Weight Gain During Pregnancy

How much weight should I gain and how many calories should I consumer while pregnant?

I have always been very conscientious about my weight and careful about what I eat. So, when I got pregnant I thought "Yes! Free Pass! Eat Whatever I want!!!" It didn't help that while I was pregnant I did not experience any morning sickness and I had an amazing appetite. I was so hungry all of the time. I craved everything and anything especially chicken wings, root beer, and mangoes.

A couple months into my pregnancy I went to my regular doctor visit and I asked him if my weight gaining was okay and he replied "Well, it is fine-you are just a little ahead of schedule". After the appointment I sat in my car and cried. During my entire pregnancy I heard two extremes either 1. You look like you have hardly gained any weight-you are all baby or 2. Wow! You really gained weight. It totally messed with my head!

I ended up gaining 58 pounds while pregnant and I couldn't blame it on my baby because she arrived three weeks early at only 5 pounds.   Next time around I plan on being smarter about my weight gain. I now understand that it is a misconception that you should eat for two. It was so difficult for me to lose that much weight so next time around I plan on being more careful.

Here are the guideline that I have found that are good to go by:

-In the beginning of your pregnancy stick with an extra 300 calories a day. Towards the end of your pregnancy you can add up to 500 calories. If you are carrying more than one child or workout a lot you might need to add in extra calories. It is a good idea to speak with your physician.

-If you are already at an average weight you should gain about 25-35 pounds during your pregnancy. If you are underweight while getting pregnant you can gain about 28-40 pounds and if you are considered overweight you should only gain 15-25 pounds. So, a good average of weight to gain is 25 pounds.

The important thing  is that you feel good and that your baby is healthy. I think it is okay to eat some extra chicken wings once in a while (come on your hormones are raging!) but as with anything keep everything in moderation.

Sharing about Shakeology

As long as I have known my husband it has been a battle for him to eat healthy. He is not a big fan of vegetables or fruits. When I first met him the mention of the word "salad" or " lettuce" freaked him out. It was hard for me to understand this because I have always loved fruits and vegetables (don't get me wrong I love my meat and sweets too!) I was always worried about his lack of nutrition and what I could do to help him (other than to disguise his fruits and vegetables!)

This starts my journey with Shakeology. When my husband first told me about Shakeology the first thing I thought was "Shake-what?!" and then next thing I thought (or said!) was "Yeah-I am NOT spending that much on a drink!".  Like most battles my husband won. He convinced me to just take money out of our monthly grocery budget and not spend as much on groceries since this would replace meals he would eat (okay-not a bad argument). So, we ordered the shakes. I wanted nothing to do with them since he had to talk me into them, but he absolutely loved them.

Fast forward a few months later. I was home recovering from a C-section and could not move very well and I had no energy to think about what to make for a meal. However, I KNEW I had to continue to get nutrients and eat well since I was breastfeeding. I just didn't have an appetite or energy to do so. My "good mom" genes kicked in and I caved. I asked my husband to fix me a Shakeology shake. At least I knew from other mom's and doctors that Shakeology was safe to drink while breastfeeding. I soon found myself asking my husband to make me a shake every day before he left for work. I would sip on it while I was home with our new baby. I would grab veggies or other light, healthy quick snacks in addition to this. In one month with absolutely NO exercise (not even light walking) I had dropped 30 lbs and I felt great (well other than the pain from my surgery). Shakeology was my new best friend! We even had to start ordering two bags of it a month because I was stealing all of his.

Today I am fully recovered from my C-section and back to work and working out. Shakeology is still my B.F.F because it is SO convenient. I drink it every morning for breakfast. Sometimes even on my way to work or once I am there checking my emails. I will also sometimes drink a second shake on my lunch break if there aren't any other healthy, quick alternatives at home. Even if  I end up eating crappy the other meals I at least know I got in one healthy meal that day.

The other thing that I love about Shakeology is that I can drink it having milk sensitivities. I select the "Vegan" option of it which is made with pea and rice proteins rather than whey. I mix it with Almond milk. So, I am not consuming any dairy. However, we do have non-vegan options for people who don't mind dairy. Here are the flavors you can choose from; Vegan Chocolate or Tropical Strawberry, Regular Chocolate, Greenberry, or Vanilla. Again, I prefer to make them with Almond milk but you can use water or regular milk. The chocolate is very versatile because you can add peanut butter, a banana, coffee etc.

My husband and I loved the Shakeology shakes so much that we actually signed up to be Beachbody coaches so that we could get the shakes at a discounted rate. If you can't afford them this is also an alternative option for you too!

Take a minute to watch my video on how I make Shakeology and see how quick and easy it really is.

If you have questions or are interested in trying a sample let me know.

 What Does Eating Clean Mean?

Eating clean (EC) means staying away from highly processed foods such as desserts, candy, pop, and breads. Eating clean is going back to the basics from a long time ago.  EC will give you the healthiest options, most nutrients and energy as well as prevent horrible things such as diabetes and cancer. If you are feeling tired, have gained weight or have any other uncomfortable symptoms (such as bloating, irritable bowel, headaches, irritability) it could very well be your diet and eating too many processed foods.

When you first start to eat clean you may initially feel more tired or sick because your body is used to running on a bunch of sugar, fats, and caffeine. So, it is important to give it time. Some people can comfortably quit bad habits (such as drinking diet pop) cold turkey while others have to wean themselves off of it. For example, if you currently drink one can of pop a day then you can probably quit cold turkey. However, if you drink three or more cans of pop a day you should gradually reduce the amount of cans you drink each week.

Every time you put food in your mouth you should ask yourself "Does this have nutritional value?" You need to eat to live, not live to eat. Eating is providing  fuel for your body not a mood pick me up, hobby or activity. We (Americans) have turned eating into a social activity and a high or addiction. We need to change the way we think about food.

It may take a while to break your addiction to food. But, I promise you that over time healthy foods will be more appealing and processed foods will not be. I can speak from example. I used to drink up to nine cans of mountain dew a day and now I can't even bare to drink one can! This will need to be a lifestyle change, a process, and a journey. Don't give up!

Here are some ways to determine if food is clean or processed:

Processed: It has an expiration date, comes in a package or box

Clean: You can grow it in a garden or it was derived naturally from the ground or a seed

Tip: Shop on the outside of the grocery store in the produce aisles. The inside aisles have all of the processed foods.

Tip: Check the ingredients list: If it has a ton of ingredients don't buy it.  If it contains words in the list that you cannot pronounce, don't buy it.  If an ingredient ends  in -ose it is most likely some form of sugar, don't buy it.

Eating Healthy on a Budget

I am by no means an expert on eating on a budget. In fact, this is one major area in our lives that we are trying to improve. So, that is why I am going to be sharing what I learn along the way in case it helps anyone else out as well. Whenever I walk into the grocery store I always vow that I will only spend X amount of money. Then, before I know it all of these enticing things jump out at me and I throw them in the cart. Most of the time they are healthy food items. But, that doesn't justify over spending. Well, last shopping trip I was determined to not let it get the best of me. So, this is what I did:

1. Plan enough meals and snacks for the week

2. Make a list based on those meals. Before you make the list look through your kitchen to make sure you don't already have some of the stuff (I am famous for buying stuff that I already had tucked away that I forgot I had!)

3. Look through your coupon organizer to see if you have any coupons that you can use. Just use coupons on things that you actually need. I mean-do you really need poptarts just because they are $1.00 off?

4. Set a limit (goal) and take out just that amount of cash.

5. Go to the cheapest grocery stores first. If you have an ALDI's or a comparable store go there first. Take your list in with you and as you find the items on the list cross them off. Whatever items (if there are any left) that you couldn't find then go to the next cheapest store and purchase the rest of the items there.

6. Once you run out of food for the week-DO NOT go back and buy more until the designated time to go again unless it is for something you HAVE to have such as baby formula. You would be amazed at how much stuff you can come up with around your cupboards even if it means eating cereal for two days in a row.

What we got for under $100:

Last time I went grocery shopping I took my husband and daughter with me. We turned the entire shopping trip into a fun challenge. We were so excited when we met our challenge. We got the following items (a weeks worth of groceries for three) for under $100.00. We are using these groceries to follow the 21 day fix diet plan we are on so all of the items we bought were very healthy!

Store 1

ALDI: Bag of Sweet Potatoes, Container of mixed nuts, Agave Nectar, Sea Salt Grinder, 2 cans of olives, 2% shredded cheddar cheese, 2 containers of organic baby spinach, Raw head of broccoli, 2 Mangos, bag of navel oranges, Graham crackers, pack of kiwi fruit, six cartons of almond milk, bunch of grapes, Strawberries, Ricotta cheese, mushrooms, 2 jars of organic pasta sauce, two containers of lowfat cottage cheese, blueberries, raspberries, 2 bunches of bananas=$77.36

Store 2

Buehlers: Organic Eggs, 2 boxes organic mac & cheese, sugar in the raw, 1 whole roasted chicken, four avocados, bunch of kale=$12.64

Grand Total= $90.00

A couple last reminders! It is okay to buy generic. Some factories make the same food and just slap different labels on them. You don't need to buy everything organic and you also don't need to buy everything name brand. Focus on buying clean, unprocessed food and buy local anytime it is possible!

Sixteen Can't Miss Weight Loss Tips

I have read probably every exercise and nutrition book and article on the market. I have always been fascinated with health and losing weight. I find great joy in watching "the Biggest Loser" and "Makeover-Weight Loss Edition". I am like a sponge obsessed with learning new weight loss and exercise tips. Through my online fitness coaching I often try to share everything I have learned with my friends and family but it is so hard to summarize everything I know and would like to share. So, I have finally done just that! I am sharing with you my sixteen tips for weight loss. These are principles that I apply in my own life that have worked for me. I promise that if you do these things you will see awesome results! If you would like further advice or are interested in speaking with me feel free to also sign up for a free account. I would love to help you in your fitness journey!

 Sixteen Can't Miss Weight Loss Tips:

1. Eat Breakfast-They call it Break-Fast for a reason. When you eat the first meal of the day you are breaking the fast from sleeping and you rev up your metabolism for the day. Try to eat within a half an hour from rising.

2. Eat every 3 hours-5 small meals- Think of your body like a furnace or a car. If you don't fuel the furnace then your body will not run properly. If you continuously fuel your body with proper nutrients and healthy snacks your metabolism will stay revved up. A lot of people have the misconception that if they starve themselves they will lose weight. If your body goes into starvation mode then it actually holds onto fat. Here is an example; 7am-eat breakfast, 10am-morning snack, 1pm-lunch, 4pm-afternoon snack & 7pm dinner (adjust this according to when you get up). Despite what we were taught growing up breakfast & lunch should be our bigger, heavier meals because we have the rest of the day to burn them off. Dinner should be a lighter meal like a salad with lean chicken breast.

3. Avoid eating 2-3 hours before bed-Your body cannot rest if it is trying to digest food all night. If you do not get enough proper rest you will not perform well during the day and your body won't have a chance to rest and rebuild.

4. Eat Clean-Eat as many organic and fresh fruits and vegetables as possible. You also can eat whole grains and healthier carbs (such a quinoa, sweet potatoes, and 100% whole wheat products). Avoid processed foods, white bread, candies & desserts.

5. Avoid Empty Calories-Whenever you eat something make sure it has a purpose for your body and nutritional value. You want to eat things that will provide you with nutrients, vitamins & minerals, and energy. A doughnut has none of those things. You need to eat to survive, not survive to eat. If you are eating (or drinking pop) and it doesn't have nutritional value you are simply eating for pleasure purposes. This is referred to as emotional eating. Everytime you go put food in your mouth ask yourself what the purpose is behind it.

6. Clean out your cupboards-This one is huge! The old saying "out of sight out of mind" is so true. If it is in your cupboard it is one step away. If you want something the chances of you taking time to go buy it and spend money are far less then if it is already in your cupboard. If you are serious about losing weight and getting healthy you MUST clean out your cupboards and replace your junk with healthier options. You also have to get your entire family or anyone else living in your house on board.

7. Do the 80/20 Rule-We are all human. We cannot be perfect all of the time. However, if we are "good" most of the time we will see results. If you try to eat well 100% of the time you will fail and then you will feel shameful about it. I recommend following the 80/20 rule. This means that you strive to eat well and workout 80% of the time and allow yourself a break 20% of the time. What does that look like? Say you worked out Monday and Tuesday and you also didn't slip up on your eating either days. On Wednesday someone brings birthday cake into the office and it is from your favorite bakery. Eat that cake! However, if you have a lot of co-workers and there is always some type of celebration you can't say yes everything. Pick your battles.

8. Make Working out a priority-DO NOT SAY "I don't have time". We all have the same 24 hours in a day and even the busiest people find time to workout. You have to make working out a priority just like eating, going to work or dropping the kids off at school. The easiest way for me to make it a priority is to workout first thing early in the morning before I go to work and before everyone else wakes up. This way I know that nothing else the rest of the day will interfere with my workout. If time is a problem you need to find a workout you can do in a short amount of times such as T-25 (25 minute workouts) or P90X3 (30 minute workouts)

9. Don't drink your calories-You will not believe the amount of calories you consume by drinking pop, juice or adding creamer and sugar to your coffee. Try to stick with water, black coffee or plain tea. I know a lot of people who lost weight simply by eliminating pop. Make sure to do it slowly though. Each week decrease the amount of pop you drink every day. Believe it or not I used to be addicted to Mountain Dew and I would drink up to nine cans a day. Now, just looking at it makes me feel sick.

10. Get a good support system (accountability group)-As a Beachbody coach I am constantly starting and joining my own accountability groups over Facebook. I cannot tell you how many mornings I woke up super tired and wanted to blow my workout off. However, I pushed through and did it because I knew I had to report back to my group that I did my workout. If you don't join a social media group then get a running buddy or friend to go to the gym with you. Ask someone to read your food journal that you write down everyday. Sign up to run a 5K or join a local fitness challenge.  If you have a lot of negative people in your life get rid of them! You need a good support system now more than ever.

11. Add Variety to your workout routine/mix it up-If you continue to do the same type of workout and moves your body will quit giving you new results. You cannot go to the same aerboics class or lift the same amount of weights and see results. You have to mix it up and create muscle confusion in your body. If you aren't sure what this looks like or don't know where to start I recommend trying a Beachbody workout program such as P90X or Turbo Fire. All of their programs have variety and change it up. The other benefit is that it keeps your interest and prevents you from being bored.

12. Don't pick just cardio or just strength training- Cardio is awesome for improving endurance and burning calories. Did you know though that if you lift weights and have toned muscles that you burn calories while you are sleeping and resting even? Up to an extra 300 calories a day! Do not worry about bulking up. Women do not naturally bulk up when they lift weights and even most men have to really work at it or take supplements to bulk up. Strength training is also important to help with everyday things like carrying groceries or holding the kiddos. Make sure to incorporate strength training into your weekly workout routine.

13. Go by inches & how you feel-not the scale-The scale is not an accurate assessment for how you are doing with your weight loss. You may be retaining fluids or have a gain in weight because of an increase in muscles mass. If you constantly stare at the scale you may become discouraged. Rather than focus on the scale measure how many inches you are losing, how your clothes are fitting, and most of all if you FEEL better. It is about getting healthy not hitting a perfect number!

14. Make it a lifestyle not a diet-I think it is natural instict to want what we can't have. So, the minute you declare you are on a diet you automatically want to eat more junk! If you truly want to maintain a healthy weight and get healthy and fit you have to decide that you will follow this lifestyle for the rest of your life. Keep the word diet out of your vocabulary and instead call them goals or new changes.

15. Find a substitute for your favorite foods-There are sooo many healthy alternatives to our favorite foods. You just have to do some digging and experimenting to find new recipes. I promise you though that you will acquire a taste for your new versions fo the food you love. For example, if you love pasta try to use 100% whole wheat noodles. I have replaced my sugary coffee creamer with chocolate almond milk and raw sugar. You can still have your favorite foods on occassion but there are great alternatives to try to curb your cravings on a more regular basis. Check out our recipe section for some new recipes to try today.

16. Find a good (healthy!) pre-workout drink & replacement meal drink-I would fall short on my workouts and my eating if it wasn't for my two best friends-Shakeology and Energy & Endurance. When I wake up I am NOT Suzie Sunshine. I am tired and I do not want to workout. However, I down a glass of Energy & Endurance and I am a new woman. I am energized and focused to workout. The same goes with Shakeology. I cannot tell you what a lifesaver it has been. There are so many times when I don't have time to make a healthy breakfast or lunch and I would normally swing through a drivethrough or grab another unhealthy alternative but instead I mix up Shakeology and BAM-nutrition in a shake! If you don't have back-up options or quick healthy fixes you are more likely to throw in the towel when it comes to eating and working out. I go with E&E and Shakeology because I have done my research and they truly are the cleanest supplements out there. They are worth the money!!

I encourage you to pick a handful of tips from this list and add a new one every week. The goal is to eventually do all sixteen. It may take some time to make these a habit or learn what works for you. But, there are no shortcuts. Losing weight is going to take discipline and action steps. Like I said earlier, if you follow these-I promise you will see results!

Best Wishes on your weight loss journey!

Megan

I Can't Afford to Eat Healthy!

I Can't Afford to Eat Healthy!

The excuse I hear most when I talk to people about eating organic, buying supplements, Shakeology, or workouts is "I can't afford it!". I have even used this excuse myself. What we need to all realize is that at some point we will all HAVE to pay the price. It is up to us whether we want to pay for it now or later. What do I mean by that? I mean that if we don't take care of our health now then down the road we will have huge medical bills, co-pays, prescriptions, etc. to pay on top of being miserable and unhealthy. Look around you! Every time we turn around someone new has cancer, diabetes, open heart surgery etc. Those people are forced to pay big bucks to try to get better or even just stay alive. If we don't want to end up miserable and unhealthy down the road we need to be proactive not reactive!

Supplements-You get what you pay for. If you are buying cheap supplements from a convenience store you are probably throwing your money down the drain. These supplements (vitamins) are so processed that you body isn't actually absorbing any nutrients. You are probably just pooping those bad boys out! If you are going to take supplements you should get them through a whole food supplement such as Standard Process.

Protein/Meal Replacement Drinks-I can't tell you how many people have said to me, "I buy my protein powder in bulk online for ___$". When I look at the ingredients I have no idea what all the crap is that is included with that protein. It isn't quality protein. No wonder it is so cheap! Awesome-you are getting "protein" for dirt cheap-but what else are you polluting your body with along with that?  If you learn one thing from reading this let me share-QUALITY IS BETTER THAN QUANTITY! You get what you pay for. So, just because it is "cheaper" does not make it better.

There are some things that it is okay to go cheap on-toilet paper, shampoo, and other non-name brand products. If you read the back of a jar of pickles and the same ingredients are in Pickle jar A that are in Pickle jar B and Pickle jar B is cheaper then of course buy pickle jar B. It is so important to compare ingredients and 1. understand what the ingredients are and 2. understand why you are paying more for certain better quality ingredients.

I would much rather spend the money up front now buying healthy, organic, and better quality products in order to prevent diseases or bad things from happening then have to spend even more money down the road trying to fix the problems I created by eating crap and not taking care of my body.

But I don't have the money to buy the nicer stuff!!! This is just an excuse to create a roadblock for you on your path to good health. Where can you cut back so that you can afford what is important? Can you cancel Cable T.V.? What about quit going out to eat or buying fast food? Trust me, you will not notice the missing money when you spend it on your health-the only thing you will notice is your body telling you Thank you!

Shakeology Survey-It Really Works

Shakeology Really Works

You may have heard the buzz around how Shakeology helps transform people’s health.
Well if you’re wondering if the hype is true, it is. We even put it to the test! A BIG test.

Shakeology Survey results:

Here’s proof from nearly 3,000 daily Shakeology drinkers:*
93% feel healthier since drinking it.
86% report increased energy level.
81% feel it helped reduce their cravings for junk food.
91% said it helped improve their regularity.**
81% said Shakeology kept them full until their next meal.
72% said Shakeology helped them lose weight.
82% reported improved digestion.†
77% feel more alert and focused throughout their day.
74% noticed an improvement in their mood.
92% believe Shakeology is money well spent.
91% agree that Shakeology tastes great!
65% cut back on the amount of caffeinated beverages they consumed daily.
66% noticed their skin/hair/nails looked healthier.
97% believe it’s a smart investment in their health.

 



 

Shakeology really is a great product.  My wife and I searched for years trying to find a great shake that was super healthy and also tasted great.  We finally stumbled upon Shakeology.  To be honest, at first I could've cared less about all the nutritional value.  I was all about taste.  The first time I got a chocolate Shakeology sample packet and mixed it up with Peanut butter.....I was hooked.  I knew it was something that I could drink everyday.  There are a ton of different recipes you can try and also a variety of flavors.

Flavors: Regular Chocolate, Greenberry, Vanilla, Vegan Chocolate, Tropical Strawberry

If you would like to try Shakeology contact us for a free sample.

 

No Self Control Around Food

I find that a lot of the time I have no self control around food.  If we are at a family cookout or an event that has a buffet or is serving food, I almost always over eat and "give myself a pass" to eat bad that day.  After all I workout a fair amount and I deserver it.....right?  But, more and more I have been trying to limit myself, in these situations, to smaller portions.  It is very easy to rack up the calories quickly in these types of environments.  Before you know it, you have "sampled" all of the desserts and have eaten maybe 2,000 calories worth in just chocolate.  Believe me, it is a very easy thing to do.  I don't want to be a total buzz kill at parties or cookouts and not eat anything, or worse yet have people be afraid to eat around Megan and I for fear we will slap the cookies right out of their hands and say in an outraged tone "Don't you know how many calories are in that?"  However, I do feel like it is important to set a good example in situations like this.  Megan and I, after all, are "the Healthy Nuts" in our families.  Not to say other people in our posse are not healthy but we do feel like we get labeled as such because we are always working out and we try to eat healthy most of the time.  I need to be better in these situations and not go overboard just because the food is there.

On a similar note, I have come to realize that if bad food is in the house....it sets me on a seek and destroy mission.  I have to eat it, even if I'm not hungry.  There are typically so many other healthy options available to me, but I choose the junk food 9 times out of 10.  As this picture above says "If you keep good food in your fridge, you will eat good food."  We try to to do our best at keeping nutritious, good for you options around because I have no self control around food.  I'm a big guy, I eat a lot of food.  If my only options are healthy then that is what I will choose.  But, if bad food is in the house, you better eat some before I see it because it won't last long if I know it is there.

I need to do better and I am trying.  As We get ready to begin another round of Body Beast, I vow that this time I will not consume mass quantities of junk but instead mass quantities of healthy options and only some junk.  Hey, you gotta live a little right?  Please share in the comments if you struggle with this too.  And, if you need help with your nutrition plan Megan and I offer free coaching.

 

 

Should I go Vegan?

Should I go vegan?

I have a few memories of me mocking my sister at the dinner table for her vegetarian choices. I remember one dinner in particular making my fried chicken bock at her and laughing. I loved meat growing up and I didn't understand where she (or other vegetarians) were coming from-who could ever give up eating meat?!!  Even just a year ago my love for meat rang true when I was doing the Body Beast workouts and trying to pack on the protein-we live in a nation where it is drilled in our head-the more protein the better!!! However, it wasn't until my step-mom came down with cancer, I watched the documentary "Forks Over Knives", and I read the book "The Engine 2 Diet" that realized how wrong my thinking was. Meat is actually causing cancer and many other health problems. Also, we are consuming far more protein then we need to.  I have found the jump from loving meat into becoming a Vegan extremely difficult. So, I am following a lot of principles from the "Vegan Before Six (VB6)" plan. I am trying to eat Vegan as much as possible but a lot of times I end up following more vegetarian principles and then a few times a week I cave in and eat some meat and indulge in ice cream for dessert. I hope to eventually eat all vegan but right now I am taking baby steps. Here are some interesting facts and tips I have learned on my new journey. In another post I will be sharing some recipes I have tried!

1.  Eating less meat and more fruits and vegetables can prevent cancer

2. Take baby steps

3. Plants are great sources of protein

 

Hopefully this information will be helpful to you.  If you are looking for a great Vegan Meal Replacement Health Shake that is packed with vitamins, nutrients, superfoods, etc... check out Shakeology.

 

 

How to Create a Healthy Eater-Teaching Your Child to Eat Healthy

Teaching Your Child to Eat Healthy

 

Ideas for Parents with Toddlers

I am learning that it is so difficult to feed a toddler. They are so picky and what they may love to eat one day the next they despise. So, when you are trying to feed them healthy foods it can really narrow down your options and in turn make the process seem that much more difficult. However, I think that as a parent it is our responsibility to teach our child good, healthy eating habits. This is one area that I don't want to grow lazy or passive in. I am already seeing at such a young age how exposed our kids are to bad choices. I know that I can't control everything that gets handed to her and what she eats. But, I can control what I give her. So, I think that if I feed her well the 80% she is with me then I won't feel as bad and it won't be as bad for her if she does eat bad on an occasion (like a birthday party or holiday).

It is hard to think of options that are "healthy" and creative. Especially if we weren't raised on those types of foods ourselves. There are so many great blogs and websites out there to provide suggestions and recipes.

Here is a sample of a menu that I use:

• Breakfast- Yo Toddlers Organic Yogurt with some fruit (she LOVES strawberries and bananas)


• Mid morning snack-Toddler Cereal Bar, another piece of fruit, or a homemade blueberry muffins (grammy is good at making these)


• Lunch-Scrambled Eggs and a pouch of organic baby food


• Mid-Day Snack-Cut up cheese and whole wheat crackers (or crackers with a little bit of peanut butter)


• Dinner-Sweet Potatoe/apple/carrot blend


• Bed-time Snack-Cut up Avocado

Don't assume that your child won't eat certain things just because they are healthy or you don't like them. I can't believe some of the things that Mayda eats that I would think would taste disgusting (for example Spinach with pears). That girls loves avocados plain with nothing on them. I recommend offering something healthy numerous times and try different ways of serving them. Sometimes I can put cinnamon on something and she will immediately like it when she didn't before.

Toddlers don't know yet what foods are healthy or not. Don't plant ideas in their head and create certain associations with foods that aren't necessary. If you really talk up ice cream and act like "yummm ice crream" with a glisten in your eye of course they will want some. You could do this same thing with healthier options. Again, when I give Mayda an avocado she acts like it is the tastiest food ever. We are setting the example for our children.

Plan ahead and always have healthy options on hand. Here is my favorite recipe I concocted for Mayda. I love this because you can make a big batch for the week ahead of time and pull out of fridge when needed.

 

 Steamed Sweet Potatoes/Apples/Carrots

Ingredients-2 medium sized sweet potatoes or yams, four carrots, two-three apples, cinnamon

1. Peel Potatoes, Apples and Carrots

2. Cuts into small, bite sized cubes

3.  Place in steamer pot and Sprinkle Cinnamon on top, mix and sprinkle more cinnamon

4. Cook until soft and easy for a toddler to chew (I use a boiling pot of water with a steamer that sits on top-usually takes about 45 minutes to cook)

5. Place in small containers and store in fridge

*I love this recipe because it is a good blend of healthy foods and tasty ones too! :)

 You can also make a version of this for yourself and the rest of the family. We cut the peeled carrots, apples, and sweet potatoes into wedges (like french fries) and sprinkle with cinnamon and olive oil and we bake in oven at 400 degrees for about 30 minutes (until crispy and a little brown). This is a great snack alternative!

 

 

 

 

Facts about Soy

Recently I have started eating less meat. This had forced me to look for protein sources elsewhere. A common place for vegetarians to find protein is in soy sources. However, there are a lot of rumors out there about soy and links to breast cancer and other things. So, I was very excited to see on the Dr. Oz show the other day a doctor explaining the differences in different types of soy. Here is what I learned (kind of the break down and basics). If you are a soy consumer or eat products that contain soy it is important you know this. Here is the "quick and dirty/simplified" version of what I learned:

Facts about Soy

Avoid processed soy-This will come in the form that says "Soy Protein or  Soy Isolate"-typically we find this in soy milk, ice cream, and protein shakes. This is disguised as soy but it is so processed and broken down that it isn't truly a soy product and it doesn't have the benefits of the original soy bean.

If you are trying to avoid dairy milk it is best to stick with almond or coconut milk. As for protein powder sources-go for pea protein or hemp protein.

Best types of soy to get-Edamame, Tofu, and Fermented Soy(Tempeh). It is also best to by organic soy and GMO (genetically modified) free soy.

*Allergies or Sensitivities-Soy is one of the top things that people can be allergic to, or have a sensitivity to.  If you fall into this category, then you should probably avoid Soy products.  A good way to do an unofficial allergy self test to see if you have a sensitivity is to go for at least 2 weeks with no Soy, and then see how you feel.  After the 2 week time period, re-introduce Soy back into your diet.  You want to listen to your body at that point and see if the symptoms that you may have had came back, got worse, etc...

For Example: I have a sensitivity to Dairy products.  I never knew it, I just knew that when I ate ice cream or cheese I would get phlegmy and/or cough.  It turns out that when I eliminated dairy from my diet that all went away.  It only happens when I eat those products that contain dairy.  About 10 minutes after I eat it, I can  feel the phlegm build up.  So I mostly try to avoid dairy...except for ice cream, we all know how much I love ice cream.

I Love Being a Team Beachbody Fitness Coach

I LOVE being a Team Beachbody Fitness Coach.  This video expresses how all Independent Team Beachbody Fitness Coaches feel about helping people.  If you think you might be interested in joining this amazing team of coaches nationwide, please contact me for more details.

Fighting Cancer with Nutrition-FoodMatters

Great Tips on fighting Cancer with juicing, vitamins and whole natural foods.

 

Source:  FoodMatters.tv

Cancer Exercise and Obesity

 

The American Cancer Society clearly supports a plant based diet to limit your chances of getting Cancer.  They also recommend exercising.  Imagine that!  My only question is why is this not more publicized by them.  The majority of the info that I could find on cancer prevention from them was aimed at not smoking and limiting the use of tobacco products.  Which is certainly a concern.  However, with the severe obesity rates and rising amount of cancer patients, I believe that there needs to be a more concerted effort to publicize that it is not OK to eat all of the processed foods that are so readily available today.  The full detailed pdf from the AMerican Cancer Society can be viewed here.

Water or Coke?

Water or Coke? We all know that water is important but I’ve never seen it written like this before.



 

WATER
1. 75% of Americans are chronically dehydrated.

2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

3. Even MILD dehydration will slow down one’s metabolism as much as 30%.

4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

5. Lack of water, the #1 trigger of daytime fatigue.

6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

And now for the properties of COKE

1. In many states (in the USA) the highway patrol carries two gallons of Coke in the truck to remove blood from the highway after a car accident.

2. You can put a T-bone steak in a bowl of coke and it will be gone in two days.

3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the “real thing” sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.

4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of aluminum foil dipped in Coca-Cola.

5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.

6. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

7.. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.

IMPORTANT INFO

1. The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis.

2. To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly corrosive materials.

3. The distributors of coke have been using it to clean the engines of their trucks for about 20 years!

Now the question is, would you like a glass of water or coke?

Insanity Challenge Pack on Sale April 2013 only

 

Team Beachbody is offering New & Existing Customers and New Coaches a discount on the Insanity
Challenge Pack. For the month of April, the Insanity Challenge Pack will be available for $180. That’s over $90 of savings if your customer were to buy these products separately

 

PRODUCT OVERVIEW/BENEFITS
Beachbody Challenge Packs are the complete package, offering total support for achieving health and
fitness goals. The formula? Fitness + Nutrition + Support = Success. With the Insanity Challenge pack,
customers will receive the Insanity fitness program, one of four delicious Shakeology flavors, and a FREE 30-day trial membership to the Team Beachbody Club, where customers will find all the support they’ll need to complete The Challenge!

Clinical Trials of the Beachbody Ultimate Reset

Tony Horton Checks Out Shakeology

Benefits of Exercise With Cancer

I am pleased to have Melanie Bowen as a guest blogger for this post.

 Melanie Bowen joined the Mesothelioma Cancer Alliance in 2011 as an awareness advocate for natural health and cancer cure initiatives. You will often find her highlighting the great benefits of alternative nutritional, emotional, and physical treatments on those diagnosed with cancer or other serious illness. Melanie also assists in social media outreach in her efforts to spread awareness. In her spare time, you can find Melanie trying new vegan recipes, on her yoga mat, or spending time with her family.

*Thanks Melanie for your Guest appearance and all you do to spread the word.

Benefits of Exercise With Cancer

by: Melanie Bowen

A fitness program is necessary for every cancer patient. Do you have one?
If not, make plans to talk with your doctor about developing your exercise
regimen. Patients can expect improved energy levels, decreased recovery times,
and more strength in their bodies overall. Here are some other benefits you can
expect from physical fitness and cancer.

1. Increase Energy Balance
With exercise, you will increase your health and energy balance. Physical activity,
weight, and diet all play a role in how energetic you will be. People who have
cancer feel better about having autonomy and control over their lives. Many people
feel defeated when they get cancer because they have to depend upon others to
complete every day tasks. When you exercise, your mood improves, your energy
levels improve, and you will recover faster. If you want an improved energy balance,
you should exercise as often as possible. Even one hour of walking per week will
improve energy balance.

2. Engage in Moderate-Intensity Exercise
Experts recommend engaging in 30 minutes of moderate-intensity exercise on five
or more days per week. If you engage in vigorous-intensity physical activity, you can
exercise for 20 minutes for three or more days per week. The Centers for Disease
Control and Prevention (CDC) recommends jogging, walking, aerobics, yoga, and
Pilates as options for physical activity.

3. Weight Control
Exercise helps people to control their weight. People often gain weight with cancer
medication. Weight gain can contribute to development of diabetes and high blood
pressure. Cancer has enough complications without adding complications from
high blood pressure, diabetes, and other conditions. Exercise will reduce the risk of
premature death.

4. Improve Psychological Well-Being
Exercise improves psychological well-being by releasing endorphins into the system.
When endorphins are released, people feel happier. Happy people heal faster. A
compromised immune system can often lead to complications, so it is important to
have a good outlook in order to heal faster. You will also make it more pleasant for
people helping you when you are pleasant to be around.

Physical Fitness Can Improve Cancer Patients Prognosis
Physical fitness can improve any patient’s prognosis, but keep in mind that you
will be weak during this time. Just make sure you exercise as much as you can to
create new red blood cells. This will alleviate the symptoms from anemia and cancer
treatments from breast cancer all the way to mesothelioma. Soon, you will be back
to your old self and able to interact in the world as you normally would!