ToddlerApproved Christmas Workout!

Tuesday, December 8, 2015

 
 
ToddlerApproved Christmas Workout!
 
 
MOMS! I just found the cutest idea! Courtesy of www.ToddlerApproved.com!
 
1) First thing you need to do is go here to download the Christmas action cards.

 
2) Then, grab your favorite Christmas CD or playlist from your iPod. If you don't already have a Christmas playlist, download or YouTube some songs such as:
-Jingle Bell Rock
-Rockin Around the Christmas Tree
-Santa Claus is Comin to Town
-Holly Jolly Christmas
-Frosty the Snowman
-Rudolph the Red Nosed Reindeer
-Up on the Housetop
-Sleighride
-Run Rudolph Run

 
3) Next, stick the action cards around the room on the floor. You can use painters tape to secure them in place.

 
4) Once they are ready, go around together and practice doing what each card says. Once you have come up with the different actions that you like, pick one card to start on and turn on some Christmas music!

 
5) See if you can do each card for 1 minute!

 
 
 
Link for the action cards: https://drive.google.com/file/d/0B7O7K83TCScYbkdNZG1HSFdVb3c/edit
 
 
Credit: http://www.toddlerapproved.com/2013/12/christmas-music-workout-with-kids.html

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Gingerbread Man Shakeology

Sunday, December 6, 2015


Gingerbread Man Shakeology
 

Ingredients:
  • 1 scoop/packet of chocolate Shakeology
  • 1/2 banana
  • 1/2 tsp. ginger powder
  • 1/2 tsp. cinnamon
  • 1/2 cup almond milk
  • 1/2 cup water

Directions:
  1. Put all ingredients in a blender, blend well
  2. Enjoy!



Want to see for yourself?
 
Browse my online Shakeology website:


Shakeology FAQs:

To purchase Shakeology:
CLICK HERE

How to get a 25% Discount on Shakeology?
1) Sign up as a "Preferred Customer/Discount Coach" for free by clicking HERE
2) Add a "Challenge Pack"

*Starting Month 2, you will receive a 25% discount on your Shakeology and anything else you order through TeamBeachbody.com *
   

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Healthier Versions of Your Favorite Christmas Treats!

Saturday, December 5, 2015



Healthier Versions of Your Favorite Christmas Treats
 

Think you’re eating healthy this holiday season? Think again. Your favorite holiday foods are loaded with way more calories that you can imagine.

From the Christmas stuffing to Hanukkah’s latkes to New Year’s bubbly, read on to find out how many calories are lurking in your favorite trimmings and how you can cut some calories here and there while still enjoying all of the holiday flavors you love.

The Mains

The Christmas bird. 
Though turkey is the most commonplace centerpiece of the Christmas table, the traditional bird was actually the goose. Good thing too, as while roast goose is quite moist and delicious, enjoying it with the skin on is 518 calories for six ounces. Without the skin? Still 405 calories. Then again, slathering butter on the turkey, brining it, or bathing it in gravy packs the pounds onto the healthy fowl. Don’t even think about deep frying it. Your waistline—and your house—will thank you later.
Better choice: 
Turkey. Six ounces of dark meat—skin on—is 350 calories. Six ounces of light meat without skin? 216 calories. Here is a healthy turkey recipe to try.

Latkes. 
Pancakes—or latkes—are a traditional Hanukkah food because they commemorate the miracle that the Hanukkah oil lasted for eight nights. Traditionally, these pancakes were made from cheese and fried in oil, but about 400 years ago, potatoes replaced cheese as the main ingredient. This means latkes are marginally healthier than they used to be but one medium potato pancake (3.5 inches in diameter) will still set you back about 100 calories (or more) each. Add some sour cream at 22 calories per tablespoon and it’s not long until you’re not going to be happy with the scale in the morning.
Better choice: 
Oil is essential, but instead of deep-frying your latkes, spray or coat a cookie sheet lightly with olive oil, place the latkes on the cookie sheet, coat the tops of them lightly with olive oil, and bake at 450° F for 15 to 20 minutes. And consider trying a recipe for vegetable latkes made from cauliflower or cabbage. Here is a healthy latke recipe to try.

Holiday ham. 
Ah, the holiday ham. It’s the second most popular Christmas dish. And while it might seem high in calories, six ounces is about 330 calories, roughly the same as turkey.
But be careful: 
The key here is not to go nuts with the glaze. That said, because ham is brined, it’s high in sodium, so if you’re watching your salt intake, stick with turkey.

The Sides

Cranberry sauce. 
Oh, hey! A fruit! This is healthy, right? Nope. Though cranberries on their own are healthy—and packed with vitamin C—cranberry sauce is loaded with sugar. Half a cup of the sweet side is about 209 calories and 52 grams of sugar which is about the same as a peppermint mocha latte.
Better choice: 
Sweeten frozen cranberries with fruit juices instead. Yes, you’re still adding sugar, but at least you’re also adding some vitamins. Here’s a recipe you might want to try.

Stuffing. 
Whether boxed or homemade, it’s hard to make stuffing light since it has a bread base and it’s held together with butter. It rolls in around 180 calories for a half cup, and most of that is empty carbs.
Better choice: 
If you must have stuffing, try a brown rice recipe or at least use a whole-grain or sprouted-grain bread like those made by Ezekiel. Swap out fatty meats for turkey sausage and use olive oil instead of butter. And load it up with lots of veggies! It’ll be more filling and much better for you.

Mashed potatoes. 
On their own, mashed potatoes aren’t so bad. A half-cup of plain mashed potatoes is about 200 calories, less if you make them with just potatoes and high-quality olive oil instead of with milk and butter!
Better choice: 
For a side with a richer, deeper flavor, try dicing up sweet potatoes. They’re higher in vitamin C and other nutrients and their high fiber count goes easier on your blood sugar.

Noodle kugel. 
This casserole-based side dish is often made using egg noodles, potatoes, or a mix of vegetables such as broccoli or cabbage. Some recipes then call for the addition of sour cream, cottage cheese, and butter. The result is an average 2-inch square that’s 212 calories.
Better choice: 
For a lighter kugel, consider using olive oil in place of butter, egg whites only, and relying on dried fruits like raisins to add the sweetness.

The Drinks

Eggnog. 
I don’t imagine that you think a drink made from eggs, whole milk, sugar, heavy cream, and rum—oh, and some nutmeg—would be healthy. In fact, try 343 calories a glass. Yikes.
Better choice: 
Our nutritionist came up with a fantastic vegan eggnog recipe that’s only 149 calories. Our version is alcohol-free, but if you want to add a splash of dark rum, well, it is Christmas and all. Check out the recipe.

Wine. 
As alcoholic drinks go, wine isn’t so bad. Red wine is higher in the antioxidant resveratrol but white wine is supposedly better at reducing free radicals and improving cardiovascular health. A glass of either is about 120 calories.
Even better: 
Select an organic wine. These don’t contain the sulfites that some people are allergic to and that may prevent you from sleeping well.

Champagne. 
Want a great hangover? Go for the bubbly. The bubbles will actually get you tipsy faster, which can lead to one nasty headache in the AM. Plus, each flute contains about 133 calories, and they go down quickly so it’s easy to ratchet up the calories quickly.
Better choice: 
Cocktail. Water.


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Set Your Kitchen Up For Weight Loss Success!

 


How you set up your kitchen from the décor to utensils to where you keep treats can make a substantial difference when it comes to losing weight.
That being said, you don’t need an entire kitchen overhaul to make a difference as most revamps only take a minute.


Here are 9 simple ways to start:
 

1) Hide the Junk Food
We tend to eat more of what’s staring us in the face—and a container of M&Ms on your counter will just wear down your willpower until you give in and wolf down a handful. Make healthy snacks like nuts, pre-cut veggies, fruit, and Greek yogurt easy to grab when you’re hungry.

2) Make It Easy to Reach for Healthy Foods
If you must keep treats in the house, stash them where you don’t see them all the time. Chocolate candies can go in the freezer, for example, and place other candies or unhealthy foods on hard-to-reach shelves.

3) Stock Your Spice Rack
Spices and herbs are bursting with flavor. That’s why research shows getting creative in the kitchen and adding them to foods (cumin on your carrots, red pepper flakes on Brussels sprouts) can help replace some fat in your cooking—without you even realizing it’s missing.

4) Buy Bigger Flatware and Smaller Plates
Sounds strange, but a study in the Journal of Consumer Research found that using a big fork may help you eat less, possibly because larger bites provide a visual cue that you’re making progress on your plate (and are getting full). Couple that with a smaller plate and you’ll find that your brain might trick you into feeling full faster on less.

5) Get Rid of the TV
This one isn’t so much about cooking, but rather keeping the TV in your kitchen. Watching TV and eating is a recipe for mindlessly inhaling all the chips…especially if you’re watching action shows. Time to remove the idiot box from the dining room.

6) Keep Cookbooks Visible
One of the secrets of slim people is that they cook at home often, says a study from Johns Hopkins University. It’s the best way to control what goes into your food, and it allows you avoid those massive restaurant portions. To encourage the habit, don’t keep your cookbooks hidden in a pantry. Display them on your counter as a reminder to try a new recipe tonight. Not a fan of physical books? Try using Pinterest as a way of visually organizing your recipes.

7) Decorate With Red
The crimson color is associated with danger—and acts like a mental stop sign for eating. One study found that people ate nearly 50% fewer chocolate chips when they were served on a red plate compared to a blue or white one. Stock up on red plates, but also consider adding flashes of red to your kitchen décor, like a set of red dish towels.

8) Downsize Glasses
It may be funny to own wine glasses that can nearly hold an entire bottle of wine, but your waistline doesn’t think so. One Cornell University study found that wider glasses provoke oenophiles to pour 12% more alcohol into their glass. Do as the Italians do and pour wine in a 5-ounce juice glass.

9) Stay Organized
You have a pile of pots and pans that practically falls on you when you open the cupboard. Eliminate those you don’t need (particularly old, scratched non-stick pans) and keep the rest tidy. When healthy habits are made easier, we’re more likely to do them—and that includes keeping the tools we need for a nutritious meal organized.


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Exclusive Hammer & Chisel Test Group!


Join the Exclusive Hammer & Chisel Test Group!

Our Exclusive Hammer & Chisel Test group starts in LESS than 1 month! We are going to complete this new program TOGETHER in the test group for 60 days (see LINK BELOW to join).

If you LOVE to lift, want to get RIPPED abs, LIFTED & ROUNDED booty, SCULPTED arms and get a physical transformation that you NEVER thought was possible....THIS is your program!  And LADIES -- do not worry, this program will NOT make you bulk up, it will get you LEAN & TONED! 

We are NOW taking applications for those are want to join our Exclusive Hammer and Chisel Test Group. If you are not already a coach or working with another coach, FILL OUT THE APPLICATION BELOW & I'll get your name on the list!  


DETAILS:

    hammer and chisel
  • Workouts range from 25-40 minutes
  • Program length:  60 days / 6 days per week
  • Includes Meal Plan with Portion Control Containers
  • For men and women 
  • 3 options:  Lean, Maintain, or Bulk
  • Low-impact (little cardio -- lots of lifting!)

EQUIPMENT NEEDED:
  • Incline bench or Stability ball
  • Resistance band or Chin-up Bar
  • A set of light / medium / heavy weights (Ex. 5, 10, 15 lbs or 15, 20, 25 lbs)

PLUS you will also get DAILY ACCOUNTABILITY // MOTIVATION // & SUPPORT!
I can tell you first-hand exactly what to expect, tips to prepare for success, & give you my daily 1:1 support along the way. You will also have a private 24/7 online test group to keep you accountable, motivated & support you each day along the way!
I will tell you this program is NOT going to be easy... BUT it is going to be WORTH IT. If you are ready to drastically change your body & your nutrition & you are willing to put in the hard work -- then LET'S DO THIS!!! 💪

What better Christmas gift 🎁 to give yourself!!! BUT you'll want to get it NOW while it's still on sale for promotion & BEFORE it sells out!

 Click here to apply & please MESSAGE ME with any questions!

 

 

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Peppermint Parfaits

Thursday, December 3, 2015



 
Peppermint Parfaits

 

Ready in under 10 minutes & under 200 calories!
 
Ingredients:
  • 1 quart low-fat vanilla ice cream
  • 1/2 cup semisweet chocolate chips
  • 1 tsp. unsweetened cocoa powder
  • light whipped cream
  • 1/4 cup finely crushed starlight peppermints

Directions:
  1. To make the chocolate sauce, combine 1/4 cup of the ice cream with the chocolate chips, cocoa powder and 1 tablespoon water in a small saucepan. Warm over low heat until melted. 
  2. Scoop remaining ice cream into eight bowls and drizzle with chocolate sauce. Top each serving with light whipped cream and sprinkle with peppermints.
 

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Chocolate Shakeology Eggnog

 
Chocolate Shakeology Eggnog
 
Here is a lighter, healthier version of chocolate eggnog that is so good, you’ll want to drink it all season long. Good thing it’s under 200 calories & ready in under 10 minutes!
 
Ingredients:
  • 1/2 cup water
  • 1/2 unsweetened almond milk
  • 1 scoop Chocolate Shakeology
  • 1/2 tsp. ground allspice
  • 1 tsp. pure rum extract
  • 1 cup ice

Directions:
  1. Place water, almond milk, Shakeology, allspice, extract, & ice in blender; cover.
  2. Blend until smooth.





Want to see for yourself?

Browse my online Shakeology website:
Shakeology.com/RachelFaul


Shakeology FAQs:
faq.Shakeology.com
To purchase Shakeology:
CLICK HERE

How to get a 25% Discount on Shakeology?
1) Sign up as a "Preferred Customer/Discount Coach" for free by clicking HERE
2) Add a "Challenge Pack"

*Starting Month 2, you will receive a 25% discount on your Shakeology and anything else you order through TeamBeachbody.com *
   

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