Saturday, February 26, 2011

What is Shakeology?

Is it a protein shake or a meal replacement?
Shakeology is so much more than a protein shake because it offers a wide array of nutrients on top of just protein.  Simply put, Shakeology is a daily nutritional shake that helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need.  It has a  proprietary blend of digestive enzymes and prebiotics which helps your body progressively eliminate the toxins that build up over time from eating today's highly processed foods.

At the same time, whole-food ingredients deliver the 
essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing it to shed stored fat while the more than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.

Added Benefits of Shakeology:
*Lose Weight
*Feel Energized
*Improve Digestion and Regularity
*Lower Cholesterol
*Tastes Delicious

Shakeology:  The Healthiest Meal of the Day

Want to learn more about it?
If you are serious about trying it, message me @

Wednesday, February 23, 2011

Eating Tips to Help You Lose Weight

Try these tips to get your eating habits in check:

- Write down everything you eat.  By physically seeing everything you are putting in your body, in writing, it will encourage you to make better choices, especially when you add up the calories.  

- Eat at the kitchen table.  Don't eat in front of the TV, in bed or on the sofa.  Try to sit at a table and eat there for every meal...including snacks.  You will focus more on your meal instead of scarfing it down because you are focused on a TV show.

- Eat slowly and methodically.  If you eat too fast, your brain doesn't have enough time to tell your stomach that you are full.  As a result you might end up overeating and being stuffed.  If you eat slowly, you are more likely to eat less because the full feeling will hit you before you finish your plate.

- Drink a glass of water before your meal.  You will eat less because you will feel fuller.

- When you get a craving, wait for 5 minutes and see if the craving usually does.  You can also try clenching your fists and feet for 10 seconds....I know it's weird, but science says that it helps you overcome the craving.

- When possible, replace a craving with a workout or a brisk walk.  Your endorphins will kick in and you will be less likely to eat something that is unhealthy. 

- If you have the habit of eating even when you are not hungry, try drinking a glass of water instead of reaching for food.  Also, ask yourself aloud, "Am I really hungry", "Do I need to eat this right now", and even, "Am I going to feel guilty or worse after I eat this"?

- Lastly, remember to keep healthy options in your home and minimize buying things you indulge in.  You can still enjoy the foods you love, just don't overdo it.

Happy eating!

For more tips and encouragement, check out my Facebook page or follow me on Twitter.

Tuesday, February 15, 2011

My P90Xperience (so far)

Let me start out by saying that I am a hard core cardio girl.  I love all things fast paced and fun and for the 6 months I had been working out to my cardio program called Turbo Fire.  I LOVE Turbo Fire and anything Turbo, really.  As much as I love Turbo Fire, I also know that strength training is crucial to maximizing my fitness potential.  Alas, it was time to switch it up a little, so I did by starting P90X.
For those of you that don't know about P90X, it's an intense resistance training program created by Tony Horton.  (go here to learn more )
Anyway, P90X is the #1 fitness info-mercial in the country and many have heard about it, completed it and have gotten amazing results.  So, I made it a point to give it a try.  After all, I am a Beachbody coach and what kind of coach would I be if I hadn't tried the number 1 workout program offered by Beachbody?
Well, my experience so far is good.  The first day was pretty challenging, but I got through the push-ups, chest exercises and sit-ups and was fatigued by the end.  Day 2 was a Plyometrics workout, which consisted of squat jumps, leaps, and heisman style moves.  It definitely got my heart pumping and I felt great when I was finished.  Challenging, but doable.  On to day 3....shoulders and arms and the same ab ripper exercise from day 1.  I can honestly say that I felt stronger and it seemed much easier to get through the workout.  On day 1, the ab workout was very challenging for me, but by day 3 I felt the burn, but was able to go longer and harder.  Awesome!
Soreness has set in, but I honestly feel great.  I feel like my muscles are working, especially those in my lower abdomen and it's great cause those are so hard to get.  I'm excited to keep going and get some great results.
By the way, in terms of equipment, I have been using some resistance bands and a set of 5 and 8 lb weights.  I do not have the P90X chin up bar or Tony Horton's power stands, but I will probably invest in those soon.

Check out the P90X info-mercial below:
P90X Video

Note:  This blog was originally published on 02/11/11

The Skinny on Sushi

Some people may wonder, "Is eating sushi really good for my diet"?  The answer is kind of tricky.  While sushi is a great source of lean protein and can be a good option, keep in mind that not all sushi is created equal.
Even the most basic sushi (just fish and rice) can set you back 250-300 calories for 8 pieces.  Not bad if you stop there, but chances are you may have eaten something else like edamame or maybe you are having a sushi-fest and splurged on an additional 4-8 pieces.  Now we're talkin' nearly 400-600 calories for one meal.  Not completely terrible, but this was only for the basic fish and rice sushi.
Now, let's talk about all those specialty rolls that have cream cheese, mayo, sauces and might even be tempura.  This is where the the question, "Is this good for my diet," becomes pretty clear cut.  If you're watching what you are eating, this is definitely not the best option for you.  Tempura might be tasty, but we're talkin' about 500 calories for 1 roll (approx 6-7 pieces).  If you add sauces to that tempura, then who knows how many calories you're up to now, not to mention the grams of fat.  If you eat 1 and a half rolls of shrimp tempura and 1/2 cup of edamame, you are now up to 850 calories on a meal that was supposed to be "healthy."
Lastly, just like everything else, you need to pay attention to portion control.  For example, there is a big difference between eating 8 pieces and 20 pieces.  Even for the basic sushi, everything in extremes.
Sushi is a great and healthy option, just pick and choose wisely and don't over can make a difference to your waistline.
Other Sushi Tips:
*Always choose low sodium soy sauce.  No one wants to be bloated.
*If there is an option for brown rice, choose it.  More fiber doesn't hurt. :)
For more of a calorie breakdown, look below.  Maybe your favorite roll will be on the list.

Sushi Rolls
NOTE:  As with any hand-crafted food, a similar sushi item made by two different sushi chefs may have different proportions of ingredients, and therefore different values for calories, fat, and carbohydrates.
Maki Rolls (Typical cylindrical rolls of sushi).  Estimates are per an entire roll, not each individual piece.  (1 roll, approx 6-7 pieces)
Avocado Roll                                      140
California Roll                                     255
Cucumber Roll                                    136
Philadelphia Roll                                 319
Salmon and Avocado                          304
Shrimp Tempura Roll                          508
Spicy Tuna Roll                                   290
Spider Roll (fried soft-shell crab)       317

Nigiri Sushi (Raw fish/seafood on top of small bed of rice) Estimates are per piece
Abalone Tuna                                       45
Bluefin Tuna                                         50           
Flounder                                               43
Octopus                                                53
Salmon                                                  56
Salmon Roe                                           39
Sea Bass                                                41
Sea Urchin                                             64
Squid                                                    43
Tamago (Japanese Omelet)                   75
Yellowtail Tuna                                     51

                                                 Serving Size          Calories
Edamame (Green beans)            1/2 cup                  100
Pickled Ginger                            .5 ounce                   9
Toasted Nori Seaweed                 1 sheet                   10
Miso Soup (no tofu added)           1 cup                   170
Seasoned Sushi Rice                     1 cup                    170


10 Ways to Motivate Yourself to Exercise

1. Change from a "maybe" to a "must"- schedule your workout time daily and give yourself plenty of time for your exercise
2.  Surround yourself with fitness oriented people
3.  Think of the long term health benefits
4.  Work towards a goal
5.  Simply start- you will be so glad that you did
6.  Think about how great you will feel after you workout
7.  Look through success stories and before and after pictures
8.  Think about fitting into new and even old clothes
9.  Find a workout partner
10. Take you before picture so you can see the transformation

Tips to Prevent Yourself from Over Indulging During the Super Bowl

NOTE: Originally Posted on February 4, 2011

The Super Bowl is approaching and with all of the parties going on, it's easy to consume thousands of calories before the game even starts.  You've had a beer (or two) and before you know it, your restraint is gone and you've eaten half the bowl of Doritos or chicken wings.  Here are some easy tips you can remember so that you can stay on track with your calorie consumption.  

1.  Drink a glass of water before you leave.  It will give you that full feeling and curb your appetite so that you are less likely to stuff your face.  Added benefit, it will hydrate you.
2.  Don't go to the party on an empty stomach.  Going on an empty stomach will actually cause you to eat more.  Skipping meals can increase your cravings and make you less discriminating in your choices.  Plus, it's never a good idea to drink on an empty don't want to be that person dancing on the table at the end of the night.  :)
Tip:  Eats some nuts beforehand.  An apple with a Tbsp of almond butter is another great choice.
3.  Bring a healthy snack.  Ask your host/hostess if you could bring something to share.  Not only will it make you look good, but it will make you feel good too.  Some ideas:  veggie platter, fruit platter and even dark chocolate covered strawberries.
4.  Look cute!  I know it's a Super Bowl party, but wear form fitting clothes.  Show off your beautiful curves, no matter your size! You will actually stay on track with your eating when you wear something fitted, as opposed to big baggy clothes or elastic band pants. Why?  Because you will eat a little less because you can’t hide it.  *Note: wearing baggy clothing actually makes you look bigger.
5.  Try not to hang around the food table.  Positioning yourself by the food table will cause you to constantly graze throughout the night.  Make sure that you serve yourself on a plate so that you can physically see what you are about to will make you more conscious of your food choices.  Some people make the mistake of just picking through foods by hand (a chip here, a wing there) and before you know it, you've lost track of what you've eaten.
What to eat:  Fresh shrimp, edamame, unsalted nuts, whole grain chips/ pita and salsa, whole grain crackers and salmon or low fat cheeses and of course the fruit and veggie platters, dark chocolate and your chocolate dipped fruit.
What to avoid:  The usual chips and dips, mini quiches, sticky wings, sausage rolls, and other greasy finger foods, tarts, pies, sauces, candy dishes and boxes of milk chocolates.
6.  To drink or not to drink???  Some people are shocked when they find out how many calories are actually in that 1 little bottle of beer.  If you must drink it, then try and make it a light one.  There are some great choices nowadays, such as of Michelob Ultra (95 cals), Miller Lite (96 cals) and even Budweiser Select 55 (55 cals).  *These are for 12oz bottles.  Now, let's do the math....4 bottes at about 100 calories= 400 calories just in what you add the food you ate... WHOA!
Check out this site and find your fave beer; trust me you will be surprised.
What to drink:  Water is always a foolproof choice.  Cranberry cocktail – Mix cranberry juice, club soda, lime and ginger.  Red wine – Although wine still can add up in terms of calories, it is loaded with antioxidants. So sip and savor and alternate with water. Make wine spritzers by diluting with carbonated water.
What to avoid: Alcohol, soft drinks, sugary coffee drinks, sugary fruit juices. All of these can can destabilize your blood sugar leading to cravings that will be difficult to control despite your good intentions.  *If you must drink alcohol, try to stick to drinks that are translucent in color.  Avoid mixing drinks with Coke or creams.
7.  Mingle.  How fun is it to meet new people and catch up with friends?  Plopping yourself on the sofa or a chair inhibits you from making new connections.  By getting too comfortable, your heart rate ends up dropping and you burn fewer calories.  Try walking around and chat it up with friends.  Getting involved in good conversation will also prevent you from going to the table and getting more food.
Keep these tips in mind and you'll be golden.  So, have fun and enjoy yourself this Super Bowl.
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