Friday, July 31, 2015

Fit Tip Friday - Why choose Brown Rice protein?

I like brown rice protein best in my shakes because I feel less bloated and gassy. That is why I choose Vegan Shakeology.
Excellent Amino Acid Profile
Amino acids are the building blocks of muscle, body tissue, the immune system and hormones in the body (among other things). Rice protein contains all essential amino acids, that is amino acids that cannot be synthesized within the human body, thus need to be supplied by the diet.  As a grain-derived protein, rice protein is especially high in cystine and methionine. Despite differences in the amino acid profile to other protein sources, rice protein has been clinically shown as good as whey at building muscle, strength & aiding in exercise recovery.
Low in Heavy Metals
Not all rice proteins are created equal and the benefits outweigh the negatives. All plant foods have some levels of heavy metals that are naturally occurring including spinach, avocados, peanut butter, asparagus and even kale and lettuce.
Vegetarian and Vegan
Brown rice protein powder provides a supplemental source of dietary protein for vegetarians and/or vegans who cannot use animal proteins. Due to advances in protein extraction methods, brown rice protein can successfully be separated from the grain or starch. 
Some individuals simply cannot tolerate egg, milk and soy-derived protein due to allergies. For example, the milk proteins such as whey, casein, lactoferrin can cause severe allergic reactions that result in effects ranging from nausea, diarrhea/vomiting to even anaphylactic shock.  Brown rice protein powder is suitable for almost any user. It is a naturally free of gluten and rye, barley or wheat-derived ingredients that some manufacturers add to powders or products. 
Muscle Recovery & Strength
Muscles are structures made mostly from protein. Intense physical training or simply every day activities cause muscle to breakdown. The body uses dietary proteins to provide the amino acids for rebuilding your muscles. While the proteins of brown rice are more slowly digested than whey or egg proteins, brown rice still contains essential amino acids needed to rebuild tissue.  
 Thermic Effect of Protein
Proteins have a “thermic” effect, meaning that they create heat in the body through the process of digestion. Since proteins take a lot of energy to digest, you burn more calories after eating a meal high in protein. In fact, up to 30 percent of protein’s calories get burned through its digestion according to “The Abs Diet” by David Zinczenko. Building a weight loss strategy around lean sources of protein like brown rice powder makes nutritional sense.
Blood Sugar
Dietary protein has another important effect on your weight loss efforts. Blood sugar will spike in response to carbohydrate based foods thereby causing the pancreas to secrete the hormone insulin to facilitate the storage of circulating nutrients. Large insulin spikes that result from high or simple carbohydrate-containing meals (e.g. white rice, white bread or sweets) may trigger fat storage and may lead to insulin resistance according to “The Fat Burning Bible” by Mackie Shilstone. This can also lead to subsequent drastic drops in blood sugar which result in fatigue.  Consuming or combining protein with a meal helps to regulate this blood sugar and insulin effect to potentially prevent body fat storage.

Wednesday, July 29, 2015

Tuesday, July 28, 2015

Transformation Tuesday - Randi - grand prizer winner 2014! Lost 150lbs and gained $107,500!!

Wow!!!  I got to see this on stage LIVE at summit when they announced Randi as one of the winners and gave her the check!  And after the celebration, I saw her in the parking lot with her family, calling everyone.  She very much needed this money and was still crying tears of joy when I saw her! This could be any one of you out there wanting to lose weight.  Winners are voted for!

Her coach also received a check for helping her reach her goals...her coach was her sister!  Neat story...see the rest of it here:

Monday, July 27, 2015

Meal Monday - 21 day fix approved Mac and Cheese (with Broccoli and Chicken)

Fixate Cookbook Mac and Cheese with Broccoli and Chicken
4 oz of dry whole wheat pasta
4 tsp butter
2 T unbleached whole wheat flour
1 1/2 cups unsweetened almond milk
1 1/4 cups of sharp cheddar cheese
3 cups of chopped, cooked chicken
4 cups of chopped steamed broccoli
1 ts sea salt
1/2 tsp of ground pepper

Cook pasta according to package directions.
Melt better, add flour whisking for 1 minute.
Add flour, cook, and whisk for a minute.
Add almond milk and cook 1 to 2 minutes until thickened.
Reduce heat and add cheese.
Add chicken, broccoli, salt, and pepper and cook til heated through.

Each serving is 1/2 green 1/2 yellow 1/2 red 1 blue 1/2 T

Friday, July 24, 2015

Fit Tip Friday - How to Blanch Green Beans

It's Friday and its garden season!  I have green beans bursting from my ears!  We couldn't possibly eat them all as I pick them.  So how do I preserve them?  I blanch and freeze them!

First you should wash your beans from the garden.

Then, you want to snip the ends, cut them to a practicaly edible shape, and put them in a bowl.

Have a drink handy because this is not the best job. (this is Yuengling)

 While you are doing that, get your water boiling.

Once the beans are in the bowling water, set the timer for 3 minutes. 

Drain them and immediately put them in ice cold water for another 10 minutes.

Take another sip of your's been about 10 minutes or earned it!

 After the beans have been in cold water for 3 minutes, drain them and let them dry a little on a pan with a paper towel.  You don't want ice to form on those beans when you freeze them.  Use a food saver or put them in an zip lock bag.  Label and freeze!

Monday, July 20, 2015

Meal Monday - Sandwich Bread (Wheat belly recipe)

I have been trying to find a gluten free sandwich bread recipe.  They always taste good but they never rise and never make big enough slices for an actual sandwich. Enter the Wheat Belly cookbook. Here is their recipe!!!

3 cups of All Purpose Baking Mix (see recipe below)
1 t baking powder
1/2 t sea salt
5 eggs, separated
1/4 cup of butter or coconut oil melted
1 T buttermilk or coconut milk

Preheat oven 350. Grease 8 1/2 X 4 1/2 loaf pan.

In a food processor, combine the baking mix, baking powder, and salt.  Pulse until well blended.
Add the egg yolks, butter or oil and milk. Pulse til blended.

In mixer, beat egg whites until peaks form.  Pour into the baking mix and stir to combine.
Spread into pan, and bake 40 minutes.

All purpose Baking Mix
4 cups of almond flour
1 cup ground golden flaxseed
1/2 cup of coconut flour
2 t baking soda
1 t ground psyllium seed (optional)
Mix together, store in airtight container in fridge.

From the Wheat Belly cookbook.

Friday, July 17, 2015

Fit Tip Friday - Whey Protein vs Pea Protein

Whey vs. pea protein

I get asked this question all the time - what is the difference between whey protein and pea protein?  Shakeology has both!  

Whey can be harder on the liver when used in excess and in my opinion makes me feel more bloated and well...gassy!  That is why I switched to Vegan Shakeology.
Whey protein
Whey protein is one of the two major groups of proteins found in milk. Only 20 percent of milk's protein is whey. The rest is casein, which is the protein that triggers most milk allergies. This is why whey protein would be a way for people with allergies to get dairy protein into their diets. It's typically sold in powder form, as either whey protein isolate or whey protein concentrate and is a popular supplement for athletes and fitness fanatics.
Whey protein essentially helps your cells to grow, replace and repair themselves. The body naturally produces proteins on its own, however, other amino acids must come from dairy protein. Whey protein provides all nine amino acids and is easy to digest. Most whey protein is low-fat or fat-free, and the amount of protein you need varies based on body type and nutritional needs.
What is it best used for?
The uses for whey protein can vary greatly. Whey protein is commonly used among athletes for improving muscle strength and body composition. One of the reasons that whey protein stands above all others when it comes to bulking up is due to one ingredient: Leucine. Leucine is an amino acid that must be obtained through foods and plays a significant role in the maintenance and repair of muscles. 
Pea protein
Pea protein is a natural plant-based protein that is derived from yellow peas, also known as split peas. This protein is highly soluble and easy to digest. This is a perfect protein for vegetarians and vegans who can't get their protein from animal products. It has the ability to supply the nine essential amino acids that cannot be naturally produced by the human body.
What is it best used for?
Pea protein can be used for a variety of reasons including muscle growth, weight loss, and for those who are vegetarians or vegans and are looking for a way to get more protein into their diets. Scoop some pea protein powder into a post-workout smoothie to build muscle, use it as a meal replacement if you're looking for some extra protein or are wanting to shed those pounds. 

Wednesday, July 15, 2015

Shakeology Spotlight - Spirulina

Spirulina is a micro-algae that has been consumed for centuries due to its high nutritional value and supposed health benefits.  

Spirulina sounds better than pond scum, doesn't it??

Tuesday, July 14, 2015

Transformation Tuesday - MY 3 day Refresh results!!

So I have been waiting for this day for awhile.  My own personal transformation.  I have been taking before and afters for 3 years and they always look the exact same.  At least in the picture they always look the same.  Nothing worth sharing. Most of my victories have been non scale more confidence in myself, bigger arm muscles, leaner hips/thighs, and BACK MUSCLES. And I got a little ripped and had baggier pants a few times along the way.  But those ripples in my belly always fade away after I change one thing.  What ONE thing could do that?  Beer.

I admit it.  I love beer.  And while I am pretty responsible most of the time, I have gotten carried away over the last year.  I have gained 10lbs!!!  My eating has been on par and I'm killing my workouts every day.  The only thing that I didn't change was my intake of beer.  In fact it increased.  For the last year, I have had a lot of added stress in my life.  I have been homeschooling 3 years.  And while it has been such a great blessing, it is still stressful and adds a lot of pressure to me.  My businesses have doubled in size from last year and while this is amazing and what most people want, it can be hard to balance it all. My marriage is struggling.  Sometimes life can be too much. Some people turn to food...I turn to exercise and alcohol.  By 4:00 most days I am ready to unwind and get something to relax me a little.  A beer does that.  And for awhile, it was just one beer.  And then it became much more than that.  I can have one and walk away no problem.  But once I get past two or more, I just keep going.

Now granted most of the time, I have beers in my own neighborhood. I'm safe in my home and I hit the sack early.  I get up early every day no matter what and I am back on my, workout, school, etc.  I drink 100 ounces of water a day.  I am very productive and I don't think that my choice has affected most areas of my life.  But it most certainly has affected my waist line in the past year. Being over 35 is another factor.   But every time I cut the beer out, the weight comes off.

This picture is proof of it: 

The left picture was the Monday after Fourth of July weekend (the 6th)...totally belly bloat. The right picture was taken when I woke up on July 9th day with a flat belly with some abs slightly showing again.  I was so happy!!  Gotta stick with it!
I showed my good friend these pictures and she asked me if I was faking it in the first one.  She said "there's no way your belly has ever been that big".  What can I say?? I hide it well and am totally embarrassed by it!  So what do you all think??  Worth it??

With the 3 refresh, my belly bloat went way down. My cravings were different.  After the refresh I still wanted big salads.  I had so much energy.  My mood was different.  I just felt happy.  Was it hard?  YES!  But was it worth it?  YES.  It's only 3 days.

Need help getting back on track?   I am looking for a few more people to join my next 30 day challenge starting Monday July 28th! Message me now to get started and have GREAT results like this!!

Monday, July 13, 2015

Meal Monday - Tuna Spinach Burgers

(I topped mine with a little smashed down home made gluten free sandwich bread)

3 T extra virgin olive oil, divided
1 package of fresh baby spinach (6oz)
2 cans of tuna, drained
1/2 small red pepper, chopped
1 T of dijon mustard
2 T mayonnaise
1 t seasoning (I did italian season, onion and garlic powder, basil, black pepper and salt)
1 egg
1/3 cup of parm cheese
1/4 chickpea flour

In a large skillet, heat 1 T of oil.  Cook the spinach stirring frequently for 2 minutes or until wilted.  Chop or blend in blender.  Break up tuna in a bowl, add spinach, mustard, mayo, spices, and egg.  Mix until combined. Stir in cheese and flour.  Shape into 4 burgers.

In same skillet over medium heat, heat the last 2 T oil. Cook burgers 6 minutes, turning once until golden brown.

Adapted from Wheat Belly cookbook.

Friday, July 10, 2015

Fit Tip Friday - Making it a lifestyle, not a diet

Before you can really start to eat better and make it a lifestyle - not a diet - there are some important things you can do to help you get started.  First you need to purge unhealthy items.  You will want to get rid of things that will be tempting.  Then you will want to get some important pantry staples. See below for a great list from Darin Olien's book - Superlife.

Kitchen Purge and Re-Stock
Before you begin, do a quick grocery cleanout, followed by a trip to get some necessary staples for your pantry.
Items to toss
·        White refined sugar (anything containing it too)
·        Homogenized, pasteurized nonorganic milk, yogurt, or butter
·        Margarine
·        Ordinary table salt
·        Refined white flour an anything made from it (breads, tortillas, crackers, pasta, cereal, and so on)
·        Deep-fried anything
·        Polyunsaturated refined oils (sunflower, corn, soy, canola, and so on)
·        Meat and poultry raised by factory farming methods – meaning, most supermarket meat and packaged or cured meats of all kinds
·        Eggs from factory farms
·        Synthetic beverages (Coke, Pepsi, Kool-Aid, Tang, Sunny D)
·        Instant or microwave oatmeal
·        All processed microwaved foods (popcorn, instant meals, and so on) And get rid of microwave, too!
·        Non-organic corn (non-gmo)
·        Soy sauce
·        Boxed processed foods, mixes (cereals, rices, instant, packaged meals)
·        Plastic storage containers and bags
·        Chemical cleaners
·        Anything containing high-fructose corn syrup
·        Drinks containing sodium benzoate or potassium benzoate
·        Foods with butylated hydroxyanisole (BHA), a preservative
·        Sodium nitrates and sodium nitrites (processed lunch meats)
·        Blue, green, red, and yellow food coloring (the artificial colors blue 1 and 2, green 3, red 3, and yellow 6 have been linked to thyroid, adrenal, bladder, kidney, and brain cancers)
·        Monosodium glutamate (MSG)

Now that you’ve cleared out some space, here are few staples to buy. Get organic and or wild harvested products when possible:

Pantry Supplies
·        Herbal Teas
·        Fermented beverages such as kefir and kombucha
·        Nut milks, including almond and cashew
·        Natural salts such as Celtic and Himalayan Sea Salt
·        Spices – cinnamon, clove, cardamom, allspice, turmeric, etc.
·        Fermented products such as kimchi, sauerkraut, and miso
·        Garbanzo miso paste
·        Apple cider vinegar
·        Sweeteners such as stevia, coconut palm sugar, yacon syrup, molasses, agave, and raw honey
·        Amino products like coconut secret aminos and braggs liquid aminos
·        Steel-cut oats
·        Cold pressed, organic extra virgin olive oil, coconut oil, grape-seed oil sacha inchi oil, avocado oil, and toasted sesame oil
·        Raw organic nuts and seeds, socked and sprouted whenever possible
·        Ezekiel sprouted bread
·        Ezekiel sprouted corn tortillas
·        Organic local fresh herbs, veggies, and fruits
·        Organic sprouts
·        Organic free-range/pasture-raised meat, if you’re eating meat
·        Unpasteurized organic grass-fed milk and butter and organic free range eggs
·        Glass storage containers and bottles
Some kitchen appliances you may want:
·        Vitamix (high-powered blender for smoothies, soups, purees, and so on)
·        Dehydrator (low temperature cooking for preservation of nutrients and enzymes; a great kitchen tool for making snacks such as kale chips and dried fruits and veggies)
·        Toaster oven – for conserving energy; faster than a bigger oven
·        Steamer – keeps the veggies out of the water an in the steam minimizing nutrient loss
·        Coffee grinder – for grinding dried spices and seeds

Wednesday, July 8, 2015

Shakeology Spotlight - Chia Seeds

So remember those peanut butter balls I posted on Monday? I put chia seeds in them.  Chia seeds are also in shakeology!
Don’t be fooled by the size… these tiny seeds pack a powerful nutritional punch.
A 1 ounce (28 grams) serving of chia seeds contains (12):
  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

Tuesday, July 7, 2015

Transformation Tuesday - Meet Amber

Meet Amber H. 
She lost 80 lbs with Hip Hop Abs
She entered her results into The Beachbody Challenge®, and won the $500 Daily Prize for March 25th!

For more of her story and others go here:

Monday, July 6, 2015

Meal Monday - Peanut butter balls

3 cups of ground oat meal - I buy rolled oats and grind it in the nutribullet
2 cups dry powdered milk
1 1/2 cups of natural Peanut butter
1 cup of honey
1/4 cup of wheat germ
1/4 cup of ground flax (I did a 1/2 cup of a flax/chia blend and skipped the wheat germ)
1/4 to 1/2 cup of mini dark chocolate chips

Mix all ingredients

Have your kids help roll them!  Done

Friday, July 3, 2015

Wednesday, July 1, 2015

Shakeology Spotlight: Luo Han Guo

Luo Han Guo is considered an antioxidant!  Check out all the things it helps treat!  Its truly a super food!