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Showing posts with label snacks. Show all posts
Showing posts with label snacks. Show all posts
Sunday, March 9, 2014
Why I chose Shakeology
I wanted to clear up any questions that people may have about Shakeology and share my reasons for drinking it. It has changed my life! For even more info check out my Beachbody Coach page
1. My why.
This is the video that started it all for me.
When I watched my friend, Kimberly Wynn's story I felt like she was talking about me (except for the appendectomy and adhesion part). I had been struggling with gastrointestinal issues for YEARS. After much debate, I finally decided to try out Shakeology. I decided to jump in head first and sign up as a coach. I told my husband that if I didn't make enough as a coach in 3 months then I would quit. It paid off in one month!!! Now, my husband is also drinking it and we both have more energy, feel better, perform better and, in my opinion, look better.
2. What sets Shakeolgy apart from other shakes is that it's a meal replacement
Shakeology is an entire MEAL REPLACEMENT. That is, if you were to go through the salad bar 5 times. I love this video: Tony Horton "checks out" Shakeology. Okay, the lady is a little bit scary, but I love Tony! He is a nut!!! Seriously, there is no way that I can get all of those superfoods into my daily diet. I love fruit and I tolerate vegetables, but sometimes I get tired of trying to figure out how to get them all into my daily meal plan. I often drink Shakeology to replace my lunch or dinner. I count it toward one of my servings of vegetables for the day and I feel pretty darn good about that.
3. It's perfect for on the go!
I had someone ask me if Jamba Juice was a good snack when you are out running errands. I would say-no! Check out not only the difference in cost, but also sugars, carbs and calories. This one is a no-brainer. I carry a packet of Shakeology in my purse at all times for emergencies. I never know when a few errands will turn into the whole afternoon. I can just dump the packet into my water bottle and I have a nutritious, convenient snack.
4. It is cost effective when compared to buying each of these ingredients separately!
Most of the ingredients in Shakeology you can't even find in a regular grocery store. You would have to go to a specialty food store for them. The difference in the cost is crazy too. Plus it's hard to always find everything in season or fresh, not to mention organic. I am super busy, but I also want to get the best bang for my buck. That's what Shakeology is. I found it to be the greatest value in nutrition. This video shows how the developers of Shakeology have traveled the world to find the ingredients.
Shakeolgy: Daily Dose of Dense Nutrition
5. It is not a protein powder.
Shakeology does have about 16 grams of protein per serving, but it is not just a protein powder. I used protein powders for years. I never really felt like they were benefiting my health in any way. Actually, when I quit them I instantly felt so much better. I'm sure that it helped that I started Shakeology soon after I finished my last bag of protein powder, but the difference was very noticeable.
6. I have more energy and less cravings.
Within 10 days of starting to drink a daily serving of Shakeology, I no longer had the "drag-butts" at 3 pm. I was able to quit drinking pop and never look back. I still have a sweet tooth, but it has decreased drastically. I also lost a few pounds quickly after starting it, without changing anything else.
Another great video is 3 Reasons to Drink Shakeology. Do it for your health, for your happiness and for your family.
1. My why.
This is the video that started it all for me.
2. What sets Shakeolgy apart from other shakes is that it's a meal replacement
Shakeology is an entire MEAL REPLACEMENT. That is, if you were to go through the salad bar 5 times. I love this video: Tony Horton "checks out" Shakeology. Okay, the lady is a little bit scary, but I love Tony! He is a nut!!! Seriously, there is no way that I can get all of those superfoods into my daily diet. I love fruit and I tolerate vegetables, but sometimes I get tired of trying to figure out how to get them all into my daily meal plan. I often drink Shakeology to replace my lunch or dinner. I count it toward one of my servings of vegetables for the day and I feel pretty darn good about that.3. It's perfect for on the go!
I had someone ask me if Jamba Juice was a good snack when you are out running errands. I would say-no! Check out not only the difference in cost, but also sugars, carbs and calories. This one is a no-brainer. I carry a packet of Shakeology in my purse at all times for emergencies. I never know when a few errands will turn into the whole afternoon. I can just dump the packet into my water bottle and I have a nutritious, convenient snack. 4. It is cost effective when compared to buying each of these ingredients separately!
Shakeolgy: Daily Dose of Dense Nutrition
6. I have more energy and less cravings.
Within 10 days of starting to drink a daily serving of Shakeology, I no longer had the "drag-butts" at 3 pm. I was able to quit drinking pop and never look back. I still have a sweet tooth, but it has decreased drastically. I also lost a few pounds quickly after starting it, without changing anything else.
Another great video is 3 Reasons to Drink Shakeology. Do it for your health, for your happiness and for your family.
Wednesday, February 26, 2014
Meals: Ideas, planning and prepping
Planning, prepping,
shopping,
It may seem like a lot of work, but I have found that I am more successful at weight loss, maintenance and sticking to clean eating when I do them. Here are some suggestions and ideas of what works for me.
These are 2 YouTube videos that I made:
Meal Planning
Meal Prepping
BREAKFAST
Oatmeal with 1/2 banana, walnuts/ 4 egg whites
smoothies
Shakeology with berries & spinach
Quinoa, almond milk, berries
Teff, almond milk, berries
Greek yogurt, berries, Fiber One cereal
Cottage Cheese, berries, Fiber One cereal
4 Egg whites or whole 2 eggs with peppers/onions/mushrooms
Pumpkin Pancakes
SNACKS
Shakeology/smoothie
2 eggs, berries or veggies
1/2 chicken breast, steamed green beans
canned tuna, apple
chopped veggies (celery, carrots, peppers), Avocado hummus
Almond butter or peanut butter, apple
quinoa, 1/2 banana
LUNCH
leftovers
salad: greens, chopped veggies of choice/ quinoa or beans/ ground turkey, turkey breast, chicken/ dressing
Rice and Black Beans
DINNER
Chicken Fajitas
Everyday Marinara Sauce with baked chicken or pork roast
Chicken and Vegetable Bake
Salmon baked on a bed of spinach, baked potato
Roasted turkey breast, steamed broccoli, rice
Tenderloin, roasted carrots, beets, leeks & sweet potato
Baked tilipia, steamed spinach, tomatoes
Thursday, February 13, 2014
Avocado Hummus
Avocado Hummus-super easy and delicious. My kids loved it!
16 oz can of chickpeas
1 avocado
fresh cilantro (about 1/4 cup)
1/2 fresh squeezed lemon
1/2 tsp garlic powder
1/4 tsp sea salt
1/4 tsp chili powder
Use a food processor to blend ingredients into desired consistency. Serve with veggies or whole grain crackers. Next time I want to try adding some salsa to make it more like guacamole.
16 oz can of chickpeas
1 avocado
fresh cilantro (about 1/4 cup)
1/2 fresh squeezed lemon
1/2 tsp garlic powder
1/4 tsp sea salt
1/4 tsp chili powder
Use a food processor to blend ingredients into desired consistency. Serve with veggies or whole grain crackers. Next time I want to try adding some salsa to make it more like guacamole.
Friday, January 24, 2014
Clean Eating Challenge Group
At the beginning of the new year I really needed a change. I had slowly been slipping back into some old habits-drinking pop and eating sweets. Then my friend introduced me to Shakeology and I was hooked. I love the team/coach approach. I am on a team with fabulous people that are inspiring me to take "Clean Eating and Fitness" to a whole new level. It didn't take me long to realize that the natural thing for me to do was to direct this passion to becoming a Beachbody Coach. I decided to do my first challenge group based on the Clean Eating principles. Today is day 5, so I thought I would share what we have been working on so far.
I have been debating where to start with this challenge. All of the "rules" of clean eating are important and it's hard to separate them. I promised all of you that this would be very basic, so we will start with the the most basic necessity of life: water. Water will help you these next 3 days as your body detoxes from the chemicals from pop and sugar. You will probably have a headache, BUT- after you get past those first 3 days, I promise you will feel so much better. Before I started eating clean, I would take Tylenol or Ibuprofen at least three times a week for headaches. Now I might have a headache once a month.
Water makes up about 60 percent of the human body, and it is involved in every system in the body. It regulates body temperature, cushions and protects vital organs, transports nutrients, and eliminates waste. So how much water should you drink? The rule of thumb is you should strive to drink half your body weight in ounces.
Make water your first choice. Americans consume 21 percent of their daily calories from beverages. Few people are aware of all the “liquid calories” they drink. Sugar-sweetened sodas with high-fructose corn syrup or other refined sugars are not included on a clean diet. Water is your best bet.
I drive my husband nuts because I leave glasses of water on the counter tops, bedside table, dresser, computer desk, lamp tables, and in the car. Sometimes I will have 4 or more, empty water bottles floating around in the car. I hate to be stuck without water though and an empty water bottle is usually easy to fill up at a drinking fountain or even at a convenience store.
When you think that you are hungry, and it hasn't been 2 hours since your last meal, try drinking a glass of water or herbal tea before you seek out a snack. Often your mind is confusing your need for water with food. I drink a lot of herbal tea, especially in the winter, when I want to curl up with a good book.
Make sure that you do not leave home without your water bottle. Stick it in your purse, car, strap on to your belt around the house - is that going too far?!?!
For this challenge we will be drinking 2-3 liters of water per day, striving toward the 3 liters for the next 3 days. You can add fruit, like lemon slices, or vegetables, like cucumber, but do not count any of the water that you add anything else to- such as crystal light. Post how much water you drank today.
Day 2: Lean Protein
Eat a serving of lean protein with each meal.
Day 1: Water
I have been debating where to start with this challenge. All of the "rules" of clean eating are important and it's hard to separate them. I promised all of you that this would be very basic, so we will start with the the most basic necessity of life: water. Water will help you these next 3 days as your body detoxes from the chemicals from pop and sugar. You will probably have a headache, BUT- after you get past those first 3 days, I promise you will feel so much better. Before I started eating clean, I would take Tylenol or Ibuprofen at least three times a week for headaches. Now I might have a headache once a month.Water makes up about 60 percent of the human body, and it is involved in every system in the body. It regulates body temperature, cushions and protects vital organs, transports nutrients, and eliminates waste. So how much water should you drink? The rule of thumb is you should strive to drink half your body weight in ounces.
Make water your first choice. Americans consume 21 percent of their daily calories from beverages. Few people are aware of all the “liquid calories” they drink. Sugar-sweetened sodas with high-fructose corn syrup or other refined sugars are not included on a clean diet. Water is your best bet.
I drive my husband nuts because I leave glasses of water on the counter tops, bedside table, dresser, computer desk, lamp tables, and in the car. Sometimes I will have 4 or more, empty water bottles floating around in the car. I hate to be stuck without water though and an empty water bottle is usually easy to fill up at a drinking fountain or even at a convenience store.
When you think that you are hungry, and it hasn't been 2 hours since your last meal, try drinking a glass of water or herbal tea before you seek out a snack. Often your mind is confusing your need for water with food. I drink a lot of herbal tea, especially in the winter, when I want to curl up with a good book.
Make sure that you do not leave home without your water bottle. Stick it in your purse, car, strap on to your belt around the house - is that going too far?!?!
For this challenge we will be drinking 2-3 liters of water per day, striving toward the 3 liters for the next 3 days. You can add fruit, like lemon slices, or vegetables, like cucumber, but do not count any of the water that you add anything else to- such as crystal light. Post how much water you drank today.
Day 2: Lean ProteinEat a serving of lean protein with each meal.
Examples of LP:
egg whites, lean turkey, chicken and pork, beans and legumes, lean fish, shrimp, clams, mussels, bison and other game meats, hummus, quinoa, spirulina, sea vegetables, protein powder, tofu and tempeh.
Think of these food lists as general guidelines to what you should include in your food plan -this is not a diet. If you have a clean, (or healthy) alternative that's not here, give it a try. You don't have to include everything in your food plan either. Pick and choose what fits best for you according to taste, cost and availability. Preferences change from person to person, so choose what tastes best for you. If you like what you eat, you'll enjoy the plan and stick to it.
Day 4: Eat 5-6 meals a day.
Eat like a baby. Babies eat every 2-3 hours and we should too. You should feel hungry within this time if you are eating the right portions of food. Eating 6 small meals keeps your metabolism revved up throughout the day. Make sure that you are getting your 4 veggies, 2 fruits and eating a combination of lean protein and complex carbohydrate with each meal.
Remember that breakfast is the most important meal of the day, so DO NOT SKIP it. Make sure that you eat breakfast within one hour of rising. Tosca Reno (the clean eating lady) says that "people who do eat breakfast are many more times likely to be slim than those who don’t. Eating breakfast on a regular basis helps keep the body nourished and satisfied while providing abundant energy." Also starting your day off with 1/2 lemon squeezed into 8 oz of water is a natural "cleanser." I even like to add lemon slices to my water for something different.
Day 5: portion control.
I will say it again- THIS IS NOT A DIET!!! To me a diet means short term. It's the quick fix. Clean eating is a lifestyle. It's learning how to eat food that provide fuel to your body so that you look, feel, and perform better. What happens when you put the wrong fuel in your car? Your car breaks down. Your body is no different. That's what days 1-4 were all about: putting the right fuel in your body.
The problem is, you can gain weight clean eating. What?!?! Yep, a calorie is a calorie is a calorie. That's why portion control is so important. If you eat clean foods, in the right portions, every 2-3 hours you will lose weight - if that's your goal. Eating sweets isn't the only thing I struggle with. I also have a tendency to over eat. That's why I needed this challenge group too. I'm back to adhering to appropriate portions sizes. I measure and weigh everything but my fruits and veggies. I try to just pile those, especially the veggies, on my plate and eat to my heart's content. I love to use my hands to measure. The reason it's best to measure with your hands is because it fits your needs.
egg whites, lean turkey, chicken and pork, beans and legumes, lean fish, shrimp, clams, mussels, bison and other game meats, hummus, quinoa, spirulina, sea vegetables, protein powder, tofu and tempeh.
Think of these food lists as general guidelines to what you should include in your food plan -this is not a diet. If you have a clean, (or healthy) alternative that's not here, give it a try. You don't have to include everything in your food plan either. Pick and choose what fits best for you according to taste, cost and availability. Preferences change from person to person, so choose what tastes best for you. If you like what you eat, you'll enjoy the plan and stick to it.
Day 3:
Complex Carbs in the form of fruits and vegetables
Eat at least 4 servings of vegetables per day and eat 2 servings of fruit.
Remember, above all,this is NOT a diet. This is eating real foods. I know that yesterday was really hard. I know that your body is craving those non-foods that you aren't eating. You know what though, it's just food!!! Don't give food power over you, especially food that will do nothing but sabotage your goals.
Day 4: Eat 5-6 meals a day. Eat like a baby. Babies eat every 2-3 hours and we should too. You should feel hungry within this time if you are eating the right portions of food. Eating 6 small meals keeps your metabolism revved up throughout the day. Make sure that you are getting your 4 veggies, 2 fruits and eating a combination of lean protein and complex carbohydrate with each meal.
Remember that breakfast is the most important meal of the day, so DO NOT SKIP it. Make sure that you eat breakfast within one hour of rising. Tosca Reno (the clean eating lady) says that "people who do eat breakfast are many more times likely to be slim than those who don’t. Eating breakfast on a regular basis helps keep the body nourished and satisfied while providing abundant energy." Also starting your day off with 1/2 lemon squeezed into 8 oz of water is a natural "cleanser." I even like to add lemon slices to my water for something different.
Day 4: Eat 5-6 meals a day.
Eat like a baby. Babies eat every 2-3 hours and we should too. You should feel hungry within this time if you are eating the right portions of food. Eating 6 small meals keeps your metabolism revved up throughout the day. Make sure that you are getting your 4 veggies, 2 fruits and eating a combination of lean protein and complex carbohydrate with each meal.
Remember that breakfast is the most important meal of the day, so DO NOT SKIP it. Make sure that you eat breakfast within one hour of rising. Tosca Reno (the clean eating lady) says that "people who do eat breakfast are many more times likely to be slim than those who don’t. Eating breakfast on a regular basis helps keep the body nourished and satisfied while providing abundant energy." Also starting your day off with 1/2 lemon squeezed into 8 oz of water is a natural "cleanser." I even like to add lemon slices to my water for something different.
Day 5: portion control. The problem is, you can gain weight clean eating. What?!?! Yep, a calorie is a calorie is a calorie. That's why portion control is so important. If you eat clean foods, in the right portions, every 2-3 hours you will lose weight - if that's your goal. Eating sweets isn't the only thing I struggle with. I also have a tendency to over eat. That's why I needed this challenge group too. I'm back to adhering to appropriate portions sizes. I measure and weigh everything but my fruits and veggies. I try to just pile those, especially the veggies, on my plate and eat to my heart's content. I love to use my hands to measure. The reason it's best to measure with your hands is because it fits your needs.
If you are interested in joining a challenge group send me an email at lisaborden7@beachbodycoach.com. You can also follow me on my Facebook page https://www.facebook.com/pages/Clean-Eating-and-Fitness-A-Journey/545595565460568.
Saturday, March 30, 2013
What I eat
Recently my friend Libby (co-host of KPVI More and fellow participant in 6 Figures) asked me how I am able to eat over 1600 calories per day since I am eating clean. Actually, my problem is trying not to eat over that each day. Just because a food is clean, it doesn't mean it is low in calories. Sure, you can eat mounds of spinach, kale, broccoli, asparagus, etc. for very few calories, but nuts, dried foods, oils and the like are very high in calories. That's probably why I have an addiction to Adam's natural peanut butter and prunes (not together). I decided to break down what I eat during the day, just to show how easy it is to eat clean and get the proper nutrition. These are my very favorite meals. I'm not a nutritionist and if one looked over my meals, they would probably see a lot of things that I am doing wrong. However, this is what seems to be working for me. I have been able to keep up a high level of fitness and energy.
Breakfast
4 squares of Jamie Eason's Carrot Cake Protein Bars covered in 1 cup almond milk and microwaved for about 1 minute. I top with 1 TBSP chopped walnuts
or
4 egg whites and Everyday Oatmeal
My "Everyday oatmeal"
1/3 cup oats
2/3 cup water
1 TBSP chia seeds
cinnamon to taste
1/2 cup fruit: apples or blueberries are my favorite add ins
I microwave everything for 2 minutes, then I add 1 packet of stevia and almond milk to desired consistency.
Post workout snack
4 eggs whites scrambled with kale or spinach and chopped peppers (pretty much whatever veggies I have)
or
Berry Smoothie: 1/2 banana, 1/2 cup berries (fresh or frozen), scoop of protein powder, water
Lunch
Jamie Eason's Turkey Meatloaf Meatballs, sauteed peppers, salsa, cholula
or
4 oz chicken, sweet potato, veggies (I usually used some kind of frozen mixed veggies)
or
last night's leftovers
Mid afternoon snack
1 oz nuts and apple
or
1 rice cake, 1/2 cup cottage cheese, 1 TBSP raisins, 1 TBSP pecans and cherry tomatoes or cucumbers
Dinner
Salmon and spinach- I line a baking dish with aluminum foil and then lay down a bed of spinach (a couple of handfuls) then I place the salmon on top and sprinkle on a little bit of sea salt and cracked pepper. I fold the foil around the salmon and bake at 350 for about 30 minutes. Salmon is such a nice, fatty fish that the oils seep into the spinach and make it oh, so yummy!!!
or
4 oz chicken and salad (whatever is chopped up, so I can just throw it all together) and Newman's Own Balsamic Vinaigrette dressing (Lite)
PM Snack
If I'm really hungry then I will make a protein smoothie with lots of ice, a little water and chocolate protein powder. If I'm really, really hungry and a little bit naughty (so almost every night) I'll add in a little all natural peanut butter. My goal is to only eat 1 serving of nuts a day, so often I will divide the 1 oz serving between breakfast and my mid afternoon snack.
The total for all of this, including the PM snack is around 1600 calories. I still need to work on increasing my intake of carbohydrates from veggies because this breaks down to about 40% protein, 30% carbs, and 30% fats. Mondays, Wednesdays, and Saturdays are my high calorie burn days so I usually eat more on those days. Now that my mileage is up to 18 miles and increasing for my Saturday long runs, I'm letting myself have that be a freebie day. I usually use that as my day to go out to eat and get dessert too. Sundays are my most difficult day because they are notoriously days of gluttony in my home and extended family dinners. Now that the weather is warmer I am using this day to take my dog for a walk in an attempt to stay out of the kitchen. I'm also keeping my portions smaller, but still eating my 5-6 meals. It hasn't really helped that much, but I'm working on it. As for the other days, I have good days and bad days too. I still love and crave chocolate every single minute of each day. I haven't been buying dark chocolate and I make my kids hide all sweets from me. My daughter has become the sweets police with me and since she is a lot like me, I'm kind of scared of crossing her. I guess whatever works! I love popcorn and I will either make it clean or else eat Jolly Time Healthy Pop-kettle corn. It's probably not the cleanest choice, but it helps to curb my sweet tooth.
Breakfast
4 squares of Jamie Eason's Carrot Cake Protein Bars covered in 1 cup almond milk and microwaved for about 1 minute. I top with 1 TBSP chopped walnuts
or
4 egg whites and Everyday Oatmeal
My "Everyday oatmeal"
1/3 cup oats
2/3 cup water
1 TBSP chia seeds
cinnamon to taste
1/2 cup fruit: apples or blueberries are my favorite add ins
I microwave everything for 2 minutes, then I add 1 packet of stevia and almond milk to desired consistency.
Post workout snack
4 eggs whites scrambled with kale or spinach and chopped peppers (pretty much whatever veggies I have)
or
Berry Smoothie: 1/2 banana, 1/2 cup berries (fresh or frozen), scoop of protein powder, water
Lunch
Jamie Eason's Turkey Meatloaf Meatballs, sauteed peppers, salsa, cholula
or
4 oz chicken, sweet potato, veggies (I usually used some kind of frozen mixed veggies)
or
last night's leftovers
Mid afternoon snack
1 oz nuts and apple
or
1 rice cake, 1/2 cup cottage cheese, 1 TBSP raisins, 1 TBSP pecans and cherry tomatoes or cucumbers
Dinner
Salmon and spinach- I line a baking dish with aluminum foil and then lay down a bed of spinach (a couple of handfuls) then I place the salmon on top and sprinkle on a little bit of sea salt and cracked pepper. I fold the foil around the salmon and bake at 350 for about 30 minutes. Salmon is such a nice, fatty fish that the oils seep into the spinach and make it oh, so yummy!!!
or
4 oz chicken and salad (whatever is chopped up, so I can just throw it all together) and Newman's Own Balsamic Vinaigrette dressing (Lite)
PM Snack
If I'm really hungry then I will make a protein smoothie with lots of ice, a little water and chocolate protein powder. If I'm really, really hungry and a little bit naughty (so almost every night) I'll add in a little all natural peanut butter. My goal is to only eat 1 serving of nuts a day, so often I will divide the 1 oz serving between breakfast and my mid afternoon snack.
The total for all of this, including the PM snack is around 1600 calories. I still need to work on increasing my intake of carbohydrates from veggies because this breaks down to about 40% protein, 30% carbs, and 30% fats. Mondays, Wednesdays, and Saturdays are my high calorie burn days so I usually eat more on those days. Now that my mileage is up to 18 miles and increasing for my Saturday long runs, I'm letting myself have that be a freebie day. I usually use that as my day to go out to eat and get dessert too. Sundays are my most difficult day because they are notoriously days of gluttony in my home and extended family dinners. Now that the weather is warmer I am using this day to take my dog for a walk in an attempt to stay out of the kitchen. I'm also keeping my portions smaller, but still eating my 5-6 meals. It hasn't really helped that much, but I'm working on it. As for the other days, I have good days and bad days too. I still love and crave chocolate every single minute of each day. I haven't been buying dark chocolate and I make my kids hide all sweets from me. My daughter has become the sweets police with me and since she is a lot like me, I'm kind of scared of crossing her. I guess whatever works! I love popcorn and I will either make it clean or else eat Jolly Time Healthy Pop-kettle corn. It's probably not the cleanest choice, but it helps to curb my sweet tooth.
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