SHAKEOLOGY

 

I have ALWAYS been a doubter of any kind of shake, whether it was a "diet" shake, protein shake or meal replacement shake.  I grew up when Slim Fast shakes were the craze.  I tried them, got sick and swore I would never try another.  I always felt like they were all scams.  They were supposed to be good for you, but if you ever read the list of ingredients, the amounts of sugar and sodium were more than you were supposed to consume in 2 days.  All the ingredients are man-made.

I even refused to try Shakeology when I started my first workout group.  In fact, I wouldn't even think or talk about it.  I just assumed it was like all the other shakes and I didn't want to put that in my body.  I figured that I could workout consistently, change my poor eating habits and I would be fine.  Well, I did ok, I was losing weight and changed my eating A LITTLE, but I was still struggling with eating fast food for breakfast and craving chocolate.  After being in my third workout accountability group and reading everyone's posts about how they loved Shakeology and how they weren't craving junk food anymore I decided I would at least read up on it.

 

 

Then after I did my research and found that EVERYTHING in it is from the earth, nothing man-made I thought hmmmm I might do it.  Well, I looked at the price and thought 'there is no way!"  My coach asked me how much I was spending a day on my fast food breakfasts, bagels and such.  I had not really thought about it because it was a daily purchase.  I added it up and realized I was spending around 25% MORE on those terrible foods than I would if I bought a month of Shakeology. 

As the saying goes, "the rest is history!"  I have been drinking Shakeology for around 25 months now.  I quickly noticed after about a week of drinking it, that I suddenly was not having those 3o'clock snack food cravings, nor was I tired by the afternoon.  I was still feeling energized and felt great.  I couldn't believe it, nor did I want to.  I just couldn't believe that a meal replacement shake could make me feel this great!

 

Now, did I love how it tasted the first time??  NO!!  I thought "oh my goodness this is not good!"  So, I called my coach and said ok I don't think I mixed it correctly.  Sure enough, after a few more tries, and finding the right mix for me, I started LOVING the taste!  You get awesome recipes that come with it, as well as there are multiple recipes on my Shakeology website, www.shakeology.com/twrogers that helped me find the shake for me.  At first I was mixing it with unsweetened almond milk, now I just use water, lots of ice, 1/2 a frozen banana and then my flavor of choice and whatever fruit or add-ins I choose. 

What is Shakeology?
Shakeology is a nutritional shake that provides a wide spectrum of healthy nutrients in a low-calorie formula.  Whether you use it as a meal replacement for weight loss or simply to ensure your body gets all the nutrients it needs for optimal health, Shakeology takes the guesswork out of nutrition.

What's in it?

Shakeology contains over 70 ultra high-quality ingredients conveniently located in one glass, to deliver nearly all the nutrients you need to maintain a healthy diet.  It's good for you, and good for everyone, because everyone's diet is deficient in some of the key nutrient groups packed into just one Shakeology serving.

Protein from whey, which is highly absorbable, gives you 8 essential amino acids that help you build muscle, lose weight, support brain function, and keep your skin and bones healthy.

Vitamins and minerals support optimum health.

Antioxidants boost the immune system and help reduce free radical damage that can lead to heart disease, heart attacks, blood pressure, and stroke.

Phytonutrients support immune function and have anit-inflammatory properties. 

Prebiotics support digestive and immune health.
Digestive enzymes help in the digestion of foods and increase the absorption rate of those foods for optimum health.

What can Shakeology do for you?

It is an effective way to help you lose weight, increase your energy and be the healthiest you can possibly be.  Shakeology can help you reduce cravings and promote healthy digestion and regularity. Shakeology recomends that you replace one meal per day with a shake along with regular exercise and a balanced diet, participants who did this experienced remarkable health improvements.  It can reduce your total cholesterol, reduce LDL cholesterol, reduce cardiovascular risk, and reduce oxidative damage caused by free radicals. 

Why Shakeology?

I love Shakeology because I am a busy parent and it is a quick and convenient way to get complete nutrition.  It supplies me with the energy I need to help keep up with the kids and my hectic lifestyle.  It is also easier to make and tastier than a salad, and it is an excellent way to eat healthy when eating a full meal is not possible.  If you don't like eating fruits and vegetables then this is a great way to get all the benefits of eating a full bowl of fruits and vegetables without having to actually eat them.  If you have high cholesterol then this will help you lower total and LDL as well. 

 

***If you are interested in trying Shakeology there are a couple of different options.

 

 Ways to try Shakeology:
1.  Message me for a sample of Shakeology.  I have Greenberry, Vanilla, Strawberry and Chocolate.  They are $5 a packet.
2.  You can purchase a Super Sampler box (from my shakeology website) that contains 6 flavors for $29.95.
3.You can sign up for Shakeology HD (home direct) which gives your free shipping and automatically ships your Shakes to you each month.  You can cancel at any time with no questions asked.  There is also a 30 day money back bottom of the bag guarantee.  If for any reason you do not like the shake you can return the empty bag for a full refund. 
4. You can purchase Shakeology in the bag or 24 individual serving sizes, both are the same price.  With individual serving sizes you can have an assortment of Greenberry and Chocolate, Chocolate and Vanilla, and now Tropical Strawberry and Vegan Chocolate AND the newest flavor- CAFE LATTE!!

 

Unbroken - Motivational Video

EATING HEALTHY WHEN EATING OUT!

I did a post in my workout group this week about NOT blowing your hard work during the week by going out to eat on the weekend and just eating whatever!   You CAN go to a restaurant and eat a DELICIOUS, HEALTHY MEAL and leave feeling great knowing you didn't consume 1000 calories in one meal!

 

 

Thankfully it's not as difficult to go to a restaurant and find healthy meals.  Most restaurants have a Healthy Options Menu section.  Even the fast food restaurants display the caloric value of their foods, so that you can make the best selection possible. 

 

Here are few tips that I try to follow, that might just help you stay on track:

 

1) Drink water with lemon or unsweetened tea. 



2) Avoid eating the bread or chips that they offer to bring before your meal!!!  (that basket of chips and salsa are over 400 calories!!!!)

3)  Eat a salad- BUT avoid the 'FATTY TEMPTATIONS':  no bacon bits, croutons, creamy salad dressings, cheese or meats.  ( a salad with ranch dressing, cheese, croutons and lots of meat can be over 600 calories!)

4) For your sides, skip the potato loaded with butter and sour cream or the French fries and go with the steamed or grilled veggies!

5) Don't add extra salt!!! 

6) If it's broiled, ask them to NOT broil it in butter!

7) Order fish, chicken or lean red meat- be sure it's not fried!!!

8) Don't wear loose fitting clothes :)!!  If you wear something that's baggy and loose in the middle then you eat more!

9) Skip the cream sauces

10)  Last, but NOT least- always ask for a to-go box when you receive your meal so you can go ahead and put half of it in the box BEFORE you even begin eating.  Most restaurant servings are enough for at least two meals!!

 

 

As always, the best tip to remember is :EVERYTHING IN MODERATION

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.