, sliced
  • 1 cup sliced strawberries
  • 8 raw walnut halves

Directions:

  1. Place spinach in a medium serving bowl.
  2. Add chicken, strawberries, and walnuts; toss gently to blend.
  3. Top with your favorite dressing and enjoy!
 

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Hypothyroidism: A Nutritional Approach with Shakeology

Saturday, August 8, 2015

 
        
Hypothyroidism: A Nutritional Approach with Shakeology
 
Fatigue, unexplained weight gain and thinning hair aren’t just signs of getting a little older — they can be serious symptoms of a medical condition called hypothyroidism. According to the University of Maryland Medical Center, women are 10 times more likely to develop the condition than men. They have many symptoms as a result of an underactive thyroid that doesn’t produce enough hormones.
 
This little butterfly-shaped gland in your neck can cause numerous problems when it doesn’t function properly. The thyroid’s job is to send its hormones to every tissue of the body, help use energy, stay warm and keep the brain, heart muscles and other organs working properly. Several things (including high levels of stress) can contribute to the development and worsening of hypothyroidism and once you’ve got it, it’s difficult to get under control.
 
There is no level of exercise and activity that will help outrun hypothyroidism alone. It doesn't matter how many rounds of Insanity you do, an improperly functioning thyroid will diminish the effects of your efforts, resulting in a losing battle to even try.
 
Doctors order extensive testing for diagnosis and upon diagnosing, prescribe medications that they tell you will need to take for the rest of your life. These medications come with side effects, which may require you to take even more medications.
 
 
One of the most important things to do when you have hypothyroidism is to understand that your thyroid functions as a result of several trace minerals you get naturally through your diet.
Many people who suffer from hypothyroidism also have deficiencies in iodine, iron, selenium and zinc.
 
 
The average human needs about 150 micrograms of iodine per day and about twice that for those pregnant or nursing.  Below is the iodine content of some common foods [in micrograms]:
  • Cod Fish (3 ounces) = 99
  • Shrimp (3 ounces) = 35
  • Turkey (3 ounces) = 34
  • Low-fat milk (1 cup) = 56
  • Egg (1 large) = 24
  • Prunes (5 whole) = 13
  • Banana (1 whole) = 3
Depending on what you eat, when looking at this list you can see how it might be difficult to obtain 150 micrograms per day of iodine. 


So what foods should you eat and what foods should you avoid if you have hypothyroidism? 
 
Fish:
Unmanaged hypothyroidism can result in higher levels of low-density lipoprotein (LDL - the "bad" cholesterol) which in return, can increase the risk for heart disease.
Wild salmon, trout, tuna, and sardines are all excellent sources of omega-3 fatty acids. Omega-3s are known to decrease inflammation, boost immunity, and lower the risk for heart disease.
Selenium, which helps decrease inflammation, is most concentrated in the thyroid. Fish is a great source of the nutrient selenium.
*Omega-3 fatty acids may increase the risk of bleeding, especially if you already take blood-thinning medication. Ask your doctor before taking omega-3 fatty acids if you take blood thinners such as warfarin (Coumadin), or if you have a bleeding disorder.
 
Nuts:

Nuts, particularly Brazil nuts, macadamia nuts, and hazelnuts, not only make a quick healthy snack, they also serve as a great source of selenium to help keep the thyroid functioning properly.
Cashews, almonds, and pumpkin seeds are an excellent source of magnesium, an essential for proper thyroid function.
*A small handful of nuts is enough to get your daily nutrients, so be sure to keep an eye on your portion size, as nuts are also very high in fat.

Whole grains:

One common symptom of hypothyroidism is constipation.
Whole-grain foods like cereal, bread, pasta, and rice are high in fiber, which can help with bowel regularity. However, fiber can interfere with synthetic thyroid hormones. The recommendation is to take your thyroid medication several hours before or after eating foods rich in dietary fiber.
*Gluten is a protein found in wheat, rye, and barley. Unless you have been diagnosed with Celiac Disease, which is linked to an increased risk for Hashimoto's disease, it probably won’t affect your thyroid.

Fresh fruits and vegetables:

If you are someone who suffers from hypothyroidism, your earliest symptom is likely to be weight gain.
Blueberries, cherries, sweet potatoes, and green peppers are also rich in antioxidants, which are known to lower the risk for heart disease.
If possible, include one of these low-calorie, high-density foods at each meal. But be aware, these cruciferous vegetables can block the thyroid's ability to absorb iodine, which is essential for normal thyroid function. So, if you have hypothyroidism you may want to limit your intake of these cruciferous vegetables, like broccoli and cabbage, to 5 ounces a day.

Leafy Greens:

Leafy greens like spinach and lettuce are great sources of magnesium, a mineral that plays a huge role in your body processes. Magnesium is essential in order for you thyroid to do its job. Muscle cramps, fatigue and changes in your heartbeat could be signs that your body is not getting enough.
*Kale is a goitrogen, which means it prevents your thyroid from getting enough iodine. However, as long as you're getting enough iodine in your diet, goitrogens shouldn’t be a problem for you. Cabbage, broccoli, cauliflower, and Brussels sprouts may have the same effect.

Seaweed:

Iodine is essential for thyroid function, an element seaweed is highly concentrated in.
Seaweed offers additional nutritional benefits of fiber, calcium, and vitamins A, B, C, E, and K.
It is possible to have too much iodine, which can worsen thyroid disease sob e sure to talk with your physician before increasing your iodine intake.

Dairy:

According to a study in 2011, there is an association between vitamin D deficiency and Hashimoto's disease,  which is the most common cause of hypothyroidism.
Fortified milk contains added vitamin D, along with significant amounts of calcium, protein, and iodine. Hashimoto's may contribute to gut issues like heartburn, therefore, foods such as yogurt with good bacteria may help regulate other bacteria.

Beans:

Beans are a great source of sustained energy, which can be helpful if hypothyroidism leaves you feeling drained.
Beans contain protein, antioxidants, complex carbohydrates, and tons of vitamins and minerals. They are also high in fiber, which can help with one of hypothyroidism's common side effects; constipation. 
 
*Avoid soy. Soy both acts as a goitrogen and inhibits thyroid hormone absorption. If you take thyroid hormone medication, talk to your doctor before eating soy products. There is some evidence soy may interfere with the absorption of thyroid hormone.
 
 
 
So, why would Shakeology help you with your condition?



Just one Shakeology shake a day provides you with 52 micrograms (40% DV) of iodine and 36 micrograms (70% DV) of selenium!  No need to eat a bunch of seaweed, kelp or Brazil nuts to get in your daily value of nutrition to support your thyroid.

Many Shakeology users have found that it helps them battle their condition, often times even beating it. This includes myself.
Since I started drinking Shakeology in early March of 2015, my TSH levels have been stable and I haven't had an episode since. I feel better, I have more energy, I've lost weight and I've kept it off. Best of all, I only have to get blood work done once a year now.
 
The National Institutes of Health states that the majority of thyroid impairments are associated with co-existing deficiencies in iodine and selenium. Iodine is a major factor when it comes to thyroid function enabling the gland to produce its hormones. Selenium helps the body recycle iodine, creating a good supply for the thyroid’s use. When both of these minerals are depleted, there’s not enough for your body to use to function properly.
Drinking Shakeology helps replenish your body’s supply of both iodine (in the form of kelp) and selenium. Additionally, it contains zinc and iron, which the National Institutes of Health indicate help maintain proper function of your thyroid, too. Maca root, another one of Shakeology’s ingredients, is also associated with improved thyroid health. When your thyroid starts working properly again, your body naturally starts to feel better.
 
 
Want to learn more about Shakeology or are ready to try? CLICK HERE!
 
~Results may vary. Please consult your physician before beginning any supplement or meal replacement product, particularly if you have any unique or special needs or conditions, such as food allergies, dietary restrictions, or if you are pregnant or breast feeding. The content on this site is for informational purposes only, and is not intended to provide any medical advice, diagnosis, or treatment.

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