SOUPS AND SALADS ARE NOT ALWAYS HEALTHY!!!

Ok, I feel like I need to explain that soups and salads are not ALWAYS healthy!  In the past few weeks, this has happened at least 5 times:  people that I was with would say "oh I will get a chicken salad sandwich because that is healthy (b/c it has the word salad in it!) or one person ordered soup and salad (again b/c she felt that it was healthy) but she ordered a cream of broccoli soup and had more salad dressing on her salad than she had veggies!  

Unfortunately, a lot of people feel that if a food has the word salad in it- pasta salad, chicken salad, pimento cheese salad, fruit salad (that has enough sugar dressing on it to cause a diabetic coma)- then it is healthy.  I used to be the same way!  I would go out to eat and instead of getting a fried chicken sandwich, I would order the chicken salad sandwich, thinking I was choosing the best option.  Why is it not?  Well, because it has a ton of mayonnaise in it!!!  Or I would order a soup because I have always thought of soups as being an healthy option.  Well, NOPE not if they are cream based soups- clam chowder (my favorite), cream of broccoli, cream of potato, cream of tomato.......or even better soup in a bread bowl!!! 

So many people will get a salad bar, with great intentions, but then ruin it with adding all the meats, cheeses and pasta salads.  Then they pour about a cup of dressing on it!  I used to LOVE ranch dressing!!!  I would get a salad just so I could eat Ranch! All of your mayonnaise based dressings RUIN a healthy salad!! Anything that is creamy- Thousand Island, Blue Cheese, Ranch, Creamy Italian....... these are not good for you! You need to go with an oil or vinegar based dressing, or better yet sprinkle a little balsamic vinegar and olive oil with a little ground black pepper. 

I will say that was one of the hardest things to give up. I switched out slowly! At first, I would ask for Ranch on the side.  I would stick my fork in it and then get some salad to eat.  Eventually, I switched over to an Italian dressing or a balsamic.  Finally, I now either eat a salad with no dressing and enjoy the flavors of the veggies, or I will add a little olive oil and vinegar.

So, if you are exercising consistently and can't figure out why you aren't losing weight you just might want to look at the food you are eating.  Just because it has the word soup or salad in the title does NOT mean that it is healthy for you!    If you are not sure what it has in it, ask!!  If you are eating out, your waiter should know the ingredients or can go ask.

There are many other foods that are not healthy, but these are two that I hear most consistently misunderstood.  If you want soup then get a broth based soup:  a vegetable, chicken and rice or vegetable and beef minus the bread bowl and grilled cheese.  If you are wanting a salad, go easy on the dressing.  Ask for it on the side and try the fork dipping method.
Once you get accustomed to the changes, it will become second nature.

CILANTRO LIME CHICKEN

I don't know about you, but I get in a rut of fixing the same foods over and over.  I am always in search of GOOD TASTING, HEALTHY recipes.  It seems that so many recipes are high in fat (butter, creamed soups, mayonnaise) and salt. 
 I had this pack of chicken and had planned on fixing a lime/basil chicken recipe a friend had given me. Well, I got home and didn't have any basil.  So, I created this:  Cilantro Lime Chicken.   I am bragging-  this was delicious and I created it :)   My son said it was the bomb, so that is a high rating.  I served it with roasted red pepper quinoa and steamed broccoli and carrots.  YUM.

4 chicken breasts                          1 lime
2 cloves garlic                               cilantro
2 TBS butter                                  sea salt & pepper

Preheat oven to 375.  Melt butter in a baking dish.  Chop up cilantro ( I don't have an amount, but not a lot because it has a strong flavor).  Chop up garlic or put in a garlic press.   Squeeze lime juice on chicken, then sprinkle salt & pepper, rub on garlic and cilantro.  Put in the baking dish.  Cover with foil and bake for 1 hour. 

TURKEY MEATBALLS WITH SPAGHETTI SQUASH MARINARA

• 1 spaghetti squash (4-5 pounds)
• 1 Vidalia onion, chopped
• 1 clove garlic, minced
• 6 plum tomatoes, chopped
• ½ cup chopped Pomi tomatoes
• 2 tablespoons low-sodium tomato paste
• ½ cup fresh basil leaves, finely chopped
• ¾ pound lean ground turkey
• 1 egg white
• 2 tablespoons finely chopped shallots
• 1 tablespoon Dijon mustard
• 1 tablespoon chopped fresh parsley
• 1 teaspoon chopped fresh oregano
• 1/8 teaspoon freshly ground black pepper
• 2-3 dashes hot-pepper sauce

-Preheat the oven to 400°F

-brush on olive oil and sprinkle garlic salt and pepper on the squash (cut in half length wise)  bake for 45 minutes- until tender- set aside to cool

H-eat a medium nonstick skillet over medium heat and coat with cooking spray. Add the onions and garlic and cook for 2 to 3 minutes, until softened. Add the plum tomatoes, Pomi tomatoes, tomato paste and basil. Simmer gently for 15 minutes. Set aside.

-In a medium bowl, combine the turkey, egg white, shallots, mustard, parsley, oregano, pepper and hot-pepper sauce. Mix gently and shape into eight meatballs.

-Heat a large nonstick skillet over medium-high heat and coat with cooking spray. Add the meatballs and cook for 4 to 5 minutes, turning often, until browned all over. Pour the marinara sauce over the meatballs in the skillet. Cover and simmer for 8 to 10 minutes, until the meatballs are cooked through.

-. Scoop out squash from the shell ). Arrange the squash on a serving platter and top with the meatball-marinara sauce mixture.

Makes 2 servings
Per serving: 483 calories, 38g protein, 48g carbdohydrates, 18g fat, 4g saturate fat, 11g fiber and 12g sugar.

Balsamic Chicken Breasts and Mushrooms

Are you ready for some Balsamic Chicken and mushrooms?? My kids and I have a serious love for mushrooms. . This is an easy and seriously MOUTH WATERING way to make your chicken without a lot of fuss. Enjoy!

Ingredients
4 skinless, boneless chicken breasts
1/2 teaspoon salt
1/2 teaspoon pepper
1 package button mushrooms, rinsed, patted dry and sliced
3 teaspoons minced, bottled garlic                  
1/4 cup balsamic vinegar
3/4 cup low-sodium chicken broth
1 bay leaf
1/4 teaspoon dried thyme
Cooking spray

Preparation
Season chicken with salt and pepper. Spray a nonstick skillet with cooking spray and heat to medium-high. Add the chicken and saute. until browned on one side. Add garlic, turn chicken breasts over &add mushrooms. Continue cooking while stirring the mushrooms. Cook for about three minutes, then add vinegar, broth, bay leaf and thyme.

Cover and simmer over medium-low heat for 10 minutes, stirring occasionally. Remove chicken, set aside and keep warm. Continue simmering the sauce, uncovered, for about seven minutes. Discard bay leaf and pour mushroom sauce mixture over chicken.

CAULIFLOWER CRUST PIZZA

Serves 2

Ingredients

• 1 cup cooked, riced cauliflower
• 1 cup shredded mozzarella cheese
• 1 egg, beaten
• 1 teaspoon dried oregano
• ½ teaspoon crushed garlic
• ½ teaspoon garlic salt
• olive oil (optional)
• pizza sauce, shredded cheese and choice of your toppings*

Instructions

To "rice" the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself. One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

To Make the Pizza Crust:

1. Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.
2. In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning.
3. Bake at 450 degrees for 15 minutes.
4. Remove from oven.
5. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).

*Note: Toppings need to be precooked since you are only broiling for a few minutes.

For more tips on making this recipe, check out Eat, Drink, Smile.

Give this recipe a try and tell me what you think in the comments below!

Do you have a healthy pizza recipe? How do you satisfy your pizza cravings?

21 DAY FIX EXTREME TURKEY CHILI

Well I must say this was even better than the chili I USED to make :)!  You know when it's both kid and husband approved that is must be good.  I even snuck in a few extra chopped veggies and the hubby had no idea!!!!

21 Day Fix TURKEY CHILI

1 TSP olive oil                                     1 ½ lbs 93% lean turkey

1 medium onion, chopped           1 green bell pepper, chopped

3 cloves garlic chopped                  1 ½ tsp cumin

1 Tbsp chili powder                         ½ tsp sea salt

¼ tsp cayenne pepper                   2 (15 oz) cans black beans drained/rinsed

1 (15 oz) can diced tomatoes (no sugar added)

12 sprigs of cilantro chopped

 

Heat oil in large saucepan over medium high heat

Add turkey (I use venison instead), onion, bell pepper and garlic;  cook, stirring occasionally for 5-8 minutes

Add cumin, chili powder, salt and cayenne pepper; cook stirring constantly for 1 min

Add beans and tomatoes.  Bring to a boil, reduce to low for 15-20 min or until thickened

Serve warm, sprinkled with cilantro.

***serves 6, 1 cup each

½ green container, 1 red container, ½ yellow container (for 21 Day Fix meal plan)

6 DAY MEAL PLANNING AND HEALTHY EATING GROUP

It’s that time of year, school has started, the kids are participating in all kinds of after-school activities and YOU are running around crazy.  The last thing anyone wants to have to deal with is rushing home and trying to figure out what in the world to cook.  At least that’s what I think J

As a mom, it is so hard to come up with healthy meals for our breakfasts on the go, school and work lunches (who can afford to eat out all the time?) and that all important dinner when we FINALLY get home.   It is so easy for us to fall into the world of processed and fast foods.  They are quick and easy, everyone is starving so why not? 

Before I started working out and taking the time to add healthy meals to my life and my families, I was the processed and fast food queen!  It was a normal day for our breakfasts to consist of poptarts (have you ever looked at the sugar amount???), fast food biscuits (we won’t even mention the amount of fat, salt and carbs), frozen toaster pastries, bagels, doughnuts ( overload of carbs, fats, sugar)……………..  Our lunches were whatever was in the lunch room ( I teach ).  Oh my gosh our dinners, I am ashamed to say, usually came out of a box or frozen meal (processed foods are so quick and easy to prepare) or from a fast food drive thru.  There are many nights that we wouldn’t even walk in the door until after 8, so the last thing I wanted to do was cook.

I didn’t even think about trying to cook, especially HEALTHY, because I had it in my mind that it would take hours to prepare and was too expensive.  Boy was I wrong on BOTH accounts.

 

I am going to offer a HEALTHY EATING AND MEAL PLANNING GROUP to help others learn just how easy it is to actually prepare healthy meals for your family and do it in 30 minutes or less.  We will learn how to do a weekly meal plan, grocery list and how to incorporate Shakeology into your daily meals to assure that you are getting your daily dose of vitamins, nutrients and probiotics.  (Shakeology is GREAT for those who don’t like a lot of veggies!!!)

 

Deadline to sign up is August 31st.  So, if you would like to learn how to meal plan, find HEALTHY meals that you can prepare in 30 minutes and have been wanting to try Shakeology, but not commit to a month, THEN this is THE GROUP FOR YOU!!!

Message me at tanyawhudler@gmail.com or fill out the application on the the link below. 

https://tanyarogers.wufoo.com/forms/new-customer-profile/

 

Clean Eating Chicken Salad

I found this recipe about a year ago, on Melanie Mitro's blog.  I have been using it ever since and sharing it with all the ladies in my workout groups.  It is wonderful. 
I do my meal planning and a lot of prepping on Sunday's.  If I am planning on making this during the week, then I will go ahead and cook up my chicken on Sunday and have that ready.  Then it takes about 5 minutes to make the salad when I am ready to make it!!!




Ingredients:

Avocado Chicken Salad

• 4 chicken breasts cooked and shredded
• plain low fat greek yogurt
• green onions sliced
• Cilantro chopped thin
• 1 avocado mashed
• salt and pepper
• lime juice

MINI VEGETABLE EGG CUPS

If you are looking for a healthy, quick and yummy breakfast food (can even eat on the way to work/school).  I prepare  these on the weekend, freeze them and then just stick in the microwave for about 20 seconds and TADA breakfast is served!!!  Kids love them :)

Makes 6 servings, 2 veggie/egg cups each

Nonstick cooking spray
12 large eggs
sea salt & ground pepper to taste
1 10 oz bag baby spinach, finely chopped
1 medium red bell pepper, finely chopped
2 green onions, finely chopped

Preheat oven to 375.  Lightly coat a twelve-cup muffin tin or use liners.  Place eggs in large bowl;  whisk to blend.  Season with salt and pepper if desired.  Add spinach, bell pepper and onion; mix well.  Evenly pour egg mixture into muffin cups.
Bake for 15-20 minutes.

1 green container and 1 red container

****I like eating these for lunch as well

21 Day Fix Chicken Fajitas

QUICK, EAST AND DELICIOUS!!!  Do I need to say more?  If you have someone who doesn't want the lettuce wrap, then give them a tortilla :)  You can also substitute steak or shrimp for the chicken. 

This recipe makes 4 servings and 2 fajitas each

Ingredients:
1tsp chili powder
1/2 tsp. sea salt
1/2 tsp ground cumin
1/2 tsp garlic powder
1/2 tsp olive oil, divided, use
4 (5-6oz) raw chicken breast, boneless, skinless, cut into 1/2 in strips
1 medium red or green red bell pepper, cut into thin strips
1 medium onion, thinly sliced
1 tbsp fresh lime juice
8 large romaine (or butter) lettuce leaves
1/2 medium avocado, thinly sliced
1 cup fresh salsa
lime wedge for garnish optional

Directions:
Combine chili powder, salt, cumin, garlic powder, and 1 tsp oil in large resealable plastic bag.

Add chicken, bell pepper, and onion; mix gently to coat.

Refrigerate for 15 minutes.

Heat remaining 1 tsp. oil in large nonstick skillet over medium-high heat. 

Empty contents of bag into skilled; cook stirring frequently, for 5 to 6 minutes, or until chicken is cooked through.

Remove from heat.  Add lime juice.

Evenly top lettuce leaves with chicken mixture, avocado and salsa.
Garnish with lime wedges if desired.

Containers:  2 Green, 1/2 purple, 1 red, 1/2 blue

You gotta try this!  It's amazing!!!

Shakeology Buckeyes

Here's another AMAZING sweet tooth cure!!!  It makes me feel so much better knowing that Shakeology is so good for me!!  Getting my vitamins/minerals and my sweet at the same time.

Shakeology Buckeyes

•1 cup vanilla Shakeology
•1 cup peanut butter
•1 cup quick oats
•1/2 cup raw honey
•1 scoop/packet chocolate or vegan chocolate Shakeology
•1 tbsp coconut oil, melted

 1.Combine vanilla Shakeo, peanut butter, oats and honey in a bowl and mix — you may need to use your hands.

 2.Roll dough into 1 inch size balls and set aside
3.Melt your 1 tbsp of coconut oil {microwave for about 30 secs} and mix in your chocolate Shakeology until it’s a consistency of almost a fondue. You may need to add some more coconut oil to get it thin enough.
4.Dip each ball about halfway into the chocolate and set on wax paper
5.Refrigerate for 15-20 mins and enjoy!

BAKED PEPPER JACK QUINOA SKILLET

Since my kids and I love quinoa, this was a no brainer for me!!!  The fact that it takes less than 30 minutes is an added bonus on these crazy school evenings.

 

 

 

1 cup quinoa                          8 oz broccoli florets

4 cups water                          4 cups baby spinach

1/2 cup light sour cream (I used plain greek yogurt)

3 cloves garlic crushed          1/2 tsp salt and pepper

4oz pepper jack cheese

 

 

In covered 5 qt saucepot, heat quinoa and 4 c water to boiling.  Cook as label directs.  Add broccoli to pot 5 min before end of cooking time.  Cook until tender.  Drain quinoa/broccoli mixture; toss with 4 c spinach; 1/2 cup sour cream/greek yogurt; 3 cloves crushed garlic;and 1/2 tsp of salt and pepper.  Spread in 10 in oven-safe skillet.  Sprinkle with cheese.  Broil on high 3 min or until melted.

 

Serves 4  340 calories, 16 g protein, 37 g carbs, 8g sat fat

 

(if using 21 day fix containers- 1 yellow, 1 green, 1/2 blue, 1/2 red)

21 DAY FIX EXTREME CHOCOLATE SHAKEOLOGY PUDDING

Oh my goodness- this is just what I needed.  I have a terrible sweet tooth.  I try to tame it by eating fruit when I am craving sweets, but sometimes that just doesn't get it!!  You know!!! ;)

So a friend and fellow coach of mine suggested that I try the Chocolate Shakeology pudding.  Guys, it is divine, so easy to make and good for me too!!!  The family had no idea that it wasn't "real" pudding :)

This makes 4 servings (1/2 cup each) and is 1/2 a red container, 1/2 yellow and 1/2 blue

1 1/2 scoops                Chocolate Shakeology
1                                   ripe medium avocado
1                                   medium banana, cut into chunks
1 cup                            unsweetened almond milk

1)  Place Shakeology, avocado, banana and almond milk in blender; cover & blend until smooth (if too thick add extra almond milk)
2) Pour into four ramikins or dessert cups;  refrigerate for at least 1 hour, or until set.

WHAT DOES IT MEAN TO BE A COACH?

 

I am sharing this with anyone who thinks that there are no other options but to work all the time and miss out on so much time with your children!!! 

I am 43 years old, I have worked since I was 13.  Back in the early days J I waitressed, that is HARD WORK!  I did that all the way through college.  I worked fast food, I worked in retail stores and then I finally became a teacher!  I have taught school for 20 years now!

 You know once I started teaching I was so excited because I thought- NO MORE WORKING NIGHTS OR WEEKENDS!  Well, that was the case for a while and then life events happened and I had to find a part-time job in addition to my full time job teaching.  So I would teach all day then leave and go play with my little kids at my after-school daycare job.  I was blessed to have this job and loved the kids BUT I was missing MY OWN KIDS!  I was missing their ballgames, hanging out with them in the afternoons and running them to where they needed to be.  I had to ask others to do what I should have been doing as a mother.  Then I no longer had my summers off, so I was missing all my summer time with MY KIDS as well.  We could no longer enjoy our summers together because I had to work all summer.

WHY AM I TELLING YOU THIS?  Because I want YOU TO KNOW there are other options!  I was fortunately blessed to find out about fitness coaching about 20 months ago!  At first I thought HA THIS IS A SCAM!!!  I CAN NEVER MAKE MONEY FROM THIS!  So I refused to even listen to what my coach had to say.  I just kept telling myself “no one can work from home and really make any money!”  Well, I finally decided to give it a shot in January of 2014.  I signed up.  WHY?  I actually signed up because I had had so much success with my workouts and the programs that I TRULY wanted to share it with others who were like me!

I WAS SCARED!!!!! I was still teaching full time and working my part-time daycare job.  I kept thinking I have no time to do this!!  I was afraid no one would want me to coach them!  I had so many negative thoughts in my mind, not to mention friends telling me I was CRAZY and people making fun of me!!!  But, I dug in.  I stayed up late working, I would work during my lunch at school and get up EARLY in the mornings to work before I would go to school.  Slowly, people started asking me to help them.  They realized that I wasn’t fake, I was truly sincere in wanting to help others make healthy changes in their lives like I had.

WELL, after being a coach for 10 months, I was able to quit my daycare job in October 2014!!!  I couldn’t believe it!!  This coaching “stuff” wasn’t a scam after all!!  By that time I had helped over 60 people lose weight, make healthy life style changes and feel better!!!  NOW, July 3, 2015 I have helped over 120 people and I am still going!!!

THE BEST PART OF ALL THIS is that I got to spend my daughter’s senior year with her!!  I didn’t miss any games, I got to hang out with her in the afternoons (when she wasn’t with friends- haha) and we have had an AMAZING SUMMER TOGETHER!!!  I can’t look back at all the time I missed because I get really upset, but I can look forward to all the time I have had this year and all the time I will have with my son for his last 4 at home!!!

YES I am still working a full time job and a part-time job.  BUT this part-time job is something I can do on my phone, my computer, anytime and anywhere so that I don’t miss any more time with my family.  This part-time job has turned my life around.  All of you COLLEGE KIDS working those awful hours waitressing and working in fast-food and retail YOU could do this!   All of you YOUNG MOTHERS who are missing out on your kids YOU could do this!!!  ANYONE that likes helping others and is willing to work hard FROM HOME COULD DO THIS!!!

I am looking for 5 people to join my coach team.   If you like helping others, aren’t afraid of working, would like to get healthy while working, and like working together as a team this just might be for you.  If you are CURIOUS and just want to find out more about what I do as a coach then JOIN ME in my COACH OPEN HOUSE 3 DAY SESSION.  This does not require any type of commitment from you other than just reading my posts and asking me questions. 

Don’t keep working those late nights and weekends.  Don’t keep missing out on all that time with your kids.  Join me and my team.  We will help you every step of the way!

 

Contact me today at tanyawhudler@gmail.com, on Facebook Tanya Rogers or fill out this form below!

https://tanyarogers.wufoo.com/forms/beachbody-coach-application/

3 DAY REFRESH WAS A SUCCESS!

Can I just say that the 3 Day Refresh is absolutely amazing?!  It is!  I completed my second round of it last week and I am amazed at how it helps me get back on track.  I had been stress eating because of my daughter’s graduation and was eating lots of pizza, sweets, hotdogs………. All that stuff I typically stay away from but to my dismay when I get stressed my body craves CRAP.

So last Monday, Tuesday and Wednesday I did the 3 Day Refresh to recharge my body, cleanse it of the mess I had put in it and to start the summer off right!!!  Did I starve? Nope, but I did get a little hungry the first day, after that I added a little more veggies to my dinner and I was good to go.  I did get a headache the first day which is typical when you remove caffeine from your diet ( I am a coffee drinker!).   But the main thing is after Wednesday my body felt back to normal, it wasn’t full of sugar and processed foods.  I truly felt refreshed and energized (it’s amazing how foods can make you feel so terrible and you don’t even realize that it’s the culprit!)  The extra benefit was that my stomach is no longer BLOATED, I lost 3.5 pounds and an inch around my waist!

 

If you are coming home from vacation where you may or may not have done a little extra eating and splurging I HIGHLY recommend this!!  You don’t starve yourself, you still eat fruits and veggies, you get over 50 grams of plant protein a day from your Shakeology and your Vanilla Refresh shakes and you are getting your body back on a healthy track.

3 Day Refresh Review:  Meal Plan 

Though the plan is simple, it offers many alternatives, so you’ll see that you can actually enjoy eating healthy food without having to season it in ways that can damage your health and undermine your weight-loss goals.

To give you an example, this is what a typical day looks like during your 3 Day Refresh:

1. Wake-Up: Drink 8-12oz of filtered water.

2. Breakfast: Eat within an hour of waking.  This will be your Shakeology PLUS some Fruit. 

3. Mid-Morning: Drink your Fiber Sweep which is a safe, all natural digestive health drink.  It contains flax seed, chia seed and psyllium seed husk which promotes healthy digestion.

 

4. Lunch: Drink your Vanilla Fresh which is a high-protein (20g), multi-nutrient and mineral, and hunger-satisfying shake plus options from your fruit, vegetable, and healthy fats list of foods. 

5. Afternoon – Snack:  Eat something from your fruit, vegetable, or juice options list. 

6. Dinner: Drink your 2nd Vanilla Fresh plus a delicious meal from the dinner recipes lists (provided in your program)

 

3 Day Refresh: Expectations & Results

You can expect improved digestion, energy, and some weight-loss. The purpose of this  program is to put you on the right path towards better overall health and wellness! The 3 Day Refresh is intended to give you a break from poor eating habits and/or kick start healthy ones. After completing the program, you may feel lighter and healthier overall.   I sure did and I dropped 3.5 lbs and 1 inch around the waist in the process!

 

If you would like to recharge your body, drop that extra vacay bloat or just get your digestive system on track then contact me.  I will give you support the entire 3 days to help you be successful.   Email me at tanyawhudler@gmail.com or message me here. 

  

IMMEDIATE RESULTS IN AN INSTANT GRATIFICATION WORLD



I was listening to one of my favorite morning radio shows this morning- The Bob & Sheri Show laughing (as always) at their crazy antics and listeners.  This morning's show hit home for me in so many ways.  They were talking about the crazy diet tactics people have done over the years trying to lose weight QUICKLY!  You know those absolutely insane tactics that we all know WILL NOT WORK but we convince ourselves that maybe just this once it will.  The funny part is as I was laughing along I realized I, myself, had tried several of the tactics that their listeners were calling in and discussing.  Should I name a few...... grapefruit diet, apple cider vinegar diet, juicing diet, boiled egg and cabbage (we won't even discuss the results of THAT!! ) and of course simply starving myself.
Actually that's what all of those so called "diets" have in common, they are all starvation methods. You lose 5,10, 30 pounds in 2 weeks and wam bam you are one happy lady.  Ha you aren't happy about the weight loss, you are happy that the 2 weeks is up and you can start eating again- and you eat, and eat and eat.  50+ pounds and 2 weeks  later you are depressed, angry, whatever b/c you failed once again.  It's a constant dieting yo-yo. 
The key factor that all of these "lose weight immediately" schemes have going is that they DO NOT advocate exercise!!!  You know why?  Well for one your body isn't getting enough calories to sustain an actual workout (you would pass out ) but the other thing is because WE ARE LAZY!!  We want INSTANT GRATIFICATION/RESULTS without having to sweat and work for it!  So we see these crazy weight loss schemes and jump on it because they don't require us to actually do anything but starve!!
Hey I am as guilty as you and the next person!  I am not calling you anything that I wouldn't call myself :)  Heck it took me until I was 41 to finally realize that in order for my body to look like I wanted it, to lose that weight (that took me 41 years to put on) and to feel good that I was actually going to have to EXERCISE AND CHANGE MY EATING!!!  Imagine taking such drastic measures!!

I know that we all have CRAZY, BUSY lives!  This world we live in seems to be all about going, running, doing and getting everything INSTANTLY!  I used to think that when I started running, or exercising or the gym that I should lose weight IMMEDIATELY, because after all that's what we expect from everything else.  I cannot begin to tell you how many times I have failed at exercising and losing weight simply because I thought that I should get immediate results. 

 

Well I finally wised up in October 2013 and decided to try losing weight the old fashioned way- by exercising and eating healthier.  I knew that I would need support and motivation or else I would quit after about 2 weeks because although it had taken me 41 years to put on that weight, I wanted it off in weeks.  I was fortunate enough to come across a Facebook post about joining an online accountability group.  This group consisted of around 15 other women who were struggling just like me but were determined to be successful.  For 30 days we posted every day about our workout, how we were doing with our eating, our struggles and just encouraging everyone else to not give up.  At the end of that 30 days I had only lost around 5 pounds, but I convinced myself to sign up for another 30. Little by little the inches and weight started disappearing.  I started feeling better physically and my blood pressure went down.  And guess what- I wasn't starving myself and I wasn't devastated that I didn't lose 30 lbs in a month! 

It is now May 2015 and I am STILL exercising and eating healthier AND I am still in a workout accountability group!  That is 18 months of working on changing my lifestyle so that I can feel great and live a healthier life.  I am a completely different person than I was back then.  I feel so much better, have so much more energy, my blood pressure is lower and I have lost around 28 pounds and lots of inches.  I am so glad I got off of that crazy diet roller coaster and decided to take the time to take care of my body the way it was supposed to be. 

 

If you are tired of treating your body badly and are ready to tackle those bad eating habits and workout failures I would love for you to join us in May for one of my workout accountability groups.  I AM NOT going to promise you any kind of results because the results are based on how you exercise and change your eating.  I WILL promise you that I will be there with you EVERY day encouraging you, giving you advice on what is good to eat and what is not, asking you if you did your workout and helping you to develop a healthy lifestyle.

 

ARE YOU READY TO DO THIS THE RIGHT WAY?  If so, click on the link below and fill out the application.  I will contact you to get you started.  You may also message me on Facebook @ Tanya Rogers.

https://tanyarogers.wufoo.com/forms/new-customer-profile/

 

LOOKING FORWARD TO DOING THIS TOGETHER!

HOW MUCH TIME DOES IT REALLY TAKE?



 

DO YOU REALLY NOT HAVE 30 MINUTES?





I know we are all short on time.  In this crazy rat race that we live in, it seems that everyone is asking more time from us. 

We spend at least 8 hours a day at work, an hour or so driving to and from, a couple of hours running our kids to where they need to be, an hour preparing dinner, and so on and so forth.  I get it, we live in a world that we need more hours in a day. 

Time and lack of energy seem to be the two biggest reasons that people are not exercising and taking care of themselves.  These were both two of my biggest excuses.  When in reality, after I finally had had enough of feeling yucky and tired, having no energy to do all this running and had a horrible feeling about myself, I realized I had lots of "extra" time.

I started evaluating my schedule to see just what exactly I was doing with the 24 hours in my day.  The truth hurt, but my excuse of no time was JUST THAT, AN EXCUSE TO BE LAZY!!!  Once I looked at my schedule I realized: 1)  Those 2+ hours I was sitting at baseball, football, basketball practice DOING NOTHING- completely wasted time!!!   2) The hour or so I sat on the couch in the evenings complaining because I couldn't find anything on tv- DOING NOTHING 3)  The time I had while waiting for dinner to finish cooking......  DOING NOTHING but standing there watching it :)  I think you get my point!  I could go on, but I don't want you to think I did nothing all day!!

   So, what did I do?  I started carving out me time and making those hours of wasted time useful!  I started getting up 40 minutes early to get my 30 minute workout in.  If I had to go sit at a practice of some sort I would take a personal development book to read, it's amazing how many books are out there that can help you feel better about yourself and help you live a better life!  I would also go run/walk while waiting for them to get out of practice.  I realized just sitting there was doing absolutely nothing for me. 

Guess what?  Now, after 19 months of carving out that me time and taking 30 minutes to exercise,  I no longer feel bad about myself.  I have more energy than I ever have (exercising does that for you- it gives you so much more energy) and I feel great.

So, when you find yourself using that "I have no time" excuse for not exercising, I want you to think again.  Take a few minutes and evaluate your day.  Are all 24 hours really that busy?  You may not be at home or close to the gym, but you probably have some extra time to get in a good walk or run while waiting on your kids or others.   I challenge all of you- JUST DO IT!!!  I promise you will be glad you did!



SUMMER IS CLOSER THAN YOU THINK!!!

SUMMER IS COMING!!!  WAHOOO!!!

 

I don't know about you, but I live in an area in which we have all 4 seasons.  It's not warm all year.  We actually go through the typical Spring, Summer, Fall & Winter weather.  I love having all 4 seasons because just when you have had enough of the cold, the rain, the snow or the heat you switch up to different weather.  It's wonderful really.  So right now we are in spring mode- sunny, rainy, cold & warm :) but it won't be like this for long.  Summer will be here before we know it!!

 

Along with the different seasons comes different clothes.  (Love having the excuse to switch up my wardrobe!)  There is a downside to that though, because my typical winter and spring clothes are usually bulky sweaters, sweatpants and sweatshirt (when I get home from work), light jackets or coats, pants and whatever is comfy (and big and not tight).  So when warmer weather starts getting closer I tend to PANIC!!!  Why?  Because I know that my summer clothes consist of shorts, sleeveless tops, swimsuits- all those clothes that I don't always want to wear because I know I have put on weight over the lazy, winter months.  (Actually, this is the first year that I am not in panic mode because I have been working out all winter with the men and women in my winter workout groups!!  I am so excited)

 

 

  Do you ever feel this PANIC?  Do you ever wait as long as possible to try on your summer clothes, put on those shorts or swimsuit just because you know they are going to be too tight????? I remember several summers where I refused to take my kids to the pool because I didn't want to have to put on a swimsuit and walk around in front of others.  I would cry when I would put on my shorts because they were too tight  and I was embarrassed at the sight of my legs. I was always self-conscious of how I felt in my clothes and I hated it.  It made me a very uptight person.

 





Let's make this year different for you!!  We have 7 weeks until school is out (here in NC) and summer begins.  That means we have about 7 weeks until it will start getting warm enough to wear those summer clothes.  That also means we ONLY have 7 weeks to work off that winter weight and get into a healthy eating, working out routine.  Now 7 weeks sounds like a long time, but when you start thinking about it in relation to HEALTHY weight loss, it's not long at all.  A good rule of thumb to follow when wanting to lose weight is to lose somewhere between 2-4 lbs a week.  If you lose weight too quickly by starving yourself, YOU WILL PUT IT AND MORE RIGHT BACK ON when you start eating again. 

So this is what we will do.  If you join me in my workout challenge group I will teach you the basics of eating healthy and cutting out those food temptations.  I will share my meal plans and workout strategies with you.  I will give you healthy recipes to try.   I will be there for you EVERY day for the ENTIRE 7 WEEKS, encouraging you, helping you, possibly even bugging you :) to make sure you do your workouts and are eating healthy.  TRUST me- I know how it is!!!  There are lots of excuses that follow us to tempt us to not do our workouts for a day, or two or three.  There are lots of HORRIBLE, HORRIBLE FOODS everywhere we turn.  If I had not joined a challenge group in October of 2013 I would have never made it!!  I have honestly been in a group every month since then.  If it weren't for all those men and women encouraging and supporting me, I would have never made it this far. 

 

SO if this sounds familiar to you and you don't want to go through it again this year, then JOIN ME!  I love helping others feel great like I do now!!!  It's a wonderful feeling. 

 

How does it work?  The requirements to be in the group are that I am your coach through the Team Beachbody program.  I will work with you to help you find the best workout for you- that fits your goals, your abilities and what you like to do.  Every day for 7 weeks you will replace one meal with Shakeology and do your workout.  I will add you to my workout challenge group where you will receive support, nutrition tips, meal plans, fitness tips and encouragement from me EVERY DAY FOR 7 WEEKS.  I will be with you every day to ensure that you have the most success you possibly can. 

 

IF THIS SOUNDS LIKE JUST WHAT YOU NEED THEN CLICK ON THE LINK BELOW AND FILL OUT THE APPLICATION.  I WILL CONTACT YOU ASAP AND WE WILL GET YOU STARTED.

 

https://tanyarogers.wufoo.com/forms/new-customer-profile/ 

 

 

I can't wait to get started.  I hope to see you soon!!!

 

SUGAR- IS IT REALLY THAT BAD?

 

 



Ok so yesterday was NOT a good eating day for me!  It started out as every day did with my Shakeology breakfast shake.  I had a peach vanilla shake, it was yummy!  1 scoop of vanilla Shakeology, 1/2 frozen banana, 10 oz water and a cup of frozen peaches (no sugar added).  I drank it on the way to school like I do every morning and I was ready to start my day.

 

Well, we were having an Open House for my department at school, which meant lots of foods.  In one room we had punch, cheese and crackers, cookies, danishes & grapes.  In MY room we had lunch foods- chicken salad, pimento cheese salad, croissants, lemon bars, chips/dip, fruit tray and CHOCOLATE OATMEAL COOKIES!!! 

 

The chocolate oatmeal cookies were screaming at me from across my room!!!  They teased me all morning and then they won.  I convinced myself that if I just ate one I would be fine.  I would get my little taste of sugar and be done.  WELLLLLLL that's not exactly how it worked!!!  I had one, then two, then three and then THANK HEAVENS people started coming in my room so I couldn't eat anymore!!!  It was like I couldn't get enough.  Once I had that taste I was like an addict of some sort.    I ate everything that I knew I shouldn't!!!  The croissant with fat laden chicken salad, the chips with dip (which I don't even like), the punch (talk about sugar overload) and of course I had to have a lemon bar and another chocolate oatmeal cookie  ( I at least did eat a few  pieces of honeydew melon to make me feel better).

 

Well it honestly wasn't 30 minutes later and IT hit me!  I felt absolutely horrible!!  My head was hurting (and it still is today), my stomach was literally growling and rumbling at me and I just wanted to curl up and sleep (not an option with 20 students in my room).  I felt bad the rest of the afternoon and by the time I got home around 7:30pm I was ready to go to bed. 

 

  I have been working very hard the last 19 months to change my lifestyle by eating healthier and working out at least 5 times a week.  By changing my eating habits I have tried to cut out as much sugar, fat and salt as possible.  I have tried to cut back on processed foods and eat everything in it's natural form.  I have cut out fried foods and fast foods and I have completely cut out all soft drinks, diet or regular.   I guess I sent my body into what they call sugar shock yesterday.

 

This got me to wondering just what exactly sugar does to the body.  So I started researching this morning..................  WOW here are a few things that I found out (my information comes from Prevention Magazine and Women's Health Magazine, two that I feel are very reliable sources)

 

1) The American Heart Association recommends no more than 5 teaspoons for women, 9 teaspoons for men and 3 teaspoons for children.  Americans, on average consume 22 teaspoons a day (130 lbs of sugar a year!!!)

Just to help you understand where your sugar is coming from :  1 slice of  whole wheat bread contains 2 tsps. of sugar, a can of soda contains up to 12 grams

 

 

 

 

2) Sugar comes in many forms and names.  Check labels; ingredients that end in –ose are sugar, and so is anything with sugar or syrup after the name.  CHECK YOUR LABELS

3)Sugar is a main cause of: diabetes, heart disease, strokes, obesity, high blood pressure and cancer thrives off of sugar

4) **** THIS IS WHAT I FOUND OUT YESTERDAY- sugar makes you feel famished.  It tricks your body into making it feel hungry when it's not (that's why I kept wanting more and more food!).  Eating a high-fructose diet means your body feels hungry, even when you are overeating!

 

5) ***** Much like street drugs, sugar triggers the release of chemicals that set off the brain's pleasure center, in this case opioids and dopamine. And as they do with street drugs, people develop a tolerance for sugar, meaning they need more sugar for a feel-good "fix." In rat studies looking at sugar addiction, when animals binge on the sweet stuff, they experience chattering teeth, tremors, shakes, and anxiety when it's taken away.

6) Sugar attacks the proteins in  your body that help to make collagen.  Thus sugar intake reduces the amount of collagen your body makes, thus causing your skin to get wrinkles and sag!!!

 

SOOOO what does all this mean?  Well for me it means I am going back to eating as healthy as I can, I am going to read my food labels more carefully and I am going to try to take care of my body and my family the best I can.  Does it mean I won't eat sugar, NO, but it does mean that it is going to be carefully limited.  If I want a cookie or a sweet I will do my best to go for fruit (with all natural sugar) or my Shakeology which only contains stevia and all natural fructose.  After feeling horrible for 24 hours I know that what I ate yesterday was NOT GOOD FOR ME IN ANY WAY and I have better options to choose!