Archive for July 2015

Food Safety Tips You Need to Know

Tuesday, July 28, 2015



Food Safety Tips You Need to Know

You make the effort to buy good-for-you eats: lots of fruits and veggies, lean meats, dairy, and whole grains. So why not make sure that you’re keeping your food as fresh—and safe—as possible?

Keep Produce Super Fresh
When you come home from the grocery store or farmer’s market, what do you do to make your tasty loot last? Not everything has to be stored in the fridge, but perishable produce does (like berries, grapes, asparagus, leafy greens, mushrooms, and summer squash), as well as pre-cut or peeled fruits and vegetables. Look at your fridge temp—it should be 40 degrees F or below. Not everything has to take up precious fridge real estate—apples, bananas, citrus, melons, and tomatoes can be safely stored at room temp. Stash potatoes and onions in your pantry.

The crisper bins in your fridge can become germ-ridden from dirt and bacteria that clings to fruits and vegetables. Clean crisper drawers monthly with soap and water, and wipe dry with a clean towel, suggests the public health and safety organization NSF International.

Safely Store Dairy
Milk, cheese, and yogurt provide an ideal environment for make-you-sick microbes to grow, so always keep these refrigerated. Cheese is best kept at 35 to 45 degrees F, and the American Cheese Society recommends storing these in one of the crisper bins for an ideal humidity/temperature range. As for yogurt, don’t toss just because the “sell by” date has come and gone. Containers stay good for 7 to 10 days after this date—so eat and enjoy. (Just if it looks curdled or has an “off” sour smell, by all means use your smarts and toss. Ick.)
Milk should be stashed on the fridge shelves (as opposed to the door; continual opening and closing—you know, when you want to take a peek to know what you have—speeds up spoilage). And get this, you can drink it up to one week past the sell-by date, as long as your fridge stayed cooler than 40 degrees F.

The old way to store butter was covered on the counter—and bonus, it always stays soft that way! But you’ll decrease bacterial contamination risk if you keep it in the fridge. Just take it out before you need it to make it spreadable.

Eggs Belong in the Fridge
Yes, you’re totally right that many Europeans don’t refrigerate their eggs—they sit pretty on the counter. But that’s because of the differences in practices to safeguard eggs from salmonella between Europe and the US. In the US, they treat eggs to destroy salmonella via pasteurization; in Europe, this happens by vaccinating poultry, among other hygiene measures. For that reason, in the US you’ve got to store in the fridge as soon as possible, Keep them on the shelves (not in the door) and scramble, poach, fry, or cook with them within three to five weeks.

Prep Everything Well
Rinse all fruits and vegetables (yep, organic, too!) thoroughly under running tap water—scrub with a brush if you need to get in all the nooks and crannies. No need for fancy fruit and veggie cleaners, either. That goes for produce you’re going to eat whole (like apples and berries) and those you’re going to take the skin or rind off (like cantaloupe and kiwi). That’s because when you cut through the skin, you can easily transfer bacteria from the skin into the flesh via your knife.

You might have one main cutting board you love. If that’s the case, it’s time to find at least one more. Reserve one cutting board for ready-to-eat bites, like produce and bread, says the USDA, and another for raw meat and seafood. For easy-breezy clean up, throw plastic, acrylic, and wood boards in the dishwasher.

Cook Meat Right
Your first move is to pay attention to the date on your meat—even meat you buy at the butcher’s counter in grocery stores will list a sell-by date on it. Ground meat and poultry can only hang out for 1 to 2 days, while steaks/chops/roasts last 3 to 5 days. And you’ve got a meat bin for a reason (it keeps things all cool), so use it. Oh, and never, ever wash poultry. It just leaves your sink teeming with possible salmonella and other nasty microbes.
The next step is to thoroughly cook it. Luckily, that doesn’t mean you have to heat it to submission (until taste is nada). Because safely cooked meat can range in color (for example, chicken that’s cooked right can still look pink, or brown hamburger meat can still be undercooked), you want to use a thermometer to take the protein’s internal temp.

You can find a handy chart of the proper temp to cook meat (and more) to at Foodsafety.gov, but for a sneak peak:
ground meat (160 degrees F),
steak/roast (145 degrees F),
chicken and turkey (165 degrees F),
and pork (145 degrees F).

Get a fresh new plate to put the gloriously done burgers or just-right juicy chicken on rather than re-using the same plate. (Hey, it happens!)
The final word on washing. Research shows that most of us make the critical misstep of washing our hands all wrong. (You know, the quick rinse, the speedy suds up, the don’t-wash-at-all move.) The CDC recommends washing with soap and water for 20 seconds, and you want to do this throughout cooking. (Before you start, after you cut chicken, when you’re done.) That super-important step will help prevent cross-contamination. Now, it’s time to get eating!

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9 Healthy Snack Ideas for Kids



When I was growing up, a common refrain was “no snacking between meals” or “you’ll spoil your dinner.” Today, nutritionists are saying just the opposite is true. For kids and adults, it’s recommended that we all eat five or six smaller meals spaced out over the day instead of the three traditional pig-outs. This is especially true for children, who, if they haven’t already succumbed to obesity, have much smaller stomachs than adults. What this means is that kids don’t— and shouldn’t—eat as much as grown-ups at breakfast, lunch, and dinner. And their fast-burning little metabolisms will make quick use of what does fit in their stomachs at lunch, which means they’re going to have to refuel before supper time rolls around. So snacking is a good thing, but, of course, not all snacks are good.

The two most important things to consider regarding snacks for kids (and for us adults, for that matter) are variety and portion size. A good rule of thumb is to try incorporating two different food groups into any snack and to keep the portion size between 100 and 200 calories. The required amount of calories will vary depending on your child’s age and activity level, but a snack should ideally be a small energy booster to help him or her make it until the next meal—a snack should not be a meal in itself.

1. Vegetables
It’s true. Vegetables are usually the smallest component of kid cuisine but, it is worth the effort. Veggies give you more nutritional bang for your buck than any other food group. If you get creative, you can usually find a way to get your kids to eat them without too much emotional scarring. If you take them to the farmers’ market and let them pick out the vegetables, learn about how they’re grown, etc., you’re more likely to get more buy-in back home when it’s time to eat the vegetables. You can also give them choices, like celery sticks or baby carrots. Don't use dessert as a negotiating tool, as in the old standby, “No dessert until you eat all your vegetables.” Talk up the veggies, and let kids know about all the health benefits they’ll get from eating them. If you have a little extra time, try carving or arranging the vegetables on a plate to make faces or something more decorative and fun. You can also try serving veggies with a low-fat yogurt or cottage-cheese dip.

2. Fruits
Fruits are a marginally easier sell than vegetables. They’re sweeter and appeal more to kids’ palates. Although, one thing to watch out for is fruit juice. A lot of people make the mistake of thinking a serving of fruit and a serving of juice are interchangeable. In fact, the American Academy of Pediatrics recommends limiting juice for kids to a couple of drinks a day, as juice is a contributing factor to dental cavities and gastrointestinal problems. Whole fruit, on the other hand, provides tons of fiber and other nutrients, and kids can partake of it quite freely, without any adverse effects. As with vegetables, if you have the patience and the knife skills, fruit can be carved into fun shapes or you can make fruit kabobs. You can also come up with low-fat healthy dips like yogurt that kids can dunk their fruit into. Try freezing some grapes or bananas as an alternative to a mid-afternoon Fudgesicle. With both fruits and vegetables, you might consider setting up a big “snack bowl” in the kitchen. Let the kids help choose which fruits and veggies go in the snack bowl, and then give them permission to grab what they want from the bowl whenever they’re hungry. This will help them feel like they’re in control of what they’re eating, but without giving them carte blanche to hit the sugar or the chips.

3. Cereals
Kids love cereal and the good news is that a lot of popular commercial cereals have made the switch to whole-grain flour. If the whole grains are largely serving as a matrix to deliver a ton of sugar to your child, they’re not worth eating. On the other hand, there are a lot of cereals, like Cheerios and the Kashi line, that have a lot of whole grains and not so much sugar. So check the label and try to choose cereals that have a high-fiber, low-sugar content. Cereals create another opportunity to reinforce good lifelong eating habits. Try to discourage your kids from eating directly from the box. In fact, here’s a way you can replicate the convenience of prepackaged foods right in your own home! Just get some resealable sandwich bags or a bunch of small sealable containers. When you buy a big box of cereal, pour snack-sized portions into the bags or containers. You can even stuff the bags back in the box for storage. This is great for last-minute lunch packing, or your kids can grab a cereal snack for themselves. This will help fight against the temptation for unlimited munching from the open cereal box. Plus, who knows where those little hands have been? When they’re elbow-deep in the communal cereal, it’s pretty gross when you think about it.

4. Peanut butter
One of the best protein sources is a kid favorite—peanut butter. With 8 grams of protein in a 2-tablespoon serving, peanut butter’s a winner. Again, portion size is key since peanut butter is fairly high in calories (188 per 2 tablespoons) and fat (16 grams per 2 tablespoons)—2 tablespoons will usually suffice for a snack. Try making that old party favorite—ants on a log. Fill a stick of celery (the log) with peanut butter; then embed raisins (the ants) in the peanut butter. When choosing your peanut butter, try to find brands that only contain one ingredient—peanuts. Some stores even let you grind your own peanuts. Many brands contain so much sugar, you might as well be giving your kid frosting.

5. Protein
Sliced turkey and chicken are great lunch meats to have on hand. Stay away from processed meats, like bologna and salami, though. You never know what you’re getting, and often you’re getting a lot of fat and sodium. If you can’t sell a sandwich on whole-grain bread, try making a turkey roll-up—stack a slice or two of turkey, cheese, lettuce, tomato, and a low-calorie condiment like mustard and roll everything in a whole-grain lavish, stuff it into a pita, or skip the bread and roll it up on its own. Tuna and salmon are also really healthy and can be doctored in a salad with some yogurt instead of mayo. Check with your doctor about how much tuna and other types of seafood your child should consume. There is a greater risk of mercury poisoning for younger children, so some limits may need to be observed.

6. Trail mix
This is another great way to involve your children in their own diets. Gather a selection of healthy snacks, like unsalted peanuts, walnuts, almonds, pecans, sunflower seeds, unsalted popcorn, raisins, dried berries, dried apricots, oats, healthy cereal, and anything else crunchy or chewy and healthy that you can think of that your kids will like. Despite their availability in commercial trail mixes, chocolate chips and marshmallows should probably be kept off the list. Put out the ingredients and let your kids choose which of their favorites they’re mixing up. For younger kids, you can even present it as if they’re making a magic potion or something. By letting them be involved in the creative stage, you’ll hopefully get better results in the eating stage. After all, they made it—who are they going to complain to? Some store-bought trail mixes and granola bars are also pretty decent. Just check the labels carefully. Some less-scrupulous companies pack their “health” foods with sugar and saturated fats, like coconut and palm oils.

7. Pizza
While most delivery and frozen pizza is packed with fat and calories, pizza can actually be pretty healthy. It’s basically a bit of bread, some tomato sauce, some cheese, and healthy toppings. And yet again, it can be a meal and an activity for your child. If you don’t have the time to make the full-on dough from scratch, you can make pizza with a lavash or a low-fat tortilla, or you can make mini pizzas with whole wheat English muffins. Add a dollop of sauce, and let your child choose toppings from a variety of healthy ingredients: mushrooms, peppers, onions, eggplant, and veggie or turkey pepperoni—the sky or the structural integrity of your crust’s the limit. Sprinkle some low-fat mozzarella on top, and stick it in the oven or toaster oven until melted.

8. Smoothies
A lot of kids will refuse to eat any fruits or vegetables unless a massive amount of processing has been undertaken. Here’s where the blender or food processor can be your best friend. By keeping a few bags of frozen fruit on hand, you and your little kitchen helper can make your own smoothies. Just pick a combination of your favorite fruits. Add a little plain, nonfat yogurt, some ice, some banana slices, or some peanut butter, and blend until smooth. It’s a sweet, cool treat that gives your kids all the fiber and nutrients from fruit that a lot of fruit juices miss.

9. Healthily-packed cooler
The holidays are approaching, which means it could be time for a road trip to spend the holidays with family. Hopefully, and especially for those of you with longer road trips, you’ll have room in the car for a cooler packed with healthy snacks like the ones mentioned above, but occasionally, the siren song of the roadside mini-mart or vending machine is too much to resist. Also, the Center for Science in the Public Interest recently released a list of commercially available snack foods that are relatively decent. The list includes applesauce cups; Chex mix, traditional flavor; fruit cups; low-fat/low-sugar granola bars; and raisins. But save some money and save some calories. Pack a cooler.

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Fresh Fruit Popsicles

 
 
 
 
 
 
 
Fresh Fruit Popsicles
 
✅21 Day Fix Approved: 1 Purple Container ❤

These beautiful popsicles taste as good as they look, plus they’re a frozen treat that you can bite into!

Total Time: 4 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings, 1 pop each

Ingredients:
  • 2 Tbsp. raw honey
  • 1/2 cup water
  • 1/4 medium mango, sliced
  • 2 large strawberries, sliced
  • 1 medium kiwifruit, peeled, sliced
  • 1/4 cup fresh raspberries
  • 1/4 cup fresh blueberries
  • 1/4 cup fresh lime juice

Directions:

  1.  Heat honey and water in small sauce pan over medium-high heat; cook, stirring frequently, for 5 minutes or until well blended. Cool to room temperature.
  2. Evenly place fruit in four ice pop molds. Set aside.
  3. Combine honey mixture with lime juice; mix well.
  4. Pour lime juice mixture evenly into ice pop molds; freeze for at least four hours, or until set.

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Sunday, July 26, 2015



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No Bake Shakeology Balls

Saturday, July 18, 2015



No Bake Shakeology Balls




Whoever said you could only drink your Shakeology?
They are WRONG!
While you cannot bake or cook with Shakeology above 120 degrees due to loss of nutrients, you can make no bakes!

They're as easy as mixing a few ingredients together, rolling it into bite-sized balls, and sticking them into the refrigerator.
By the time you finish your workout, you’ll have an amazing and nutritious snack waiting for you!


 
Ingredients:
  • 1/2 cup raw walnuts
  • 1/2 cup Chocolate Shakeology or Chocolate Vegan Shakeology
  • 1/2 cup raw oats
  • 1/2 cup almond butter
  • 3 Tbsp. honey


Directions:
  1. Add in oats, Shakeology, walnuts, almond butter, and honey into a mixing bowl.
  2. Mix the ingredients together well with a spatula.
  3. Roll into small ping pong ball sized balls and enjoy!

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Dijon Chicken



Dijon Chicken



Fantastic, healthy dinner you can make in 15 minutes or less!

Total Time: 15 min
Prep Time: 5 min
Yield: 2 servings


Ingredients:
  • 2 raw chicken breasts, boneless, skinless
  • 1 clove garlic, crushed
  • 2 tsp. Dijon mustard
  • 6 fresh parsley sprigs, finely chopped 
  • 1 dash sea salt
  • 1/2 tsp. ground black pepper
  • 1 Tbsp. olive oil

Directions:
  1. Preheat grill or broiler.
  2. Combine garlic, mustard, parsley, salt, pepper, and oil in a small bowl; mix well.
  3. Brush chicken breasts evenly with garlic mixture.
  4. Grill or broil chicken for 5 minutes on each side or until chicken is no longer pink in the middle.

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Cize 101: Everything you need to know!

Friday, July 17, 2015

CIZE 101: Everything you need to know



What is CIZE™?
CIZE is a dance program for everyone and makes exercize something to look forward to! Professional choreographer and trainer Shaun T breaks down dance courses step-by-step, move-by-move, so that anyone can dance their way to fit in just 4 weeks.



Why is CIZE effective?
CIZE may be the end of exercize—but it’s not the end of hard work! CIZE keeps you moving the whole time by constantly introducing new moves that give you cardio training, strengthen your core, and tone every muscle—all at once! You’ll be so in the zone mastering the moves, you’ll forget you’re working out—and getting in the best shape of your life! The more you get into it, the more you get out of it! Plus, as the courses progress, they get more challenging. And that means more moving, more sweating, and more calories burned!
Cize Phot 2

Can I stream my CIZE workouts?
When you purchase CIZE and become a Premium Team Beachbody Club member, you’ll get unlimited access to Beachbody On Demand, where you can stream CIZE and hundreds of proven Beachbody workouts via any desktop, laptop, tablet, or mobile device—wherever you have an Internet connection. Just look for “Purchased Programs” in Beachbody On Demand to stream your CIZE workouts.
 
What makes CIZE unique?
In CIZE, anyone can hit the floor and dance on Day 1 and get fit in just 4 weeks. Each CIZE course breaks down a professionally choreographed dance routine step by step then puts the sequences together so you can perform the whole dance to a song from the CIZE music playlist. The routines get more challenging mentally and physically as the courses progress. But mastering the routines is so much fun, you forget you’re actually working out!

Shaun T is your Personal Choreographer
Shaun T has danced for the biggest names in the music industry and knows a thing or two about busting a move. Now, he’s going back to his dancing roots—and sharing that passion with YOU. He’ll be there every step of the way, guiding you through simple sequences that lead up to one seriously impressive dance routine that will get you moving—and into incredible shape!

 
Do you…
Want to get in shape and want to have fun doing it?
If you’re tired of squats, lunges, push-ups, and boring cardio, then this program is for you. We teach you the hottest choreographed dance routines to make losing weight and getting fi t an incredible, exhilarating experience!
 
Want to learn how to dance?
Can you tap your foot to the beat while you listen to music? Do you ever sing along to your favorite song? Then you can absolutely learn how to dance—and get in shape—by following Shaun T as he breaks down each routine into simple, doable steps.

Have a dance experience already?
Shaun T went back to his roots as a backup dancer to create these dance courses. The choreography will challenge you—and teach you new moves along the way!

Want to workout with your family?
Ever watch shows with your family and see dancers in music videos or television shows and say, “I wish I could do that?” Well now you can—together! Just stick with Shaun—he’ll teach you and your family the moves you see on TV. Plus, you’ll get down to the hottest music originally recorded by artists like Ariana Grande, Timbaland, Bruno Mars, and more!


What is inside the CIZE BASE kit? 
Base Kit: Retail price: $59.85
1- Dance Courses
  • 6 dance courses on 3 DVDs – You’ll get 6 calorie-scorching dance courses, each with new moves and new music. As the program progresses, the routines get more challenging. By the end of the program, you’ll be totally confident in your dance skills and sexy body
2- Tools
  • Get Started Guide – This step-by-step guide tells you everything you need to know to get started on the right foot. You’ll even learn how to accurately track your body transformation and what to do to get your best results!
  • Eat Up! Guide – Whether you choose to follow the delicious, simple to prepare recipes or prefer to eat your favorite foods in the right portions, you can finally eat the foods you want and still lose weight! It’s not about dieting, starvation, or deprivation. It’s about healthy eating portion control, and long-term success.
  • Beginner Calendar – Use this calendar when you want to go at your own pace. After each workout, you can even rate your dance skills, “backup dancer,” “front and center,” or “ready for my music video” to track your progress!
3- Bonus Gifts
  • 8 Count Abs – Strong abs and core are at the heart of every great dancer—and sexy body! You’ll find this ab targeting sequence at the end of each disc. Work your abs on the floor, then end the 8 minutes Cizing It Up with an ab sequence choreographed to the song HEADSPRUNG, originally recorded by LL Cool J.
  • Weekend Survival Guide – Don’t let the weekend ruin all your hard work from the week. We give you the tools to stay on track, even when you’re eating out! Learn the DO’s and DON’Ts of a night out on the town, so you can go out and have fun without sabotaging your results!
  • Advanced Calendar – Follow this calendar if you’re in need of a bit more structure so you know which workouts to do on which days to keep progressing.
  • 24/7 Online Support – Enjoy world-class support, invaluable fitness and nutrition tips, and even live chats with Shaun T!

What is inside the CIZE DELUXE Kit? 
Retail price: $119.70
Cize Photo 3
You get everything in the CIZE Base Kit, PLUS:
  • Two fast-paced, calorie-crushing dance routines
  • Weighted wristbands to tone up faster
  • LOSE IT! Guide with weight-loss tips
  • Deluxe weight-loss calendar
  • Portion-control containers to get your eating on track for your hottest and healthiest body ever.

When is CIZE coming out?

July 20th, 2015! Head on over to http://rachelfaul.blogspot.com/p/blog-page.html to join my exclusive test group today!

  

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Cardio vs Weight Training!

Sunday, July 12, 2015




Okay, so what about cardio vs weight training?

 

Cardio

In general, our bodies need to burn more calories (energy output) than we eat (energy input) in order to lose weight.

There are many different types of cardio such as walking or running. Depending on what your fitness goals are, there are certain types of cardio that are better suited than others.

For example, if you want to focus on fat and weight loss, then a Low Intensity Steady State is perfect because walking burns the most fat per calorie compared to running. Because fat requires oxygen in order to be metabolized for energy, the lower the intensity, the more oxygen is available to be used by the body to break down fat. When you are running, less oxygen is accessible which means that your body will use other energy sources for energy, such as carbohydrates.

 

Weight Training

Weight lifting makes women bulky right? Wrong!

Doing steady cardio will burn more calories per minute, BUT resistance training will continue to burn calories even AFTER you have completed your workout! This is known as EPOC (Excess Post-Exercise Oxygen Consumption) which means that if you want to lie around and watch movies all day after weight training, you will STILL be burning calories.

Cardio helps you lose a variety of different body masses, resistance training helps you lose mainly fat.

Losing muscle mass will make you weigh less but it won’t give you the results you’re looking for. Looking “toned” comes from well-shaped muscles, and resistance training protects, shapes and maintains those muscles.

 
BOTTOM LINE:

Cardio and resistance training both have their own advantages, but I think doing a little of both is best for weight loss.

Initially, if you have a lot of weight to lose, cardio is a great stepping stone for increasing your fitness level to burn calories quickly. But, in order to have that toned, sculpted body, you need to add in some resistance training.

 

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What Type of Fitness Training Is for You?

Saturday, July 11, 2015


        
Fitness has evolved, there's more than just the gym or exercise classes now. The more you look around, the more options you find.
 
  • Yoga
  • Weight Training
  • Interval Training
  • Pilates
  • Cardio
  • HIIT Cardio
  • Weighted Cardio
  • Running
  • Walking
  • Biking
  • Mixed Martial Arts
  • Dance
  • Kettlebell Training
  • Spinning
  • Swimming
  • Cross Fit
The list goes on.

It's like going to the grocery store to buy toothpaste. You walk into the store knowing you need it but when you look around there's a whole entire isle full of options. How do you know which one you should pick? Is there really that big of a difference?
The answer is yes, it does.
 
How do you know which method is best for you? The key to finding what type of fitness training is for you is by first figuring out what you want your outcome to be.
 
What outcome do YOU want?

Improving Body Composition
In order to improve body composition, you have to do resistance training. This raises your BMR (basal metabolic rate), which is the amount of fat calories your body burns while at rest. Your BMR is higher during rest after weight training than after cardio alone, so you can see why resistance training is so crucial. How do you accomplish this?
  • Weights
  • Kettlebells
  • Bands
  • Bodyweight

Improving Functionality and Movement
Do you feel like you aren't moving as well as you used to? Are you stuck sitting 8 hours a day? How do you improve this?
  • Yoga
  • Pilates
  • Stretching
Improving Cardiovascular Health
To improve cardiovascular health do one of these at least 3 times a week:
  • Running
  • Swimming
  • Biking
  • Hiking
  • Spinning
  • Cardio 
 
 

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101 Shakeology Recipes

Thursday, July 9, 2015




101 SHAKEOLOGY RECIPES!

Shakeology is now a staple in my diet – to prevent myself with getting bored of the same old flavor, I like to constantly try new Shakeology recipes and flavors. The following are 101 of the best of the best Shakeology Recipes divided into the four flavors: Chocolate/Chocolate Vegan, Strawberry/Tropical Strawberry Vegan, Greenberry, and Vanilla. While you may not love every single one, there are bound to be some that taste great! :)


Shakeology Recipe Tips
 
If you’re looking for more of a smoothie texture, then feel free to add 1/2 to 1 cup of ice to any of the following recipes or even nonfat plain frozen yogurt. I also always try to have at least two different flavors of Shakeology in my kitchen and that way, I don’t get sick of one flavor for the entire month. Always try to use the most natural ingredients you can find, including pure maple syrup or various types of milk without any added sugars. You can also swap out any of the ingredients for something you would enjoy more, it’s amazing what you can come up with!

 
Chocolate/Vegan Chocolate Shakeology Recipes
Everybody loves the new reformulated Chocolate Shakeology, which is also available in Vegan, but what are some of the best ways to enjoy it? Here are some of my favorite Chocolate/Vegan Chocolate Shakeology recipes –  just add one serving of Chocolate/Vegan Chocolate Shakeology to the following:
  1. Plain: 1 cup water, 1/2 cup of ice optional
  2. Peanut Butter Cup: 1 cup water, 1 tablespoon of natural peanut butter, 1/2 cup ice
  3. Mint Chocolate Chip: 1 cup water, 1 teaspoon of pure mint extract
  4. Mocha Chiller: 1 cup of cold brewed coffee
  5. Frozen Chocolate Covered Strawberries: 1 cup of water, 1 cup frozen strawberries
  6. Almond Mocha Chiller: 1 cup cold brewed coffee, 1 teaspoon of almond extract
  7. Chocolate Hazelnut Coffee: 1 cup cold brewed coffee, 1 teaspoon of hazelnut extract
  8. Breakfast at Hazel’s: 1 cup water, 1 teaspoon of hazelnut extract
  9. Almond Joy: 1 cup unsweetened coconut milk
  10. Chocolate Raspberry: 1 cup water, 1 cup raspberries (fresh or frozen)
  11. Frozen Chocolate Banana: 1 cup water, 1 frozen banana
  12. Chocolate Berry Blast: 1 cup water, 1 cup frozen wild berry mix
  13. Nuts for Chocolate: 1 cup unsweetened almond milk, 1 tablespoon almond butter, 1/2 teaspoon of almond extract
  14. Black and White: 1 cup water, 1 teaspoon of vanilla extract
  15. Vanilla Almond Fudge: 1 cup of skim milk, 1 tablespoon of natural almond butter, 1 teaspoon of vanilla extract, four dashes of cinnamon
  16. Maple Buttercup: 1 cup of skim milk, 1 tablespoon of almond butter, 1 teaspoon of pure maple syrup
  17. Nutty Chocolate Banana: 1 cup water, 1 medium fresh or frozen banana, 1 tablespoon natural peanut butter
  18. Chocolate Honey Bee: 1 cup skim milk, 1 tablespoon raw honey
  19. Peppermint Patty: 1 cup water, 1 teaspoon peppermint extract
  20. Chocolate Frappaccino: 1/2 cup cappuccino flavored soy milk, 1 cup cold coffee, 1 cup ice
  21. PB & J: 1 cup water, 1 cup fresh or frozen strawberries, 1 tablespoon of natural peanut butter
  22. Choco-Orange Delight: 1/2 cup orange juice, 1 cup water
  23. Blue Moon: 1 cup water, 1 cup fresh or frozen blueberries
  24. Chocolate Bananas Foster: 1 cup skim milk, 1 medium fresh or frozen banana, 1/2 teaspoon cinnamon, 1/2 teaspoon rum  extract
  25. Chai Cocoa: 1 cup unsweetened chai tea (cooled), 2 teaspoons raw honey


Strawberry/Tropical Strawberry Vegan Shakeology 
This comes in a Vegan or Regular option. You can easily mix it with a variety of fruits for a tasty summer treat, but you can also mix it with some not-so-conventional ingredients to give you a more exotic taste. The following are my favorite Strawberry/Tropical Strawberry Vegan Shakeology recipes – just add one serving of Strawberry/Tropical Strawberry Vegan Shakeology to the following:
  1. Plain: 1 cup water, 1 cup ice optional
  2. Berry Delicious: 1 cup water, 1 cup frozen berry mix
  3. Strawberry Mojito: 1 cup water, 1 tablespoon fresh lime juice, 2 tablespoons chopped mint leaves
  4. Orange Sunrise: 1/2 cup water,  1/2 cup 100% orange juice
  5. Sweet Mango: 1 cup water, 1/2 cup sliced mango, 1 teaspoon raw honey
  6. Kiwi Strawberry: 1 cup water, 1 kiwi fruit peeled, 1 cup ice
  7. Blue Strawberry: 1 cup water, 1 cup frozen blueberries
  8. Vanilla Strawberry: 1 cup skim milk, 1/2 teaspoon vanilla extract
  9. Watermelon Splash: 1 cup skim milk, 1 cup cubed watermelon (fresh or frozen)
  10. Fresca: 1 cup water, 1 cup cubed watermelon, 1 cup pineapple
  11. Mixed Berries: 1 cup skim milk, 1/4 cup blueberries, 1/4 cup raspberries, 1/4 cup blackberries
  12. Sweet Parfait: 1 cup water, 1/2 cup non-fat strawberry yogurt, 1/2 cup walnuts
  13. Strawberry Banana: 1 cup water, 1 frozen or fresh banana
  14. Sweet Almond Sunrise: 1 cup unsweetened almond milk, 1 tablespoon nonfat plain yogurt, 1 teaspoon raw honey
  15. Strawberry Smoothie: 1 cup non-fat plain frozen yogurt, 3/4 cup skim milk
  16. Cactulicious: 1 cup water, 1/2 cup pineapple, 1/2 cup prickly pear, 1 teaspoon lime juice
  17. Coconut Paradise: 1 cup skim milk, 1 teaspoon coconut extract
  18. Almond Bliss: 1 cup unsweetened almond milk, 1 tablespoon natural almond butter
  19. Fruity Colada: 1 cup coconut water, 1/2 teaspoon coconut extract, 1/2 cup pineapple, cubed
  20. Pomegranate Splash: 1/2 cup natural pomegranate juice, 1/2 cup water, ice is optional
  21. Citrus Berry: 1/2 cup water, 1/2 cup 100% orange juice, 1/4 cup raspberries, fresh or frozen
  22. Kiwi Melon Berry: 1 cup water, 1 kiwi fruit, peeled, 1/2 cup watermelon chunks
  23. Cranberry Orange: 1/2 cup unsweetened cranberry juice, 1/2 cup< water, 1/4 cup 100% orange juice
  24. Cranberry Strawberry Chiller: 1 cup unsweetened cranberry juice, 1/2 cup ice
  25. Strawberry Coconut Cooler: 1 cup unsweetened coconut milk, 1 cup ice


Greenberry Shakeology
Greenberry was one of the original flavors of Shakeology and one of the best, in my opinion. I think it’s because I enjoy the more earthy flavor, and because you can mix it with some fruit for an even tastier, and healthier meal. Here are a few of my favorite Greenberry Shakeology recipes – just add one serving of Greenberry Shakeology to the following:
  1. Greenberry: 1 cup water, ice is optional
  2. Apple Berry: 1/2 cup water, 1/2 natural apple juice, 1/2 raspberries (fresh or frozen), dash of cinnamon
  3. Kiwi Pineapple Delight: 1/2 cup water, 1/2 cup pineapple juice, 2 peeled kiwis
  4. Blueberry Breeze: 1/2 cup water, 1/2 cup 100% orange juice, 1/2 cup blueberries (fresh or frozen)
  5. Strawberry Lime: 1 cup water, 1 teaspoon lime juice, 1 cup fresh or frozen strawberries
  6. Raspberry Lemon: 1 cup water, 2 tablespoons fresh lemon juice, 1/2 cup raspberries (fresh or frozen)
  7. Peach Sunrise: 1/2 cup water, 1/2 cup pineapple juice, 1/2 cup sliced peaches
  8. Orange Sunrise: 1/2 cup water, 1/2 cup 100% orange juice
  9. Strawberry Chiller: 1 cup water, 1 cup fresh or frozen strawberries
  10. Key Lime Dream: 1 cup skim milk, juice of 1 lime, 1 tablespoon raw honey
  11. Papaya Splash: 1/2 cup water, 1/2 100% orange juice, 1/2 cup papaya
  12. Cranberry Chillerr: 1/2 cup water, 1/2 unsweetened cranberry juice, ice optional
  13. Raspberry Razzler: 1/2 cup water, 1/2 cup 100% orange juice, 1/2 raspberries (fresh or frozen), juice of 1/2 lime
  14. Happy Berry: 1/2 cup water, 1/2 unsweetened cranberry juice, 1/2 cup raspberries (fresh or frozen), 1/2 cup blueberries (fresh or frozen)
  15. Blackberry Storm: 1 cup water, 1 cup blackberries, ice optional
  16. Lemonana:  3/4 cup organic lemonade, 1/2 cup rice milk, 1/2 banana (fresh or frozen)
  17. Strawberry Lemonade: 1 cup water, 1 cup strawberries (fresh or frozen), juice of 1 lemon
  18. Strawberry Kiwi Delight: 1/2 cup water, 1/2 cup skim milk, 2 peeled kiwi fruits, 1 cup strawberries (fresh or frozen)
  19. Red Berry: 1 cup skim milk, 1 cup frozen strawberries
  20. Cherry Berry: 1/2 cup water, 1/2 unsweetened cranberry juice, 1/2 cup pitted black cherries
  21. Mango Tango: 1/2 cup water, 1/2 cup pineapple juice, 1/2 cup mango
  22. Red Mango Hurricane: 1/2 cup water, 1/2 cup unsweetened cranberry juice, 1/2 cup raspberries, 1/2 cup mango
  23. Teaberry Zinger: 1 cup unsweetened iced green tea, 1 cup raspberries (fresh or frozen)
  24. Berry Cool: 1/2 cup water, 1/2 unsweetened cranberry juice, 1 cup frozen wild berry mix
  25. Almond Honey-licious: 1 cup almond milk, 1 teaspoon raw honey

 
Vanilla Shakeology
The youngest of the Shakeology flavors, this one is perfect for those looking for a more subtle flavor. Vanilla is great for mixing with almost anything, because it doesn’t have a very strong flavor as chocolate or strawberry. It’s also very easy to enjoy plain with some ice for added coolness. The following are my favorite recipes to enjoy the new Vanilla Shakeology – all you need to add to each is one serving of it:
  1. Vanilla Shakeology: 1 cup water, ice optional
  2. Strawberry Vanilla: 1 cup water, 1 cup fresh or frozen strawberries
  3. Orange Creamsicle: 1/2 cup water, 1/2 cup 100% orange juice, ice optional
  4. Vanilla Berry Chiller: 1 cup rice milk, 1 cup frozen wild berry mix
  5. Berry Vanilla Cooler: 1 cup water, 1 cup frozen wild berry mix
  6. Iced Mocha: 1/2 cup cooled brewed coffee, 1/2 cup unsweetened almond milk or skim milk, 1 teaspoon unsweetened cocoa
  7. Chocolate Vanilla: 1 cup skim milk, 1 tablespoon unsweetened cocoa
  8. Vanilla Almond: 1 cup unsweetened almond milk, 1 tablespoon natural almond butter, ice optional
  9. Vanilla Latte: 1 cup cooled brewed coffee, 1/2 cup hazelnut milk beverage (or unsweetened almond milk), 1 teaspoon of pure maple syrup
  10. Peaches and Cream: 2/3 cup water, 1 tablespoon fresh lemon juice, 1 cup frozen sliced peaches
  11. Vanilla Nog: 1 cup skim milk, 1 teaspoon rum extract, 1/4 teaspoon ground nutmeg
  12. Watermelon Breeze: 1 cup unsweetened rice milk, 1 cup cubed watermelon (fresh or frozen), 2 fresh basil leaves
  13. Spiced Orange Blossom: 1 cup water, 1/4 cup cooled orange spice herbal tea, 1/2 teaspoon ground cinnamon
  14. Minty Honeydew: 1 cup water, 1 cup cubed honeydew, 4 fresh mint leaves
  15. Just Grape: 1 cup unsweetened rice milk, 1 cup red grapes (fresh or frozen)
  16. Greek Islander: 1/2 cup natural pomegranate juice, 1 cup vanilla Greek yogurt, 1/2 cup fresh or frozen blackberries, 2 fresh basil leaves
  17. Piña Colada: 1/2 cup unsweetened coconut milk, 1/2 cup 100% pineapple juice
  18. Neapolitan: 1 cup water, 1/2 cup fresh or frozen strawberries, 1 teaspoon unsweetened cocoa
  19. Morning Refresher: 1 cup water, 1/3 cup cubed mango, 1/3 cup pineapple chunks, 1/2 banana (fresh or frozen)
  20. Vanilla Chai: 1 cup cool brewed Chai tea, 1 teaspoon raw honey, 1 dash ground allspice
  21. Cantaloupe Cream: 1 cup water, 1 cup cubed cantaloupe
  22. Tiramisu: 1 cup cooled brewed coffee, 1 tablespoon mascarpone or ricotta cheese, 1 teaspoon unsweetened cocoa, 1/2 teaspoon rum extract, 1/2 teaspoon cinnamon
  23. Pumpkin Pie: 3/4 cup unsweetened vanilla almond milk, 1/2 cup canned pumpkin puree, 1 tablespoon coarsely chopped raw pecans, 1 teaspoon pure maple syrup, 1 teaspoon pumpkin pie spice
  24. Orange Cream: 1/2 cup skim milk, 1/2 cup 100% orange juice
  25. Maple Pecan: 1 cup unsweetened almond milk, 1 tablespoon coarsely chopped raw pecans, 1 tablespoon coarsely chopped raw cashews, 1 teaspoon maple syrup
  26. Blueberry Vanilla Chiller: 1 cup water, 1 cup frozen wild blueberries


Bonus! NEW: Café Latte Shakeology recipes!

  1. Oatmeal Latte Shakeology: 1 cup unsweetened almond milk, 2 Tbsp. dry old-fashioned rolled oats, 1 tsp. raw honey, 1 cup ice
  2. Honey Nutty Latte Shakeology: 1 cup unsweetened almond milk, 2 tsp. all-natural cashew butter, 1 tsp. raw honey, 1 cup ice
  3. Coca Mocha Latte Shakeology: 1/2 cup unsweetened almond milk, 1/2 cup coconut water beverage, 2 tsp. unsweetened shredded coconut, 1 cup ice
  4. Frozen Thai Iced Coffee: 1 cup strongly brewed coffee, chilled, 1/2 tsp. ground cardamom, 1/2 tsp. pure almond extract, 1 cup ice



 
 

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