Nutrition + Mindset + Total Body Wellness
Sugars are lurking in foods you least expect and contribute to more serious health problems than just weight gain. Finding them in your foods can be tricky. Nutrition labels don’t tell the whole story, and sugars have a myriad of “aliases” you may not recognize. However, learning these tricks can help you separate the good from the bad. More on that here:
Source: App for Health
Looking to get inspired with healthy cooking? Each week, we will challenge readers to create and photograph a recipe from an assigned ingredient. Then, recipes and photos will be posted on the blog and we will vote on a winner! To join this challenge, simply join the Beach Ready Now group on Facebook and watch for the assignments!
Many of you know that I almost always recommend vanilla shakes. I’m not a huge chocolate fan (yes, I know, I’m weird that way). Well, I have a new love. Chocolate has been given a second chance and Vanilla has been temporarily kicked to the curb. Sorry, Vanilla. #sorrynotsorry
I call this delicious treat the Banana Split Smoothie and it includes chocolate protein, soy milk, banana, peanut butter and strawberries. For me, it’s a post-workout treat. I always try to get my protein in after workouts to help build and repair muscles. For those of you who are chocoholics and crave ice cream or sweets before bed, you must try it as a night time snack. It tastes like a melted banana split, but it’s actually good for you.
I use soy milk in this shake because it adds the creamy consistency that ice cream has, but without the lactose and calories. If you’re looking to up your protein intake, soy has more protein per gram than any other dairy-free milk (8 grams per serving). Plus, if you compare soy milk to skim milk, you’ll see that it contains less sugar and is lower on the glycemic index.
Blend all ingredients in a blender until smooth. Add a little extra milk for a thinner smoothie, less for a thicker consistency.
This conversation is sponsored by Silk. The opinions and text are all mine.
It’s not fat that’s making you fat… it’s sugar. Reducing it from your diet will not only help you lose weight, curb cravings and feel better, it will help cut your risk for diseases like type 2 diabetes, heart disease and even cancer. Diabetes is also associated with chronic non-healing wounds which is definitely one of the worst things a person can experience in his life. What better time to cut sugar out of your diet than the day after Easter?
The main goal of this sugar detox is to avoid consuming foods with artificial sugars and added sugars. The American Heart Association recommends no more than 6 teaspoons of added sugar a day for women, which equates to 24 grams. Men are allotted 9 teaspoons, or 36 grams. The AHA doesn’t factor in naturally occurring sugars in fruits, milk, and vegetables in their recommendations. Our bodies don’t need sugars to function properly. While added sugars contribute calories to food, they do not add nutrients.
Nutrition labels are required to list the number of grams of sugar a product contains. What’s tricky is that natural vs. added sugars are not differentiated. However, the Fooducate App is a great tool to see the breakdown between naturally occurring sugars and added sugars.
Our NEXT 7-Day Sugar Detox Challenge Group starts on March 28th, 2016. At the beginning of the week, my team of coaches and I will lay out the week’s requirements. Then, each day, we’ll have a pinned post with additional information and fun assignments designed to motivate and support you. I have TWO requirements for joining the 7-Day Sugar Detox Challenge Group:
“I’m reporting that I lost 7.5 lb. since last Monday. Woo hoo!” – Tammie
“So I have to admit this has been a super great challenge for me! It was just what I needed to get past a weight loss slump. I had actually lost 3 lb. during the week, which was amazing! I never realized how many things had sugar in them especially hidden ones! I plan to continue this way of eating!!” – Vanessa
I refuse to believe that eating well has to cost a lot. There’s no doubt that it can, but it definitely doesn’t have to! Sometimes you just need to know where to shop. Here are some of the places I find the best deals on 21 Day Fix foods:
The Dollar Tree has lots of great options for 21 Day Fix-friendly foods. I was pleasantly surprised at what I could get there. I got feta cheese, peppers, tilapia and salmon filets… wow! They also have a wide variety of canned fruits and veggies. Plus, the frozen fruit I like to add to my Shakeology was much less expensive than anywhere else I’ve found. A dollar a bag? You can’t beat that!
I also really like ALDI for the majority of the foods on my list. They don’t carry too many specialty items, but I’m able to get about 80% of the foods my family eats there… at GREAT prices. Plus, because it is a smaller store, I don’t have to spend a lot of time looking around and getting in and out. It’s great for staples like meat, eggs, and produce. Check out their Fit & Active line of healthy foods, and Simply Nature for organic products.
You wouldn’t think of Amazon.com for groceries, would you? But I like the ease and convenience of ordering their products with a click of a button and having them delivered directly to my door within two days (I have Prime). I put together an entire list of clean eating foods available online through Amazon. Plus, you can find some good deals on things like whole wheat couscous, sprouted brown rice (tastes like PF Chang’s!) and whole wheat panko bread crumbs when you order in bulk.
Local Grocery StoresMost of the time, your grocery store is the most expensive option. Except when it isn’t. If you’re confused, let me clarify. Most grocery stores (Cub Foods, Publix, Kroger, etc.) use a high-low pricing structure. They use loss leaders to bring customers into the store, but raise the prices on everything else. That’s why only shopping the sales is a good thing for your budget. CHECK THE STORE CIRCULAR FOR HEALTHY LOSS LEADERS. Stock up on produce when it’s on sale and freeze for later.
Not that TJs is incredibly frugal.. I’d say it’s somewhere in the middle, but their convenience foods ROCK. Sushi, salads, fun ethnic frozen foods… I feel like a kid in a candy store when I’m there. I LOVE their pepper flavored pistachios. YUM. If you’re bored with the typical stuff you’re eating this is the place to go. HOWEVER – not everything is healthy. Bring your Fooducate App along with you to scan barcodes just to make sure.
How do you save money on 21 Day Fix foods? Post your tips in the comments section below!
Life is too short not to have fun! Adding laughter, relaxation, adventure and social connections to your everyday life is enriching on many levels. Laughter can even reduce stress hormones such as cortisol and epinephrine.
What are some simple ways you add fun to your day? List them in the comments section!
Keeping your fridge clean and organized makes eating healthy foods a bit more convenient. Aim to clean your fridge before you go shopping each week. Here are some clever refrigerator cleanup ideas and organization hacks.
In this group, my group of coaches and I will provide a daily assignment to help keep you motivated and on track for six weeks. We will discuss topics like emotional eating, eating out, menu plans, temptations, late-night snacking and whatever the group decides is relevant to them in their goals. I will give you lots of my tips and tricks to keep you moving in the right direction…. along with a few fun prizes! If you’re interested in participating in the 6-Week Challenge with Beach Ready Now, please fill out this application or message me on Facebook so I can learn more about you and see which program is right for you if you’re not sure. Starts 4/6 and 4/27
Is wellness coaching right for you? I’m looking for 3-4 self-motivated fitness enthusiasts I can mentor to help grow their own online fitness business to join a 30-Day Training Group. I’m looking for individuals who:
If you feel you meet the criteria above and would like to find out more about our coaching opportunities, fill out the application HERE. Our next coach training starts 4/6! Submit your application and I’ll respond within 24-48 hours.
Not sure if a 6-week group is right for you? Select the challenge group that’s right for you and follow the links to sign up.
Sugar Detox It’s not fat that’s making you fat, it’s sugar. Learn about were sugars are hidden in your foods, and how to eliminate them. Starts 4/6
Healthy Ingredient of the Week Each week, we will challenge readers to create and photograph a recipe of the assigned ingredient. Then, we will vote on a winner! To join this challenge, simply join the Beach Ready Now group on Facebook
Planking Challenge Planking can be done just about anywhere, takes minimal time, and is a great way to strengthen core muscles. See how long you can plank in April! To join this challenge, simply join the Beach Ready Now group on Facebook
3-Day Cleanse Need a reboot? We will be doing the 3-Day Shakeology Cleanse (or 3-Day Refresh) April 13, 14, and 15. It’s a quick way to get back on track.
Clean Eating Challenge What is clean eating? Sugar Many of you may not be sure what Clean Eating really means. With all the fitness and nutrition buzzwords out there, it can definitely be confusing. Most people agree that Clean Eating at its most basic definition means eliminating processed foods, additives, preservatives and artificial sugars from their diet. Basically, you’re eating whole, unrefined foods. Since you’re avoiding anything that has been altered in any way, your diet will be filled with whole grains, fruits, veggies and other wholesome, nutritious foods. Since 70-80% of your fitness results come from the foods you eat, clean eating is a crucial part of your success. MORE INFO AND SIGN UP HERE Starts 4/20
*Space in these groups is limited. We will reserve spots for those who have purchased a challenge pack from one of our Beach Ready Now coaches in the past six months first. Remaining spots will then be filled by those who have not yet tried one of our free challenges. If space permits, we will fill any remaining spots with those who have done free challenge groups in the past.
This dish is so yummy, but I think the best part is that it’s ready in about 15 minutes from start to finish. Perfect for busy nights, and healthy, too! Make extra, because you’ll want leftovers for lunch the next day. Feel free to vary the ingredients and tweak the portions.
1/2 box whole grain pasta
1 Tbsp. extra virgin olive oil
1 bunch asparagus spears, cut in 3/4″ pieces
1 tsp. minced garlic
Cherry tomatoes, halved
1/2 C. chicken broth
2 oz. feta or blue cheese
Prepare pasta according to package directions. Meanwhile, saute chopped asparagus in 1 Tbsp. olive oil and garlic until tender. Add 1/2 C. chicken broth and drained pasta. Remove from heat. Add tomatoes and feta cheese. Serve immediately.
Homemade Kale ChipsOne head kale (I prefer dinosaur kale)
2 Tbsp. extra virgin olive oil
Salt
Preheat oven to 350 degrees. Remove the ribs from your kale by folding them in half and cutting lengthwise. Toss in a couple tablespoons of extra virgin olive oil and spread on a baking sheet. Salt lightly. Bake for about 15-20 minutes, turning over halfway through the baking process. Remove when crispy.
Kale chips are a healthy alternative to potato chips. They’re great for those salt cravings. Just be sure to check your teeth before leaving the house. Add seasonings to taste – red pepper flakes, Parmesan cheese, vegan cheese (pictured above), nutritional yeast, etc.
