Did You know: Banana are AMAZING medicine?

This is interesting. After reading this, you’ll never look at a banana in the same way again.

 

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Bananas contain three natural sugars – sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes.

But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

DEPRESSION:
According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS:
Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

ANEMIA:
High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

BLOOD PRESSURE:
This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

BRAIN POWER:
200 students at a Twickenham school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

CONSTIPATION:
High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

HANGOVERS:
One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

HEARTBURN:
Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

MORNING SICKNESS:
Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

MOSQUITO BITES:
Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

NERVES:
Bananas are high in B vitamins that help calm the nervous system..

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

ULCERS:
The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chroniclercases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

TEMPERATURE CONTROL:
Many other cultures see bananas as a ‘cooling’ fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

So, a banana really is a natural remedy for many illness’. When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, ‘A BANANA a day keeps the doctor away!’

 

 






 

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Wondering what foods are good??? 39 Grocery Store Foods

39 Great Supermarket Foods

By Kirsten Morningstar and Rebecca Swanner

I always get asked what foods should I eat or what should I stay away from… Well I found this great article Team Beachbody had posted for us!!! I hope you learn alot and enjoy! Keep me posted on if you learnt something new =)

 

“Rule #13: Shop the Periphery of the Supermarket and Stay Out of the Middle.” —Michael Pollan, Food Rules

Shopping for ingredients can be daunting. Even if you take noted nutrition writer Michael Pollan’s advice and stick to the perimeter of the store, where you can gather your fresh produce, dairy products, and meat (or better yet, shop at a farmers’ market), what about when youneed to venture into the center aisles, where you’ll find packaged and processed goods for, say, condiments or chicken broth? Which deli meat is nitrite free? Which veggie burgers aren’t chock full of filler?


Bread, a Bowl of Berries in Cream and Female Shopping


Some of the food products out there are downright scary, so to help you navigate the grocery store minefield—dangerous territory that extends to the deli section and the dairy—we sent our intrepid reporters to examine the many brands out there, in hopes of finding the best food products* available at most supermarkets or online. An interesting discovery during our investigation: Not all food products created by the same brand earned our thumbs up. Some were okay, others were not. These suggestions are not exhaustive—there are a lot of great products out there. If you can’t find the products we mention below, read the label first. Not sure if a product is ok?

Before your next trip to the supermarket, print out the list at the end of this article and bring it with you. You’ll save time and avoid the weird stuff.

Condiments and Spreads

Ketchup

Ketchup
Ketchup, while delicious, is not the best condiment for you. By nature, it contains a sweetener—whether that’s sugar, cane syrup, or (gasp) high fructose corn syrup.
Our Pick: Whole Foods’ 365 Organic Tomato Ketchup ($1.99/24 oz.)
The Whole Foods brand of ketchup contains only the ingredients ketchup needs to be “ketchup”—tomato puree, evaporated cane juice, white vinegar, salt, onion powder, and spices. If you don’t have a Whole Foods nearby, Heinz’s Simply Heinz® is the next best option, as it contains sugar instead of high fructose corn syrup.

Mustard
Mustard is an almost calorie-free way to give a flavor boost to sauces and proteins. But some mustards also include “natural flavors.” And because natural flavors are not always “natural,”1, 2 we’re going with the one that doesn’t have them.
Our Pick: Morehouse® Yellow Mustard ($2.49/20 oz.)
Morehouse’s Yellow Mustard contains only distilled vinegar, mustard seed, sea salt, turmeric, paprika, and spices. We’re okay with “spices” being left a mystery because food labeling laws require these ingredients to be from this list of seasonings.3

Mayonnaise
Real mayonnaise is made from eggs, oil, and sometimes lemon juice or vinegar. Most store brands stray pretty far from this recipe. Miracle Whip® adds high fructose corn syrup, natural flavor, and potassium sorbate (a synthetic preservative that is also used in industrial coatings4). Best Foods/Hellmann’s® adds calcium sodium EDTA.
Our Pick: Spectrum Organic Mayonnaise ($3.99/11.25 oz.)
Spectrum makes several mayonnaises that meet our high standard. All of the ingredients are organic and are actually food.

Hot Sauce
Hot sauce adds flavor, but can also add unnecessary sugar or sodium.
Our Pick: Tabasco® Pepper Sauce ($2.49/2 oz.)
It doesn’t take a lot of ingredients to turn up the heat. Classic Tabasco only has three ingredients: red peppers, salt, and distilled vinegar. Many Mexican hot sauces come in a healthy(ish) second. All you need to do is read the ingredients list.

Soy Sauce
There’s no getting around the fact that soy sauce is loaded with sodium. But, grab a random bottle from the shelf and it might also include modified food starch or sugar.
Our Pick: Kikkoman® Low-Sodium Soy Sauce ($3.49/10 oz.)
This soy sauce is tasty, though don’t mistake it for a low-sodium food! We don’t love that it includes sodium benzoate and lactic acid, but we’ve seen worse. If you have a Trader Joe’s® nearby, theirs is best as it contains only water, soybeans, wheat, and salt. Plus, it has 460mg of sodium (vs. Kikkoman’s 575 mg).

Peanut Butter

Peanut Butter
Peanut butter that’s perfectly smooth and spreadable (even the crunchy kind) is made with added hydrogenated vegetable oil or palm oil (and usually a ton of sugar). Don’t want to stir your all-natural peanut butter every time you eat it? We don’t either. Stir it once, and then store it in your fridge.
Our Pick: Laura Scudder’s® All-Natural Peanut Butter ($3.29/16 oz.)
Laura Scudder’s All-Natural Peanut Butter contains only peanuts and touch of salt. It is also available in organic and unsalted varieties.

Jam
The jam, jelly, and fruit preserves aisle is full of trouble. Reach willy-nilly for any jam jar on the shelf and you might be picking up a jar of fruit laced with high fructose corn syrup, tons of added sugar, aspartame, and Red 40.
Our Pick: St. Dalfour® ($3.99/10 oz.)
St. Dalfour is pure, old-fashioned fruit spread: fruit, fruit juice, and pectin (a natural thickener). A widely available alternative, Bonne Maman® Fruit Preserves ($4.99/13 oz.), gets high marks from us for its real fruit flavor and similarly simple recipe (they sweeten with sugar instead of juice).

Salad Dressing
The best way to have healthy salad dressing is to make it from scratch. Otherwise you risk ingesting a wide range of nasty stuff like corn syrup, artificial colors, and phosphoric acid—a tangy-tasting corrosive chemical.5 We found all of these ingredients in Kraft Free Caesar Italian).
Our Pick: Annie’s Naturals® Balsamic Vinaigrette ($3.99/8 oz.)
Annie’s Naturals uses common, known ingredients: water, oil, vinegar, honey, mustard, and salt.

Dairy and Non-Dairy

Greek Yogurt
Greek yogurts are made from the same stuff as regular yogurt, are strained to achieve a thicker consistency, and contain more protein. For the most part, they all get our stamp of approval.
Our Picks: Fage® Total 0% Plain ($6.99/32 oz.) or Chobani® Nonfat Plain ($6.49/32 oz.)
The key is to buy plain Greek yogurt and add your own fresh fruit or honey. Here’s why. In those little pre-flavored cups, there’s a lot of added sugar. 8 ounces of plain nonfat Fage has 100 calories, 23 g of protein, and 6 g of sugar (from the milk). One 5.3-oz. container of Blueberry Fage has 120 calories, 13 g of protein, and 16 g of sugar (from the milk, blueberries, and added sugar). Eating more yogurt and consuming more protein, fewer calories, and less sugar sounds good to us.

YogurtRegular Yogurt
Once again, plain is best. The flavored yogurts we inspected contained a lot more than the fruits showcased on the labels. Light yogurts were even worse with ingredient labels that listed aspartame, gelatin, and modified cornstarch.
Our Pick: DANNON® all-natural plain nonfat yogurt ($4.19/32 oz.)
DANNON plain nonfat yogurt contains 100 calories and 11 grams of protein per cup. The only ingredients? Cultured Grade A nonfat milk, live active cultures (L. bulgaricus, S. thermophilus, L. acidophilus, bifidus, L. casei—the bacteria strains that make yogurt yogurt), and pectin (a thickener made from fruit).

A side note: Though we mostly recommend the low-fat and nonfat dairy products in our guides and recipes, it’s OKAY to eat full-fat dairy products. They’re less processed than their nonfat cousins.

Cottage Cheese
Nearly every Beachbody® program nutrition guide includes cottage cheese, because it is a low-calorie, protein-rich, versatile anytime snack. But some brands of low-fat cottage cheese also contain suspect ingredients like modified food starch, mono- and diglycerides, and artificial color.
Our Pick: Daisy Low-fat Cottage Cheese ($3.29/16 oz.)
Daisy Low-fat Cottage Cheese contains only milk, cream, salt, and vitamin A palmitate (a plant-based source of vitamin A added to replace the nutrients lost when fat is removed). Want to avoid the palmitate? Eat the full-fat version.

Cream Cheese
Spreadable cream cheese packs big flavor and protein in just a tablespoon or two. But some brands, like Weight Watchers®, contain extra ingredients like maltodextrin and inulin (a sweetener). Flavored cream cheeses often contain artificial flavors and colors.
Our Pick: Organic Valley® ($4.29/8 oz.)
Organic is always best, especially when it comes to dairy. Organic Valley cream cheese is made from organic milk, organic cream, organic lactose powder, salt, and organic locust bean gum—a natural thickener made from carob seeds.6 If you can’t spring for organic, we also recommend Philadelphia® Original Cream Cheese ($2.29/8 oz.).

Half and Half
Technically, half and half is a blend of cream and milk, but many brands add color, preservatives, corn syrup, and mono- and diglycerides. Fat-free versions replace cream with fillers, emulsifiers, and chemicals.
Our Pick: Horizon Organic® Half & Half ($2.99/pint)
Horizon Organic Half & Half contains only organic Grade A whole milk and organic cream. If you have a hankering for flavors, try adding a few drops of all-natural vanilla, rum, or hazelnut extract instead of flavored “creamers.”

Soy Milk
Ever looked at the ingredient list on non-dairy milk? There’s a lot there that might cause your eyebrow (and your blood sugar) to rise, including all kinds of sugars and preservatives.
Our Pick: Organic Edensoy® ($2.39/32 oz)
Organic Unsweetened Edensoy contains two ingredients: water and organic soybeans. Plus, it has 12 grams of protein and only 5 mg of sodium per 8-oz. serving (compared to 7 g and 70 mg in Silk®).

Almond MilkAlmond Milk
With just 30 calories per serving, almond milk has one-third the calories of nonfat milk. Made from scratch, it contains only almonds and water, but some brands’ recipes include a long list of other ingredients, including sugars.
Our Pick: Pacific Almond Milk ($2.99/32 oz.)
This almond milk contains almonds, sea salt, vanilla, rice starch, carrageenan (from seaweed), and natural flavors. Plus, it’s fortified with the same nutrients as milk. We’ll take it.

Rice Milk
Rice milk is a simple beverage at its core. That’s why we were surprised to see so many extra ingredients and sweeteners in some brands. However, unlike other milk alternatives, rice milk has low nutritional value and provides very little protein. It is not our first choice for your balanced diet.
Our Pick: Rice Dream® ($1.69/32 oz.)
Rice Dream has a handful of ingredients (water, brown rice, expeller pressed high oleic safflower oil, and sea salt), and we like that it’s made from brown rice.

Bread Products

BreadBread
Many—though not all—breads that claim to be “whole-grain” contain processed flours, sugars, and dough conditioners, and that is just the beginning.
Our Pick: Food for Life® 7 Sprouted Grains Bread ($3.49/24 oz.)
Why? What’s in it: brown rice, whole sprouted grains and lentils, wheat gluten, and sea salt. Everything is organic, and each slice has 80 calories, 3 g of fiber, 4 g of protein, and 0.5 g of fat. They also offer a gluten-free version. Another option? Freshly baked, whole-grain bread from your local bakery.

English Muffins
Thomas’ whole wheat English muffins contain preservatives, artificial color, and a host of chemicals including azodicarbonamide, a bleaching agent that is used in plastics and which is banned for food use in—of all places—England!7
Our Pick: Food for Life 7 Sprouted Grains English Muffins ($4.59/6 muffins)
Like their bread, Food for Life’s English muffins contain only organic sprouted grains, yeast, gluten, and salt. Half of one muffin has 80 calories, 4 g of protein, and 3 g of fiber.

Whole-Grain Tortillas
Many whole-grain tortillas, like Mission® multi-grain flour tortillas, look deceptively healthy, but are made with evil hydrogenated oils, sugar, preservatives, and chemical dough conditioners.
Our Pick: Food for Life Ezekiel 4:9® Taco Size Whole-Grain Tortillas
Food for Life’s tortillas are made from organic sprouted grains, seeds, lentils, water, sea salt, and nothing else. Their ideal size (80 calories, 3 g protein, and 2 g fiber) and clean ingredients list make them the healthiest choice for wraps and personal pizzas.

Hamburger Buns
Every hamburger bun we inspected contained a long list of undesirable ingredients like ethoxylated diglycerides, high fructose corn syrup, and chemical dough conditioners.
Our Pick: Food for Life Sprouted Whole-Grain Burger Buns
Food for Life is the clear winner of the bread category. Their buns are made from organic sprouted 100% whole wheat and 100% whole wheat flour (always look for the 100%). Or you can use freshly baked bread. Just check the ingredients before you purchase.

Cereal
We picked up nearly every box in the cereal aisle, reaching instinctively for cereals we thought were made with basic ingredients—they weren’t—and ogling the crazy ingredient lists on some: brown rice syrup, cane syrup, high fructose corn syrup, preservatives, fillers, artificial colors, “coatings,” refined flours.
Our Pick: Engine 2® Rip’s Big Bowl ($4.99/13-oz. box)
This was our greatest find of the day. After giving up hope that an ideal breakfast cereal existed, we found this little red box and snatched one for “further research.” Its hearty whole and sprouted grains and flakes did not disappoint. Their Triple Berry Walnut cereal contains real fruit (actual strawberries and blackberries!) that provides a hint of sweetness. There are no added sweeteners of any kind. They have a diet plan that we don’t necessarily endorse for everyone, but we can’t say enough good things about their cereal.

Frozen Waffles
When it comes to frozen waffles, we’re not touching the highly processed yellow variety (seriously, they add artificial yellow color). But even some whole-grain waffles can add sugar and preservatives to your most important meal of the day.
Our Pick: Kashi® 7-Grain Waffles ($3.49/8 waffles)
We chose these because, while they do contain sugar from cane juice and molasses, two of their whole-grain waffles have more protein (4 g) and fiber (7 g) than other brands. Serve with fruit instead of syrup.

Pancake Mix
Tony Horton likens pancakes to eating birthday cake for breakfast. And it’s no wonder why. Original Bisquick® is made from processed flour and partially hydrogenated oils. Top that with butter and maple syrup and you’re on your way to fewer birthday cakes in the long run.
Our Pick: Baker Mills® Kodiak Cakes® ($5.99/24 oz.)
We were impressed by the 100% whole-grain flour, 7 g of protein, and 4 g of fiber per serving of Baker Mills Kodiak Cakes mix. Sweetened only with honey, it contains no preservatives or industrial sweeteners.

Proteins

Deli Sandwich MeatPrepackaged Deli Turkey or Ham
Luncheon meats can be scary territory in the grocery store. What looks like sliced turkey breast is often poultry pieces that have been ground into a paste, processed with chemical binders and nitrites, flavored with corn syrup and artificial flavors, and molded into a cylinder, then sliced. Ew. What’s the big deal about nitrites and why do we suggest all your meats be nitrite-free? Because nitrates and nitrites have been linked to increased risk of cancer,8 heart disease, and diabetes.9
Our Pick: Applegate Farms®
Applegate’s packaged deli products are made from cage-free animals that were never treated with hormones or antibiotics. Their meats have no nitrites or fillers and stick to the basics—sliced protein, water, salt, and carrageenan obtained from seaweed.

Vegetarian Burgers
A vegetarian diet is supposed to be good for you. Which is why some of the ingredients in veggie burgers were so shocking. Artificial flavor? Modified vegetable gum? Natural butter flavor?
Our Pick: Asherah’s Gourmet Vegan Burgers ($4.99/4 burgers)
Made from organic quinoa, organic sweet potatoes—organic everything down to the spices. Each patty has 180 calories, 190 mg of sodium, 30 g of carbs, 5 g of fat, and 6 g of protein. Our second choice, Original Sunshine Burgers®, are also packed with organic goodness. These are made from sunflower seeds, so each burger is higher in fat and calories, but provides double the protein (350 calories, 21 g of fat, 12 g of protein).

Hot Dogs
Hot dogs are famously made from mystery meat. This takes on new meaning now that the world has been introduced to the horrors of pink slime and horsemeat. Then there are all the artificial flavors, preservatives, sodium, chemical fillers, and corn syrup.
Our Pick: Applegate Great Organic Beef Hot Dogs ($4.99/8 franks)
Applegate Farms links contain only organic grass-fed beef and organic spices. At 110 calories per link, 8 g of fat, and 330 mg of sodium—and the knowledge that their animals are cage- and crate-free—when it comes to hot dogs, these are a good choice.

Dips, Sauces, and Soup

Hummus
Hummus is easy to make and we recommend that. Here’s one you can try. But if you’re going to buy prepared hummus, selecting one that is close to how you would make it from scratch is best.
Our Pick: Haig’s Hummus ($3.79/8 oz.)
Haig’s original hummus contains garbanzo beans, tahini, lemon juice, water, garlic, spices, and salt. With four flavors to choose from, you won’t get bored.

Applesauce
Applesauce is a tasty way to add fruit to your diet, as long as it’s all-natural. Mott’s® and Musselman’s® add high fructose corn syrup and/or sugar to some of their applesauces.
Our Pick: Santa Cruz Organic® Applesauce ($3.89/23 oz.)
Apples are one the most insecticide-treated fruits, so you’ll definitely want to buy organic. Santa Cruz Organic Applesauce contains only organic apples and vitamin C, for freshness.

SalsaJarred Salsa
Salsa is the healthy man’s condiment of choice. But some are healthier than others. We passed on Pace® Picante Sauce because it has 250 mg of sodium per serving.
Our Pick: Newman’s Own® Medium Salsa ($3.49/16 oz.)
Look for jarred salsa without any added sugar, excessive salt, or preservatives. We chose Newman’s Own for its all-natural ingredients and lower sodium content (105 mg/2 Tbsp.). It does have added sugar, but only 1 g per serving.

Soup
Soup is filling, often low in calories, and can help you feel satisfied. But, canned soup can be extremely high in sodium, and contain ingredients like hydrolyzed corn protein. A classic like Campbell’s® Regular Chicken and Rice contains MSG and mechanically separated chicken.
Our Pick: Amy’s Light in Sodium Soups ($3.49/can)
From Butternut Squash to Minestrone to Chicken Noodle, all of these soups are made with the same ingredients your grandmother would put in soup—along with the occasional addition of cane juice. Each can has two servings.

Components

Chicken Stock
Prepared chicken stock can be aggressively high in sodium and may even contain MSG! Not to mention corn syrup and artificial flavorings.
Our Pick: Pacific Organic Free Range Low-Sodium Chicken Broth ($3.99/32 oz.)
Making chicken stock at home is best. And it’s not hard. But, if you have to buy one, Pacific Organic makes the best we found, even though it does contain “chicken flavor.” Whatever that is.

Vegetable Stock
As with chicken stock, making your own is best and can be done with as little as an onion, some celery, a carrot, and water.
Our Pick: Kitchen Basics® Vegetable Cooking Stock, Unsalted ($3.99/32 oz.)
Made from just vegetables, it’s hard to find a better option. Can’t find it at your local store? It’s available online.

BreadcrumbsBreadcrumbs
Do your breadcrumbs contain ammonium sulfate? Progresso’s do. Besides being a dough conditioner, ammonium sulfate’s other uses include plant fertilizer, herbicide, and fire extinguisher powder.10
Our Pick: Ian’s® Whole Wheat Panko Breadcrumbs ($3.59/9 oz.)
Ian’s Whole Wheat Panko Breadcrumbs contain only unbleached whole wheat flour, malt extract, yeast, and sea salt. Basically, they’re made of bread.

Marinara Sauce
If you can’t find the time to make simple marinara sauce from canned tomatoes, make sure your jarred sauce is made from natural ingredients and is low in sodium and added sugars. Hunt’s® Traditional Marinara Sauce sneaks in high fructose corn syrup, corn syrup, and sugar. Many jarred sauces cut corners by using soybean oil instead of olive oil.
Our Pick: Silver Palate® Low-Sodium Marinara Pasta Sauce ($5.29/25 oz.)
This award-winning marinara sauce has no added sugar or soybean oil. It has ingredients that should be in marinara sauce—tomatoes, olive oil, onions, carrots, and garlic—and is sweetened with pear concentrate instead of sugar.

Olives
Olives are high in iron and vitamin E and impart a nice umami to your salad or sandwich. Kalamata olives are higher in sodium than “black olives” but, unlike that popular variety, they don’t contain ferrous gluconate, an additive that turns green or brown olives jet black and can upset sensitive stomachs.11, 12
Our Pick: Early California® Pitted Kalamata Greek Olives ($5.49/6 oz.)
Early California’s Pitted Kalamata Greek Olives contain the essential ingredients: olives, water, salt, and red wine vinegar.

Snacks

CrackersCrackers
Crackers can be packed with all sorts of scientific-sounding ingredients that help them last indefinitely in packaging. Trying to find whole-grain ones? Good luck.
Our Pick: Wasa® Hearty Grain or Whole Grain ($2.99/21 crispbreads)
Wasa crispbreads are tasty even though they contain just the basics: whole grains, salt, water, and yeast. Their size, hearty crunch, and versatility with toppings make them a good choice for healthy snacks and small meals too!

Tortilla Chips
If you want salsa and chips, try baked chips. They’re lower in fat than their fried cousins and still have that satisfying crunch.
Our Pick: Guiltless Gourmet® Unsalted ($2.99/7 oz.)
These contain just organic yellow corn, oil (canola, safflower, or sunflower), and lime. With just 26 mg of sodium per serving and 120 calories for 18 chips, you can snack without feeling guilty. We recommend serving the correct portion of chips in a bowl rather than digging into the whole bag.

Beef Jerky
Jerky is made with salt and sugar—there’s no getting around that. Avoid brands that use additives like MSG, oleoresin, hydrolyzed soy protein, and sodium erythorbate, and whatever you do, do not snap into a Slim Jim®.
Our Pick: Oberto® All Natural Beef Jerky (6.99/3.25 oz.)
Oberto All Natural Jerkies are seasoned and preserved with ingredients you would have in your own home, like salt, sugar, vinegar, and beef stock. This brand’s worst offense is natural smoke flavor. Their turkey jerky is up to snuff as well. Just remember, those small bags are not single servings!

Iced Tea
Tea leaves, water—and voila! How could something so simple have gone so wrong? Look at the ingredients list of many bottled iced teas and you’ll see added sugar, sucralose, aspartame, or acesulfame potassium. You’ll also see 150 calories and 38 grams of sugar per serving.
Our Pick: Tejava® Iced Tea ($2.09/liter)
We stumbled onto Tejava a few years ago and haven’t looked back. When it comes to iced tea, this is our hands-down favorite. This microbrewed black tea is simply delicious and refreshing on ice. It contains nothing but brewed handpicked tea leaves . . . no sweeteners, no fillers, no added flavors. Just good ol’ tea.

Your Grocery Store Guide

Condiments and Spreads:
Ketchup: Whole Foods 365 Organic Tomato Ketchup or Heinz’s Simply Heinz Ketchup
Mustard: Morehouse Yellow Mustard
Mayonnaise: Spectrum Organic Mayonnaise
Hot Sauce: Tabasco Pepper Sauce
Soy Sauce: Kikkoman Low-Sodium Soy Sauce or Trader Joe’s Low-Sodium Soy Sauce
Peanut Butter: Laura Scudder’s All-Natural Peanut Butter
Jam: St. Dalfour or Bonne Maman
Salad Dressing: Annie’s Naturals Balsamic Vinaigrette

Dairy and Nondairy:
Greek Yogurt: Fage Total 0% Plain or Chobani Nonfat Plain
Regular Yogurt: DANNON All-Natural Plain Nonfat Yogurt
Cottage Cheese: Daisy Low-Fat Cottage Cheese
Cream Cheese: Organic Valley Cream Cheese or Philadelphia Original Cream Cheese
Half and Half: Horizon Organic Half & Half
Soy Milk: Organic Edensoy
Almond Milk: Pacific Almond Milk
Rice Milk: Rice Dream

Bread Products:
Bread: Food for Life 7 Sprouted Grains Bread
English Muffins: Food for Life 7 Sprouted Grains English Muffins
Whole Grain Tortillas: Food for Life Ezekiel 4:9 Taco Size Whole-Grain Tortillas
Hamburger Buns: Food for Life Sprouted Whole-Grain Burger Buns
Cereal: Engine 2 Rip’s Big Bowl (any variety)
Frozen Waffles: Kashi 7-Grain Waffles
Pancake Mix: Baker Mills Kodiak Cakes

Proteins:
Prepackaged Deli Turkey or Ham: Applegate Farms
Vegetarian Burgers: Asherah’s Gourmet Vegan Burgers or Original Sunshine Burgers
Hot Dogs: Applegate Great Organic Beef Hot Dogs

Dips, Sauces, and Soup:
Hummus: Haig’s Hummus
Applesauce: Santa Cruz Organic Applesauce
Jarred Salsa: Newman’s Own Medium Salsa
Soup: Amy’s Light in Sodium Soups

Components:
Chicken Stock: Pacific Organic Free Range Low-Sodium Chicken Broth
Vegetable Stock: Kitchen Basics Vegetable Cooking Stock, Unsalted
Breadcrumbs: Ian’s Whole Wheat Panko Breadcrumbs
Marinara Sauce: Silver Palate Low-Sodium Marinara Pasta Sauce
Olives: Early California Pitted Kalamata Greek Olives

Snacks:
Crackers: Wasa Hearty Grain or Whole-Grain
Tortilla Chips: Guiltless Gourmet Unsalted
Beef Jerky: Oberto All-Natural Beef Jerky
Iced Tea: Tejava Iced Tea

 

Have questions? Email me @ nminton24@gmail.com

 








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Wondering what foods are good??? 39 Grocery Store Foods

39 Great Supermarket Foods

By Kirsten Morningstar and Rebecca Swanner

I always get asked what foods should I eat or what should I stay away from… Well I found this great article Team Beachbody had posted for us!!! I hope you learn alot and enjoy! Keep me posted on if you learnt something new =)

 

“Rule #13: Shop the Periphery of the Supermarket and Stay Out of the Middle.” —Michael Pollan, Food Rules

Shopping for ingredients can be daunting. Even if you take noted nutrition writer Michael Pollan’s advice and stick to the perimeter of the store, where you can gather your fresh produce, dairy products, and meat (or better yet, shop at a farmers’ market), what about when youneed to venture into the center aisles, where you’ll find packaged and processed goods for, say, condiments or chicken broth? Which deli meat is nitrite free? Which veggie burgers aren’t chock full of filler?


Bread, a Bowl of Berries in Cream and Female Shopping


Some of the food products out there are downright scary, so to help you navigate the grocery store minefield—dangerous territory that extends to the deli section and the dairy—we sent our intrepid reporters to examine the many brands out there, in hopes of finding the best food products* available at most supermarkets or online. An interesting discovery during our investigation: Not all food products created by the same brand earned our thumbs up. Some were okay, others were not. These suggestions are not exhaustive—there are a lot of great products out there. If you can’t find the products we mention below, read the label first. Not sure if a product is ok?

Before your next trip to the supermarket, print out the list at the end of this article and bring it with you. You’ll save time and avoid the weird stuff.

Condiments and Spreads

Ketchup

Ketchup
Ketchup, while delicious, is not the best condiment for you. By nature, it contains a sweetener—whether that’s sugar, cane syrup, or (gasp) high fructose corn syrup.
Our Pick: Whole Foods’ 365 Organic Tomato Ketchup ($1.99/24 oz.)
The Whole Foods brand of ketchup contains only the ingredients ketchup needs to be “ketchup”—tomato puree, evaporated cane juice, white vinegar, salt, onion powder, and spices. If you don’t have a Whole Foods nearby, Heinz’s Simply Heinz® is the next best option, as it contains sugar instead of high fructose corn syrup.

Mustard
Mustard is an almost calorie-free way to give a flavor boost to sauces and proteins. But some mustards also include “natural flavors.” And because natural flavors are not always “natural,”1, 2 we’re going with the one that doesn’t have them.
Our Pick: Morehouse® Yellow Mustard ($2.49/20 oz.)
Morehouse’s Yellow Mustard contains only distilled vinegar, mustard seed, sea salt, turmeric, paprika, and spices. We’re okay with “spices” being left a mystery because food labeling laws require these ingredients to be from this list of seasonings.3

Mayonnaise
Real mayonnaise is made from eggs, oil, and sometimes lemon juice or vinegar. Most store brands stray pretty far from this recipe. Miracle Whip® adds high fructose corn syrup, natural flavor, and potassium sorbate (a synthetic preservative that is also used in industrial coatings4). Best Foods/Hellmann’s® adds calcium sodium EDTA.
Our Pick: Spectrum Organic Mayonnaise ($3.99/11.25 oz.)
Spectrum makes several mayonnaises that meet our high standard. All of the ingredients are organic and are actually food.

Hot Sauce
Hot sauce adds flavor, but can also add unnecessary sugar or sodium.
Our Pick: Tabasco® Pepper Sauce ($2.49/2 oz.)
It doesn’t take a lot of ingredients to turn up the heat. Classic Tabasco only has three ingredients: red peppers, salt, and distilled vinegar. Many Mexican hot sauces come in a healthy(ish) second. All you need to do is read the ingredients list.

Soy Sauce
There’s no getting around the fact that soy sauce is loaded with sodium. But, grab a random bottle from the shelf and it might also include modified food starch or sugar.
Our Pick: Kikkoman® Low-Sodium Soy Sauce ($3.49/10 oz.)
This soy sauce is tasty, though don’t mistake it for a low-sodium food! We don’t love that it includes sodium benzoate and lactic acid, but we’ve seen worse. If you have a Trader Joe’s® nearby, theirs is best as it contains only water, soybeans, wheat, and salt. Plus, it has 460mg of sodium (vs. Kikkoman’s 575 mg).

Peanut Butter

Peanut Butter
Peanut butter that’s perfectly smooth and spreadable (even the crunchy kind) is made with added hydrogenated vegetable oil or palm oil (and usually a ton of sugar). Don’t want to stir your all-natural peanut butter every time you eat it? We don’t either. Stir it once, and then store it in your fridge.
Our Pick: Laura Scudder’s® All-Natural Peanut Butter ($3.29/16 oz.)
Laura Scudder’s All-Natural Peanut Butter contains only peanuts and touch of salt. It is also available in organic and unsalted varieties.

Jam
The jam, jelly, and fruit preserves aisle is full of trouble. Reach willy-nilly for any jam jar on the shelf and you might be picking up a jar of fruit laced with high fructose corn syrup, tons of added sugar, aspartame, and Red 40.
Our Pick: St. Dalfour® ($3.99/10 oz.)
St. Dalfour is pure, old-fashioned fruit spread: fruit, fruit juice, and pectin (a natural thickener). A widely available alternative, Bonne Maman® Fruit Preserves ($4.99/13 oz.), gets high marks from us for its real fruit flavor and similarly simple recipe (they sweeten with sugar instead of juice).

Salad Dressing
The best way to have healthy salad dressing is to make it from scratch. Otherwise you risk ingesting a wide range of nasty stuff like corn syrup, artificial colors, and phosphoric acid—a tangy-tasting corrosive chemical.5 We found all of these ingredients in Kraft Free Caesar Italian).
Our Pick: Annie’s Naturals® Balsamic Vinaigrette ($3.99/8 oz.)
Annie’s Naturals uses common, known ingredients: water, oil, vinegar, honey, mustard, and salt.

Dairy and Non-Dairy

Greek Yogurt
Greek yogurts are made from the same stuff as regular yogurt, are strained to achieve a thicker consistency, and contain more protein. For the most part, they all get our stamp of approval.
Our Picks: Fage® Total 0% Plain ($6.99/32 oz.) or Chobani® Nonfat Plain ($6.49/32 oz.)
The key is to buy plain Greek yogurt and add your own fresh fruit or honey. Here’s why. In those little pre-flavored cups, there’s a lot of added sugar. 8 ounces of plain nonfat Fage has 100 calories, 23 g of protein, and 6 g of sugar (from the milk). One 5.3-oz. container of Blueberry Fage has 120 calories, 13 g of protein, and 16 g of sugar (from the milk, blueberries, and added sugar). Eating more yogurt and consuming more protein, fewer calories, and less sugar sounds good to us.

YogurtRegular Yogurt
Once again, plain is best. The flavored yogurts we inspected contained a lot more than the fruits showcased on the labels. Light yogurts were even worse with ingredient labels that listed aspartame, gelatin, and modified cornstarch.
Our Pick: DANNON® all-natural plain nonfat yogurt ($4.19/32 oz.)
DANNON plain nonfat yogurt contains 100 calories and 11 grams of protein per cup. The only ingredients? Cultured Grade A nonfat milk, live active cultures (L. bulgaricus, S. thermophilus, L. acidophilus, bifidus, L. casei—the bacteria strains that make yogurt yogurt), and pectin (a thickener made from fruit).

A side note: Though we mostly recommend the low-fat and nonfat dairy products in our guides and recipes, it’s OKAY to eat full-fat dairy products. They’re less processed than their nonfat cousins.

Cottage Cheese
Nearly every Beachbody® program nutrition guide includes cottage cheese, because it is a low-calorie, protein-rich, versatile anytime snack. But some brands of low-fat cottage cheese also contain suspect ingredients like modified food starch, mono- and diglycerides, and artificial color.
Our Pick: Daisy Low-fat Cottage Cheese ($3.29/16 oz.)
Daisy Low-fat Cottage Cheese contains only milk, cream, salt, and vitamin A palmitate (a plant-based source of vitamin A added to replace the nutrients lost when fat is removed). Want to avoid the palmitate? Eat the full-fat version.

Cream Cheese
Spreadable cream cheese packs big flavor and protein in just a tablespoon or two. But some brands, like Weight Watchers®, contain extra ingredients like maltodextrin and inulin (a sweetener). Flavored cream cheeses often contain artificial flavors and colors.
Our Pick: Organic Valley® ($4.29/8 oz.)
Organic is always best, especially when it comes to dairy. Organic Valley cream cheese is made from organic milk, organic cream, organic lactose powder, salt, and organic locust bean gum—a natural thickener made from carob seeds.6 If you can’t spring for organic, we also recommend Philadelphia® Original Cream Cheese ($2.29/8 oz.).

Half and Half
Technically, half and half is a blend of cream and milk, but many brands add color, preservatives, corn syrup, and mono- and diglycerides. Fat-free versions replace cream with fillers, emulsifiers, and chemicals.
Our Pick: Horizon Organic® Half & Half ($2.99/pint)
Horizon Organic Half & Half contains only organic Grade A whole milk and organic cream. If you have a hankering for flavors, try adding a few drops of all-natural vanilla, rum, or hazelnut extract instead of flavored “creamers.”

Soy Milk
Ever looked at the ingredient list on non-dairy milk? There’s a lot there that might cause your eyebrow (and your blood sugar) to rise, including all kinds of sugars and preservatives.
Our Pick: Organic Edensoy® ($2.39/32 oz)
Organic Unsweetened Edensoy contains two ingredients: water and organic soybeans. Plus, it has 12 grams of protein and only 5 mg of sodium per 8-oz. serving (compared to 7 g and 70 mg in Silk®).

Almond MilkAlmond Milk
With just 30 calories per serving, almond milk has one-third the calories of nonfat milk. Made from scratch, it contains only almonds and water, but some brands’ recipes include a long list of other ingredients, including sugars.
Our Pick: Pacific Almond Milk ($2.99/32 oz.)
This almond milk contains almonds, sea salt, vanilla, rice starch, carrageenan (from seaweed), and natural flavors. Plus, it’s fortified with the same nutrients as milk. We’ll take it.

Rice Milk
Rice milk is a simple beverage at its core. That’s why we were surprised to see so many extra ingredients and sweeteners in some brands. However, unlike other milk alternatives, rice milk has low nutritional value and provides very little protein. It is not our first choice for your balanced diet.
Our Pick: Rice Dream® ($1.69/32 oz.)
Rice Dream has a handful of ingredients (water, brown rice, expeller pressed high oleic safflower oil, and sea salt), and we like that it’s made from brown rice.

Bread Products

BreadBread
Many—though not all—breads that claim to be “whole-grain” contain processed flours, sugars, and dough conditioners, and that is just the beginning.
Our Pick: Food for Life® 7 Sprouted Grains Bread ($3.49/24 oz.)
Why? What’s in it: brown rice, whole sprouted grains and lentils, wheat gluten, and sea salt. Everything is organic, and each slice has 80 calories, 3 g of fiber, 4 g of protein, and 0.5 g of fat. They also offer a gluten-free version. Another option? Freshly baked, whole-grain bread from your local bakery.

English Muffins
Thomas’ whole wheat English muffins contain preservatives, artificial color, and a host of chemicals including azodicarbonamide, a bleaching agent that is used in plastics and which is banned for food use in—of all places—England!7
Our Pick: Food for Life 7 Sprouted Grains English Muffins ($4.59/6 muffins)
Like their bread, Food for Life’s English muffins contain only organic sprouted grains, yeast, gluten, and salt. Half of one muffin has 80 calories, 4 g of protein, and 3 g of fiber.

Whole-Grain Tortillas
Many whole-grain tortillas, like Mission® multi-grain flour tortillas, look deceptively healthy, but are made with evil hydrogenated oils, sugar, preservatives, and chemical dough conditioners.
Our Pick: Food for Life Ezekiel 4:9® Taco Size Whole-Grain Tortillas
Food for Life’s tortillas are made from organic sprouted grains, seeds, lentils, water, sea salt, and nothing else. Their ideal size (80 calories, 3 g protein, and 2 g fiber) and clean ingredients list make them the healthiest choice for wraps and personal pizzas.

Hamburger Buns
Every hamburger bun we inspected contained a long list of undesirable ingredients like ethoxylated diglycerides, high fructose corn syrup, and chemical dough conditioners.
Our Pick: Food for Life Sprouted Whole-Grain Burger Buns
Food for Life is the clear winner of the bread category. Their buns are made from organic sprouted 100% whole wheat and 100% whole wheat flour (always look for the 100%). Or you can use freshly baked bread. Just check the ingredients before you purchase.

Cereal
We picked up nearly every box in the cereal aisle, reaching instinctively for cereals we thought were made with basic ingredients—they weren’t—and ogling the crazy ingredient lists on some: brown rice syrup, cane syrup, high fructose corn syrup, preservatives, fillers, artificial colors, “coatings,” refined flours.
Our Pick: Engine 2® Rip’s Big Bowl ($4.99/13-oz. box)
This was our greatest find of the day. After giving up hope that an ideal breakfast cereal existed, we found this little red box and snatched one for “further research.” Its hearty whole and sprouted grains and flakes did not disappoint. Their Triple Berry Walnut cereal contains real fruit (actual strawberries and blackberries!) that provides a hint of sweetness. There are no added sweeteners of any kind. They have a diet plan that we don’t necessarily endorse for everyone, but we can’t say enough good things about their cereal.

Frozen Waffles
When it comes to frozen waffles, we’re not touching the highly processed yellow variety (seriously, they add artificial yellow color). But even some whole-grain waffles can add sugar and preservatives to your most important meal of the day.
Our Pick: Kashi® 7-Grain Waffles ($3.49/8 waffles)
We chose these because, while they do contain sugar from cane juice and molasses, two of their whole-grain waffles have more protein (4 g) and fiber (7 g) than other brands. Serve with fruit instead of syrup.

Pancake Mix
Tony Horton likens pancakes to eating birthday cake for breakfast. And it’s no wonder why. Original Bisquick® is made from processed flour and partially hydrogenated oils. Top that with butter and maple syrup and you’re on your way to fewer birthday cakes in the long run.
Our Pick: Baker Mills® Kodiak Cakes® ($5.99/24 oz.)
We were impressed by the 100% whole-grain flour, 7 g of protein, and 4 g of fiber per serving of Baker Mills Kodiak Cakes mix. Sweetened only with honey, it contains no preservatives or industrial sweeteners.

Proteins

Deli Sandwich MeatPrepackaged Deli Turkey or Ham
Luncheon meats can be scary territory in the grocery store. What looks like sliced turkey breast is often poultry pieces that have been ground into a paste, processed with chemical binders and nitrites, flavored with corn syrup and artificial flavors, and molded into a cylinder, then sliced. Ew. What’s the big deal about nitrites and why do we suggest all your meats be nitrite-free? Because nitrates and nitrites have been linked to increased risk of cancer,8 heart disease, and diabetes.9
Our Pick: Applegate Farms®
Applegate’s packaged deli products are made from cage-free animals that were never treated with hormones or antibiotics. Their meats have no nitrites or fillers and stick to the basics—sliced protein, water, salt, and carrageenan obtained from seaweed.

Vegetarian Burgers
A vegetarian diet is supposed to be good for you. Which is why some of the ingredients in veggie burgers were so shocking. Artificial flavor? Modified vegetable gum? Natural butter flavor?
Our Pick: Asherah’s Gourmet Vegan Burgers ($4.99/4 burgers)
Made from organic quinoa, organic sweet potatoes—organic everything down to the spices. Each patty has 180 calories, 190 mg of sodium, 30 g of carbs, 5 g of fat, and 6 g of protein. Our second choice, Original Sunshine Burgers®, are also packed with organic goodness. These are made from sunflower seeds, so each burger is higher in fat and calories, but provides double the protein (350 calories, 21 g of fat, 12 g of protein).

Hot Dogs
Hot dogs are famously made from mystery meat. This takes on new meaning now that the world has been introduced to the horrors of pink slime and horsemeat. Then there are all the artificial flavors, preservatives, sodium, chemical fillers, and corn syrup.
Our Pick: Applegate Great Organic Beef Hot Dogs ($4.99/8 franks)
Applegate Farms links contain only organic grass-fed beef and organic spices. At 110 calories per link, 8 g of fat, and 330 mg of sodium—and the knowledge that their animals are cage- and crate-free—when it comes to hot dogs, these are a good choice.

Dips, Sauces, and Soup

Hummus
Hummus is easy to make and we recommend that. Here’s one you can try. But if you’re going to buy prepared hummus, selecting one that is close to how you would make it from scratch is best.
Our Pick: Haig’s Hummus ($3.79/8 oz.)
Haig’s original hummus contains garbanzo beans, tahini, lemon juice, water, garlic, spices, and salt. With four flavors to choose from, you won’t get bored.

Applesauce
Applesauce is a tasty way to add fruit to your diet, as long as it’s all-natural. Mott’s® and Musselman’s® add high fructose corn syrup and/or sugar to some of their applesauces.
Our Pick: Santa Cruz Organic® Applesauce ($3.89/23 oz.)
Apples are one the most insecticide-treated fruits, so you’ll definitely want to buy organic. Santa Cruz Organic Applesauce contains only organic apples and vitamin C, for freshness.

SalsaJarred Salsa
Salsa is the healthy man’s condiment of choice. But some are healthier than others. We passed on Pace® Picante Sauce because it has 250 mg of sodium per serving.
Our Pick: Newman’s Own® Medium Salsa ($3.49/16 oz.)
Look for jarred salsa without any added sugar, excessive salt, or preservatives. We chose Newman’s Own for its all-natural ingredients and lower sodium content (105 mg/2 Tbsp.). It does have added sugar, but only 1 g per serving.

Soup
Soup is filling, often low in calories, and can help you feel satisfied. But, canned soup can be extremely high in sodium, and contain ingredients like hydrolyzed corn protein. A classic like Campbell’s® Regular Chicken and Rice contains MSG and mechanically separated chicken.
Our Pick: Amy’s Light in Sodium Soups ($3.49/can)
From Butternut Squash to Minestrone to Chicken Noodle, all of these soups are made with the same ingredients your grandmother would put in soup—along with the occasional addition of cane juice. Each can has two servings.

Components

Chicken Stock
Prepared chicken stock can be aggressively high in sodium and may even contain MSG! Not to mention corn syrup and artificial flavorings.
Our Pick: Pacific Organic Free Range Low-Sodium Chicken Broth ($3.99/32 oz.)
Making chicken stock at home is best. And it’s not hard. But, if you have to buy one, Pacific Organic makes the best we found, even though it does contain “chicken flavor.” Whatever that is.

Vegetable Stock
As with chicken stock, making your own is best and can be done with as little as an onion, some celery, a carrot, and water.
Our Pick: Kitchen Basics® Vegetable Cooking Stock, Unsalted ($3.99/32 oz.)
Made from just vegetables, it’s hard to find a better option. Can’t find it at your local store? It’s available online.

BreadcrumbsBreadcrumbs
Do your breadcrumbs contain ammonium sulfate? Progresso’s do. Besides being a dough conditioner, ammonium sulfate’s other uses include plant fertilizer, herbicide, and fire extinguisher powder.10
Our Pick: Ian’s® Whole Wheat Panko Breadcrumbs ($3.59/9 oz.)
Ian’s Whole Wheat Panko Breadcrumbs contain only unbleached whole wheat flour, malt extract, yeast, and sea salt. Basically, they’re made of bread.

Marinara Sauce
If you can’t find the time to make simple marinara sauce from canned tomatoes, make sure your jarred sauce is made from natural ingredients and is low in sodium and added sugars. Hunt’s® Traditional Marinara Sauce sneaks in high fructose corn syrup, corn syrup, and sugar. Many jarred sauces cut corners by using soybean oil instead of olive oil.
Our Pick: Silver Palate® Low-Sodium Marinara Pasta Sauce ($5.29/25 oz.)
This award-winning marinara sauce has no added sugar or soybean oil. It has ingredients that should be in marinara sauce—tomatoes, olive oil, onions, carrots, and garlic—and is sweetened with pear concentrate instead of sugar.

Olives
Olives are high in iron and vitamin E and impart a nice umami to your salad or sandwich. Kalamata olives are higher in sodium than “black olives” but, unlike that popular variety, they don’t contain ferrous gluconate, an additive that turns green or brown olives jet black and can upset sensitive stomachs.11, 12
Our Pick: Early California® Pitted Kalamata Greek Olives ($5.49/6 oz.)
Early California’s Pitted Kalamata Greek Olives contain the essential ingredients: olives, water, salt, and red wine vinegar.

Snacks

CrackersCrackers
Crackers can be packed with all sorts of scientific-sounding ingredients that help them last indefinitely in packaging. Trying to find whole-grain ones? Good luck.
Our Pick: Wasa® Hearty Grain or Whole Grain ($2.99/21 crispbreads)
Wasa crispbreads are tasty even though they contain just the basics: whole grains, salt, water, and yeast. Their size, hearty crunch, and versatility with toppings make them a good choice for healthy snacks and small meals too!

Tortilla Chips
If you want salsa and chips, try baked chips. They’re lower in fat than their fried cousins and still have that satisfying crunch.
Our Pick: Guiltless Gourmet® Unsalted ($2.99/7 oz.)
These contain just organic yellow corn, oil (canola, safflower, or sunflower), and lime. With just 26 mg of sodium per serving and 120 calories for 18 chips, you can snack without feeling guilty. We recommend serving the correct portion of chips in a bowl rather than digging into the whole bag.

Beef Jerky
Jerky is made with salt and sugar—there’s no getting around that. Avoid brands that use additives like MSG, oleoresin, hydrolyzed soy protein, and sodium erythorbate, and whatever you do, do not snap into a Slim Jim®.
Our Pick: Oberto® All Natural Beef Jerky (6.99/3.25 oz.)
Oberto All Natural Jerkies are seasoned and preserved with ingredients you would have in your own home, like salt, sugar, vinegar, and beef stock. This brand’s worst offense is natural smoke flavor. Their turkey jerky is up to snuff as well. Just remember, those small bags are not single servings!

Iced Tea
Tea leaves, water—and voila! How could something so simple have gone so wrong? Look at the ingredients list of many bottled iced teas and you’ll see added sugar, sucralose, aspartame, or acesulfame potassium. You’ll also see 150 calories and 38 grams of sugar per serving.
Our Pick: Tejava® Iced Tea ($2.09/liter)
We stumbled onto Tejava a few years ago and haven’t looked back. When it comes to iced tea, this is our hands-down favorite. This microbrewed black tea is simply delicious and refreshing on ice. It contains nothing but brewed handpicked tea leaves . . . no sweeteners, no fillers, no added flavors. Just good ol’ tea.

Your Grocery Store Guide

Condiments and Spreads:
Ketchup: Whole Foods 365 Organic Tomato Ketchup or Heinz’s Simply Heinz Ketchup
Mustard: Morehouse Yellow Mustard
Mayonnaise: Spectrum Organic Mayonnaise
Hot Sauce: Tabasco Pepper Sauce
Soy Sauce: Kikkoman Low-Sodium Soy Sauce or Trader Joe’s Low-Sodium Soy Sauce
Peanut Butter: Laura Scudder’s All-Natural Peanut Butter
Jam: St. Dalfour or Bonne Maman
Salad Dressing: Annie’s Naturals Balsamic Vinaigrette

Dairy and Nondairy:
Greek Yogurt: Fage Total 0% Plain or Chobani Nonfat Plain
Regular Yogurt: DANNON All-Natural Plain Nonfat Yogurt
Cottage Cheese: Daisy Low-Fat Cottage Cheese
Cream Cheese: Organic Valley Cream Cheese or Philadelphia Original Cream Cheese
Half and Half: Horizon Organic Half & Half
Soy Milk: Organic Edensoy
Almond Milk: Pacific Almond Milk
Rice Milk: Rice Dream

Bread Products:
Bread: Food for Life 7 Sprouted Grains Bread
English Muffins: Food for Life 7 Sprouted Grains English Muffins
Whole Grain Tortillas: Food for Life Ezekiel 4:9 Taco Size Whole-Grain Tortillas
Hamburger Buns: Food for Life Sprouted Whole-Grain Burger Buns
Cereal: Engine 2 Rip’s Big Bowl (any variety)
Frozen Waffles: Kashi 7-Grain Waffles
Pancake Mix: Baker Mills Kodiak Cakes

Proteins:
Prepackaged Deli Turkey or Ham: Applegate Farms
Vegetarian Burgers: Asherah’s Gourmet Vegan Burgers or Original Sunshine Burgers
Hot Dogs: Applegate Great Organic Beef Hot Dogs

Dips, Sauces, and Soup:
Hummus: Haig’s Hummus
Applesauce: Santa Cruz Organic Applesauce
Jarred Salsa: Newman’s Own Medium Salsa
Soup: Amy’s Light in Sodium Soups

Components:
Chicken Stock: Pacific Organic Free Range Low-Sodium Chicken Broth
Vegetable Stock: Kitchen Basics Vegetable Cooking Stock, Unsalted
Breadcrumbs: Ian’s Whole Wheat Panko Breadcrumbs
Marinara Sauce: Silver Palate Low-Sodium Marinara Pasta Sauce
Olives: Early California Pitted Kalamata Greek Olives

Snacks:
Crackers: Wasa Hearty Grain or Whole-Grain
Tortilla Chips: Guiltless Gourmet Unsalted
Beef Jerky: Oberto All-Natural Beef Jerky
Iced Tea: Tejava Iced Tea

 

Have questions? Email me @ nminton24@gmail.com

 








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Leah S.’s Wedding Prep; Ultimate Reset Transformation and Review

How many of you think you are eating healthy and getting the correct amount of nutrients in your body each day? I would say most of us either have a sense of what is healthy or have actually spent time researching it! Well before I did the Ultimate Reset I thought I knew what to eat and how much as well, WELL I was wrong- I learnt more about food in the 21 days of the reset then I really ever knew! Pretty Amazing!!! Do you need a TUNE UP?

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Meet Leah S. “On January 7th I started my fitness journey–but I was serious this time. I tried a couple of times before and fell off every time. I started insanity, joined a Beachbody group, and finally started listening to all the shakeology freaks (chocolate vegan is my soulmate)!! I finished 60 days straight, only missing 2 days. I lost 10 lbs. this put me at 156.8 down from 166.8, the most I’ve ever weighed!!!  That was college weight! I then started the reset, thinking it would jump start weight loss and get me motivated for wedding weight!! It made me change my ENTIRE outlook on food! I now CRAVE tomatoes, cucumbers, couscous, and quinoa (plus much more)! I lost 7 lbs on the reset, putting me at 149.8 lbs!! I haven’t seen this since freshman year of college!!! I feel amazing, think about food differently, have everyone asking ME of all people how to do it, and I just smile and say, “Beachbody”…I made myself a priority and it paid off!! This is no longer wedding preparation…this is my body, my temple, lets see what all it can accomplish!!!”

What is the “RESET”? CLICK HERE

 

What would you like to lower or lose? Message me or comment below so I can help YOU achieve your goals =)

Vegan Vegetable Soup: HOMEMADE

Vegetable soup has been a comfort food for me and my family for a while now, we live in Pittsburgh, PA and it gets COLD HERE!!!!! Some staple warmer uppers are soup and hot chocolate- so yes I needed to find a healthy recipe so my family still could get warmed up after sled riding and being in the cold!!!

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So every time I make my vegetable soup the Veggies vary! I tend to just use what is looking SAD in my refrigerator!

The base is low sodium, organic, Vegetable Broth and water with garlic-himalayna salt- and a few other spices all to taste (I use parsley, cayenne pepper, and any other herb that is in front!)

The major vegetables that are a constant in my soup is 1 onion, 3 carrots, and 3 stalks of celery (i cook for the whole family so my batch is larger and we have left overs for a few days)

Then I add 2 zucchini’s, a small head of broccoli, a cup of tomatoes, and a pepper

I let that boil and when it comes to a constant boil (20 minutes) I then add 3 cups of spinach and kale then let it simmer for an hour!

 

***Optional and I love this, i add a lb of beans (usually kidney or black) gives it flavor and your protein!

 

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Sometimes you don’t realize how important vegetables are or even just a well balance meal! I have a protein and complex carb with every meal! It keeps me full and I know I have the proper nutrition!!!

 

Please give me your feedback when you try this recipe =) Also if there is anything you would like me to try, make clean, or give you feedback on please contact me!








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Sleep and Your Workout Performance

Why is it important to get a certain amount of sleep every night? I get the question of how much sleep do I get a night and I am guilty of not getting enough! My body has adjusted to very little (4-5 hours) a night!

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Your muscles begin repairing themselves as soon as you stop battering them in the weight room. But just how important is sleeping to muscle recovery? This article will discuss this issue with the basic weightlifters in mind. Great Experiment done at BodyBuilding.com

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A few things that happen during sleep that help increase your results:

  1. Hormonal release

    The first major way sleep will impact your results in the gym is with the hormonal release that it provides. Your body releases a growth hormone at its highest concentration during a 24-hour period when you’re at rest during the night. Since growth hormones are closely correlated to muscle-size increases, you want to maximize this hormone as much as you can.

     

  2. Muscular repair

    The repair process that goes on while you’re at rest is more evidence of the interdependence of working out and sleep. Every time you lift weights in the gym and overload your muscles, you’re going to create tiny micro-tears in the muscle tissue. It’s when these micro-tears are repaired and built back up that you notice strength and size gains, so shorting yourself of the repair process is a severe hindrance.

  3. Metabolic maintenance

    If you hope to build lean muscle mass without gaining body fat in the process or are looking to lose excess body fat while retaining all the lean tissue you currently have, making sure your metabolism is functioning optimally is essential. This means having a healthy response to carbohydrates consumed, maintaining a strong metabolic rate and showing a good regulatory system of hunger and appetite.

Askmen.com suggests getting 8 hours of sleep every night! So in short every article I have read about sleep and how it may effect or help your results when working out, you should no matter what get between 7-8 hours of sleep every night! This is definitely something I will be working on come the next few weeks!!!

effects-of-sleep-deprivation

 

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Top 6 Fat Burning Foods- No Need for the Fat Burning Pills

I am always trying to fire up my metabolism and switch up what I eat to shock my body and Burn Fat! I currently tried going Vegan- did not work well so I added Egg Whites because I was having a hard time with getting enough Protein!!! So I wanted to switch things up YET again!!! My Favorite is and always will be the Abs Diet, But these food are great too (and very similar to my abs diet!)

Health Magazine has great tips and recipes!

Want to Boost your metabolism: Fuel your body with these foods!

  1. Whole Grains: Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods.
  2. Lean Meats: Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down). for a list of lean meats click here.
  3. Low Fat Dairy Products: Rich in calcium and vitamin D, these help preserve and build muscle mass—essential for maintaining a robust metabolism. ***I have recently cut out dairy, so I get my calcium and Vitamin D from: Almonds, Broccoli, Kale, Oatmeal and Sesame Seed, Figs, Salmon, black eyed peas, and Orange Juice are other great Calcium sources! Fish, eggs, and mushrooms are a great Vitamin D source
  4. Great Tea: Drinking four cups of green tea a day helped people shed more than six pounds in eight weeks, the American Journal of Clinical Nutrition reports. Credit EGCG, a compound in the brew that temporarily speeds metabolism after sipping it. To up your intake, keep a jug of iced tea in the fridge.green-tea-leaves-400x400
  5. Lentils: One cup packs 35% of your daily iron needs—good news, since up to 20% of us are iron- deficient. When you lack a nutrient, your metab slows because the body’s not getting what it needs to work efficiently, says Tammy Lakatos Shames, RD, co-author of The Secret to Skinny.
  6. red-pepper-hot-400x400Hot Peppers: I love me some SPICE!!!! Capsaicin, the compound that gives chili peppers their kick, heats up your body, which makes you melt additional calories. You can get it by eating raw, cooked, dried, or powdered peppers, says Lakatos Shames. “Add as much cayenne or hot sauce as possible to soups, eggs, and meats.








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Melissa D.’s Beachbody Transformation

Meet Melissa!!! This is one amazing Woman!!

“Every New Year’s, I would say my New Year’s Resolution was to lose weight. But I never followed through—until this past year. I was a new mother. I was totally overweight. I had no energy, no confidence, and no self-esteem. I had headaches every day. So what would I do? Turn to food.

I was literally eating myself into an early grave. Until I made my New Year’s Resolution last year and followed it by starting P90X. I loved that P90X is a routine, sets a schedule so you have something daily to look forward to. It changes daily and it’s fun. Also, the meal plan and recipes kept my eating on track.

And when I started adding Shakeology, I gained a ton of energy, could sleep better, and felt like I could focus better. Don’t get me wrong, there were tons of days when I felt like giving up, but being in a Challenge Group helped me keep up—those people were there to support me, give me courage and inspiration.

And this time it worked. Thanks to P90X and Shakeology as well as TurboJam and TurboFire, I kept my Resolution. I lost well over 100 lbs. I have more energy, more confidence, I haven’t used pills for my headaches, my body doesn’t hurt anymore, my blood pressure and cholesterol are the best they’ve ever been— and I can run and play with my son without pain!”

You can do it to!! You are NEXT!! Starting March 4th, ask me how! No goal, big or small is worth WAITING!!![button link=”http://www.teambeachbody.com/connect/beachbody-challenge?referringRepId=207453″] JOIN THE CHALLENGE[/button]

 








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5 Benefits of Grapefruit

ONE OF MY FAVORITE SNACKS!!!!!! I love the sweet and sour taste and it totally helps with my sweet tooth!

Grapefruit is a large subtropical citrus fruit generally recognized for its slightly bitter and sour taste. It was first produced in Barbados as a hybrid fruit that resulted from a cross between pomelo and sweet orange. Grapefruit was named after the grape, because grapefruits grow in clusters like grapes.

Many grapefruit varieties are being cultivated in different countries such as the United States and China. The well-known varieties include those with red, pink and white pulp. Like all other citrus fruits, grapefruit is loaded with vitamin C, although this is not the only benefit that you can get from grapefruit. Here are five other health benefits of grapefruit.

 

1. Grapefruit Helps in Losing Weight

Grapefruit is high in enzymes that burn fats, has high water content and has less sodium. A combination of these three characteristics make grapefruit a perfect food for increasing your body’s metabolism. Try eating grapefruit or drinking grapefruit juice every day and you will notice how quickly you lose those extra pounds.

2. Prevents Arthritis and Works as an Antiseptic

Grapefruit contains salicylic acid that helps break down the body’s inorganic calcium, which builds up in the cartilage of joints and may lead to arthritis. If you have arthritis, try drinking grapefruit juice with apple cider vinegar. You will notice a reduction in your arthritis symptoms.

The salicylic acid in grapefruit also works as a powerful antiseptic. In addition, grapefruit seed extracts can be added to water to make an antiseptic spray for treating bacterial and fungal infections.

3. Grapefruit Helps in Cancer Prevention

Lycopene is a carotenoid pigment that is responsible for the red color of grapefruit. It is a powerful agent against tumors and cancers as it acts as a scavenger of cancer-causing free radicals. Lycopene works best with vitamins A and C, which are also found in grapefruit.

An antioxidant compound, called naringenin, is also found in grapefruit. Naringenin helps repair damaged DNA in prostate cancer cells. DNA repair contributes to cancer prevention as it impedes the reproduction of cancer cells.

4. Grapefruit Helps Lower Cholesterol Levels

The antioxidants found in grapefruit are effective in reducing cholesterol levels. However, if you are on prescription drugs, do not eat grapefruit or drink grapefruit juice. Grapefruit has a negative reaction against many prescription drugs such as those used in treating depression, allergies, high blood pressure, seizures, impotence, heart palpitations and even HIV. Inform your physician if you want to use grapefruit as a regular form of treatment.

5. Grapefruit Treats Common Ailments

Eating grapefruit or drinking its juice helps treat common cold and fever, dissolve gallstones, boost liver function and enhance immunity against infections. As grapefruit contains a dietary fiber called pectin, it thus promotes better digestion. In addition, if you want to have a healthy and smooth skin, try including grapefruit in your diet.

You can get many other benefits from grapefruit because it also contains essential elements such as iron, calcium, potassium, manganese, magnesium, phosphorus, folic acid and B vitamins (thiamine, riboflavin and niacin). You can even extract oil from grapefruit peel for use in aromatherapy.-3fatchicks.com

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Are you gaining weight??? Read this to see if maybe this is why!

5 Reasons You Could Be Gaining Weight

By Steve Edwards

Nothing taps your panic button quite like gaining weight, especially when you’re on a weight loss program. Unfortunately, it’s an inevitable fact of life. Luckily, you’ve got me here to tell you that, as long as you’re following a solid program, results will come. It’s a physiological certainty (unless you have an underlying issue, like hypothyroidism).

I realize this might take further convincing, considering our instant-gratification society. But this ain’t my first weight loss rodeo. I’ve seen almost every scenario you can dream up, most of which were solved by patience. That said, there are some strategies you can use to ensure you’re getting the most out of both your diet and exercise program. Let’s tackle five of the most common weight loss conundrums.

Woman on Scale

  1. I’m following the program perfectly. Why isn’t it working?! Cortisol is a word you should become familiar with, as it’s a key factor here. You’ve probably heard that it makes you fat, but you have no idea why “they” say that. What is cortisol? It’s actually a performance-enhancing stress hormone that serves an important function in survival situations. Unfortunately, when we force too much daily stress on our bodies, we shift into a state of chronic cortisol release. This can cause us to store excess fat as a survival instinct. While it sounds pretty dire, it’s generally only a serious problem in those with poor lifestyle habits.

    The beginning of a diet and/or exercise program, however, is a survival situation. In a very simplistic sense, your body releases cortisol, which, in turn, causes excess water retention to help you rebuild broken down muscle tissue. While this is cortisol functioning properly, it does lead to a period of water weight gain as you adjust to a new program. It’s nothing to worry about. By following a solid plan, your body will adapt by repairing this muscle tissue. This results in an increase in your metabolism and leads to weight loss if that’s your goal.

    The trick is that there is no hard line on how long this adaptation takes. It’s based on your individual parameters. Just rest easy in the fact that it will happen, unless you force it not to, leading us to . . .

  2. Woman with Small PortionI’m barely eating. Severe undereating causes cortisol release, as it’s the definition of a bodily emergency. Beachbody® offers many kick-start (or express) eating plans where you undereat for a few days, but you’re always encouraged to get back to a solid maintenance calorie level quickly. A short period of strategic undereating with proper hydration will help your body dispense of unneeded food (most of us chronically overeat) and regulate bodily functions. Go too long, however, and chronic cortisol release is the result.

    This is a tough situation because our natural reaction to weight gain is to eat less. When you’re exercising, it’s important to keep your eye on workout performance, as opposed to how much weight you’re losing. You should be eating enough so that your daily workouts improve over time. As long as that’s happening, your body is adapting, your metabolism is increasing, and you will lose weight provided you also don’t overeat.

  3. I’ve been doing hard workouts for weeks. On the performance theme, you need to continually improve, which is why workouts get harder as you move through any of Beachbody’s programs. It’s also why we add resistance (via added weight or gravity, as is the case with jumping) to workouts. If you’re doing the same workouts at the same intensity constantly, you are not forcing adaptations that lead to changes in your metabolism. This is called a plateau.

    A plateau, technically, isn’t gaining weight—it’s remaining the same—but a proper diet and exercise program should continually force improvements (in the form of adaptations). Otherwise, your metabolism won’t continue to increase, which is the goal of most weight loss programs.

  4. My friend and I are doing the exact same thing and she’s losing. Back to adaptation. We all react differently. The only absolute is that our bodies will change over time with a healthy program. A fitness rule called the Specificity of Adaptation states that it takes the body between 3 and 12 weeks to adapt to new stimuli, which is a very broad range. This is why it’s vital that you stick to your program and not change it repeatedly based on your daily results!

    In our test groups, two-week results have almost no bearing on who does best in the end. In fact, many people that undereat early and get off to a fast start will stagnate, while those who stick to the plan and eat as advised will start slower but train harder over time, leading to rapid weight loss as the program wears on.

  5. Woman with Small PortionI lost weight for a while but now it’s stopped. For ages on the Team Beachbody® Message Boards, this was our most frequently asked question. You eat less to lose weight. Things are going great, but suddenly you plateau—or start gaining. Odds are, your metabolism has slowed down in order to deal with the decreased calories. You’re starving your now fit body, so it’s doing what it needs to do to survive. The answer to this problem is pretty simple: eat more.

    Again, this is a tough sell, so here’s an example. One of our early Success Stories lost 40 pounds during a round of Power 90®, eating only 1,200 calories a day. He then stagnated for a long time and was very resistant to eating more, fearing it would kick-start a regression. We talked him into adding calories until, finally at around 2,000 calories, weight loss resumed. It then became so rapid he dropped through his goal, and about 20 pounds below, until finally, at around 3,000 calories, he leveled out. Then a daily diet of around 3,500 calories a day got him to a ripped 175.

So the moral of today’s lesson is to trust your exercise program—at least if it’s a Beachbody program. We’ve been doing this a long time and we know what works. There are no magic bullets. Body transformation is based on making consistent, healthy lifestyle changes. Do that and you’ll never need to ask yourself why you’re gaining weight again.








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6 Diet Killers…. Why are you not losing weight????

Wondering why all your efforts to drop the LBS are just not happening? Here are 6 BIG reasons!

1) You don’t measure EVERY ITEM you will be eating (eyeballing is never good)
2) You don’t drink enough water. (Make it your MINIMUM to get in at least 100oz)
3) You are eating too much fruit! (limit to 1 a day if you need it)
4) You are eating too much Dairy (yeah yeah, “but greek yogurt is GOOD for you, right?” Kill the dairy and you will immediately see changes)
5) Condiment KING! Lay off the “sauce”. Sodium, calories, sugars are typically loaded in these puppies)
6) Skipping meals cause you are not hungry! I know- sounds crazy- but you aren’t hungry! Well, you are eating to fuel your body for optimal function, not for filling the brain with yummy food you want or crave. Eating frequently helps keep the fire burning. Know your daily caloric intake and divide your meals up to at least 5 times a day. So if you are eating 1500 calories a day, make each meal around 300 calories to keep it easier on your brain. =)- Christine Dwyer

 

DO you do any or all of these??? Try to eliminate one a day and see the results you get in just one week! I would love to know how this helps you hit your goals!!! Comment below what your results are like in just one week after eliminating these all!

 

You can also join a FREE Support group but CLICKING HERE- sign up for a FREE account and I will add you to our group! [button link=”https://www.teambeachbody.com/signup/-/signup/free?referringRepId=207453″ type=”big” color=”green”] Join For FREE[/button]

 

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Kelly L.’s Beachbody Transformation – ChaLEAN Extreme and Shakeology

 

“Ok friends! It’s been 90 days and I have my results from the challenge group I participated in. I ate clean, drank shakeology every day, and worked out 6 days a week. I know the picture isn’t of my front, but I think this gives the best idea of my transformation. I used to be a yo-yo dieter. I never ever ate healthy. In high school, dinner was whatever my mom brought home from Mickey D’s, Wendys, or Burger King. I got plenty of exercise, because I never sat around, so I was relatively thin. In college, I continued my active lifestyle but continued to eat terribly. I consistently stayed at a size 10 or 12. Fast forward to 2003 and I got my first job. I was exhausted when I got home from work. I would sit on the couch, watch tv, and eat an entire box of cereal or crackers for dinner. I had a gym membership but I never went. Once I was home, I was home! I tried it all over the years. Weight watchers, NutriSystem, fad diets, starving myself and guess what – nothing worked. Then I got married and had two babies. My weight had somehow crept the whole way up to 214. At 5’7″, that was just too much. I was at an all time low. My husband even said something to me about it. Talk about embarassing Well, that was the kick in the butt that I needed. I started eating clean, drinking shakeology and working out 6 days a week. In the first month alone, I lost 19 pounds! By the end of the second month of my challenge, I was down 35.9 pounds! When I finished the 90 day challenge, I was down 43 pounds and 5 pant sizes! I’m no where near where I want to be, so I am giving P90X a go this time. I’m really nervous about it but excited at the same time.”- Kelly L

 

Kelly has dedicated herself to her LIFE through working out, being healthy, and helping others CHANGE their lives!!!! She wrote a review on her transformation and Chalean Extreme. Click HERE to read it!

 

Join a Challenge Group today to get your life back on track! or Join my team for FREE Coaching tips!

Tips on how to stick to your NEW YEARS RESOLUTIONS!

Make Your New Year’s Resolution Stick!

By Kara Wahlgren

 

Want to lose weight? Get a promotion? Take over the world? Here’s how to make sure your New Year’s resolution becomes a reality.

First, the bad news: The odds are stacked against you. A few years ago, psychologist Richard Wiseman conducted a study of 3,000 people who had set New Year’s resolutions for themselves. At the end of the year, a measly 12% had actually achieved their goals.1 But don’t let those bleak stats kill your mojo—there are a few easy ways to make your goals more attainable, so you’ll be toasting your success next December.


Champagne Bottles


Plan ahead.

It’s January 2nd—do you know what your resolution is? For the best chance of success, set your goals long before you want to start them. Wiseman says that reflecting on your goals a few days before the New Year will make you more likely to choose a meaningful resolution2—which, of course, will make you more motivated to work for it. Still haven’t set a goal? That’s okay. Make one now and set yourself a start date a few days from now.

Shout it from the rooftops . . .

. . . or at least share it online. According to Wiseman’s research, women were more likely to succeed if they told their friends and family about their goals.3 After all, you wouldn’t want to fail in front of a few hundred of your closest friends, colleagues, and high school exes—would you? Make your resolution Facebook® official, tweet about it, or post a “before” photo on Instagram®. Accountability is your friend. Tag me in it! @nikkikubanminton on IG, @nkubanminton on Twitter, and Nikki Kuban Minton on Facebook!

Strategize.

Once you’ve decided on your Big Important Goal, come up with a few smaller objectives that can help you get there. If you resolve to lose weight, commit to doing your INSANITY® workout every day. Or hire a personal trainer and buy sessions in bulk. Or take a two-mile hike every weekend. “Intention is very different than action,” says Daniel C. Stettner, Ph.D., director of Psychology at UnaSource Health Center in Troy, MI, and an adjunct professor at Wayne State University in Detroit. “People have to come up with tactics and strategies. Otherwise, it’s like driving to a destination without directions—you’re not going to be successful.”

Think positive . . . but not too positive.

 Notebook with New Year Resolutions on themIf you paid attention in English class, you might remember “doublethink” from Orwell’s 1984—the ability to accept two opposing beliefs as truth. In this case, you need to accept that you can succeed and that you can fail. In his book, 59 Seconds: Think a Little, Change a Lot, Wiseman points to research by psychologist Gabriele Oettingen, who found that imagining success kept people motivated, while imagining failure helped them form “avoidance goals.”4 In other words, it’s okay to fantasize about firing your annoying cube mate when you become manager—but also devise a Plan B in case you get passed over for this round of promotions.

Know thy enemy.

Willpower is overrated. According to a recent study in the Journal of Personality and Social Psychology, people were more likely to be successful if they avoided temptation altogether rather than expecting superhuman self-control to kick in.5 So figure out what changes you can make to sidestep your biggest roadblocks—can you take a different route to work that doesn’t pass a bagel shop? Can you block Facebook on your computer to free up more time for new projects? Can you switch from your usual hangout to a non-smoking bar? A few small lifestyle changes can prevent big pitfalls.

Reward yourself.

We all love instant gratification. So when you’re pursuing a long-term goal like weight loss or digging out of debt, short-term rewards will help you power through. Just make sure the rewards jibe with the ultimate goal—don’t reward a week of workouts by eating an entire chocolate cake. If you’re trying to slim down, for example, Dr. Stettner suggests buying a new outfit you can’t squeeze into (yet!) or working out with a friend so the reward is built-in.

Don’t let setbacks derail you.

Spoiler alert: You’re human, so you’re going to screw up. Don’t let it discourage you, and don’t use it as an excuse to let the rest of the day (or weekend, or month) go down the tubes. “There are going to be lapses, but a lapse doesn’t have to be a collapse or a relapse,” Dr. Stettner says. “Seek persistence rather than the dirty P-word, perfection. Don’t think, ‘I went off the plan today, so I’ll start over tomorrow.’ Salvage it. Save the day.”

 

Sign Up today for a FREE account and receive these TIPS DAILY! or Join an Accountability group of mine!!! Message me NOW for Step By Step Instructions on HOW you can get STARTED! nminton24@gmail.com

What is a Beachbody Challenge and How can I benefit?

Do you need change in your life? Need more energy, to get healthy, or to just get fit!? Then please continue to read and watch the videos!

If you are not ready to change- I would keep scrolling! 

 

What is a Beachbody Challenge???? Watch this 4 1/2 minute review on what is it!

 

Now is this something you would like to join??? Well you might be thinking, this is not for me! I could never do this… Well have you ever felt like this?

 

If you can relate to any or all of this above I would LOVE to help you reach your goals- feel good, lose weight, or even just get healthy! Message me NOW @ nminton24@gmail.com

 

 

I run a challenge group a month so even if this one is not going to work for you- message me and I will get you on the waiting list for the next one! 

 

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Why should we drink Green Tea?? The Health and Weight Loss Benefits

Green Tea- Green tea has some totally awesome benefits! It helps to stave off hunger and gives you a natural boost of energy. You can find flavored green tea if you want something sweeter. But the warmth this time of year makes me feel all cozy! Plus it does suppress appetite! I usually drink a cup mid afternoon when I am usually more likely to snack. (unsweetened of course).

 

Research found on WebMD: Green tea’s antioxidants, called catechins, scavenge for free radicals that can damage DNA and contribute to cancer, blood clots, and atherosclerosis. Grapes and berries, red wine, and dark chocolate also have potent antioxidants.

Because of green tea’s minimal processing — its leaves are withered and steamed, not fermented like black and oolong teas — green tea’s unique catechins, especially epigallocatechin-3-gallate (EGCG), are more concentrated.

Marji McCullough, ScD, RD, the American Cancer Society’s strategic director of nutritional epidemiology, says human studies haven’t yet proven what researchers like Chan have discovered in the lab: green tea’s EGCG regulates and inhibits cancer growth and kills cells that are growing inappropriately.

“Epidemiologically, one of the challenges is finding populations that drink enough green tea and have for a long time,” she says. “With cancer, it’s always difficult to find the exposure time,” or the point at which cancer cells begin to develop.

Is Green Tea Good for Your Heart?

It seems to be, but there are conflicting results of a few epidemiological studies conducted in the East and West.

In a study that involved 500 Japanese men and women, researchers found that drinking at least four cups of green tea every day may be related to the reduced severity of coronary heart disease among the male participants.

A Dutch study of more than 3,000 men and women found that the more tea consumed, the less severe the clogging of the heart’s blood vessels, especially in women.

Green tea and its extract have been shown to fight obesity and lower LDL “bad” cholesterol — two risk factors for heart disease and diabetes — but in very limited studies. One study in the Netherlands and a study in Japan showed that green tea did both.

In the Dutch study, participants who drank caffeinated green tea lost more weight, but even those who typically drank the decaf variety saw a decrease in their waistlines and body weight. Researchers speculated that the caffeine helps with fat oxidation.

In the Japanese study, 240 men and women were given varying amounts of green tea extract for three months. Those who got the highest amount lost fat and weight and had lower blood pressure and lower LDL “bad” cholesterol.

 








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How important is that Dessert? Important enough to add those extra pounds???

Desserts….Ah, Wonderful, glorious dessert!

 

Remember your GOAL: you want to drop the pounds and tone as fast as possible right? SLOWLY STEP AWAY from the dessert Tray! S T E P A W A Y from the C A K E (Did it work?)

-If you MUST have dessert, on your birthday or at a social gathering, be smart- a up of fruit is the BEST way to satisfy the sweet tooth… if you need to give in to temptation, then take 1/3 of what you normally would!

*** People may comment on how small you piece of dessert is… just let them know you have goals to reach and when you reach it you will be walking around feeling great and confident- your health and clothes will be fitting PERFECTLY!… Next they will be asking YOU for tips and advice =)

 

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Fortify your Diet: Multivitamin vs. Shakeology

Fortify your diet with a Multivitamin: When you exercise hard and reduce you diet, your body can easily suffer from vitamin deficiencies.  Most Nutritionists believe that multivitamins are absolutely essential, especially for us active folk! The combination of daily stress, processed foods, and nutrient depleted soils may leave your daily diet with deficiencies, which can threaten healthy muscle growth, energy production, protein metabolism, and fat burning. The key is quality and freshness- you get what you pay for!

 

 

 

 

 

 

 

 

 

 

 

So when you look at these two BASIC Multivitamin, they both offer the same vitamins at different dosages! (they are comparable with price as well!)

I am now going to show you the ingredient list for Shakeology and I would like for you to compare the two, Shakeology and the Multivitamin! Compare the Vitmains, Dosage, plus the additional superfoods, minerals, antioxidants, probiotics, and much more Shakeology has to offer!

 

Now would you rather take 2 tablets or drink a shake (almost like a milkshake)??? With the benefits like this I would MUCH rather the shake!!! On top of the amazing daily vitamin and nutrient values, you can lower your cholesterol, increase energy, and maintain a healthy weight! How can you resist that? NOW is the time to take action and Fortify your body!!!!

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OPENED DOORS…. MY STORY

Why I invested into MY FUTURE….

 

I have always been the “big boned” “skinny fat” girl that played athletics all her life but had to work to stay smaller (size 6 was my smallest) until I went to college and did nothing and started taking diet pills and became anorexic and bulimic (very disappointed in myself for getting there but it happened) and I can admit now that it was a horrible way to try to be skinny! So after college I got pregnant at 20 with my daughter and gained 76lbs and weighted in at 200lbs the day I delivered her… I went to the gym and got down to 138 in 7months and then found out I was pregnant with my son… Got back to 200lbs the day I delivered him as well…But the weight would not come off and so one night I saw the informercial for P90X and I ordered it- I said I have tried everything else why not try this, so many people are finding success… So I did it for 4 weeks and quit a year later and 5lbs gone a friend messaged me and said she became a coach and was wondering if I wanted to try shakeology– I pondered for a month or so and said you know what I have P90X and I see people are losing weight with this shake I’m going to try it, I was so depressed with what I saw in the mirror, who I was and I was completely uncomfortable in my own skin I could not believe I let myself go and did not join an accountablity group sooner- I went all in on accountability and joined as a coach to stay motivated… We started a challenge group and I did the full 90 days and lost 20lbs and went from a size 8/10 to a 4 and then followed that by Insanity and lost another pant size! Since than I have completed P90X2, ChaLEAN Extreme, Insanity Asylum, started doing Tai Cheng (because I have a neck injury and was told not to do high intensity but got cleared) so I am starting round 2 of ChaLEAN Extreme and could NOT be happier.. In 4 days I have lost 3.5lbs and feel AMAZING, so much energy and momentum to PUSH HARDER!!!  I have gained 10lbs of muscle in the past year, after Insanity and I am currently 136lbs and muscle and can say I’m pretty confident in who I am today!!!

 

So before I started actually “coaching” I was an Office Manager for my dad and then a Full Time Substitute Teacher, as you may know teachers and office managers do not make a WONDERFUL pay, BUT I was getting by, I paid my bills; student loans (after having to defer them for hardship), gas to get to and from work, groceries so my family could eat, and try to make the minimum payment on my credit cards (racked up debt while in college and not having a job them a baby that needed cared for).. YES my husband is in the picture and has a FT job but he was paying for the mortgage and house bills amongst health insurance, car insurance, house insurance… EVERYTHING ELSE! Well it was a struggle because I was putting my Shakeology and Business Fee of 15.95 on a credit card so that I would stay active, I had my husband become a coach to rank advance (money expenses paid out) and I was putting our financial situation at jeopardy… Finally 8 months after I became a Coach I was seeing a return, people were trusting in me and knowing that my transformation changed my life that I could help them change theirs! now 17 months after signing up I am close to another rank advancement and making DOUBLE what I would have being a teacher in the public schools. I am hoping that April 2016 (5 years as a coach) that my husband will be able to retire and be a stay at home dad- take and pick the kids up from school, take them to practice, coach them, and NEVER miss any milestones!!!! I AM SO PASSIONATE IN THIS JOB IT IS UNREAL!!!! I want to help so many others become FINANCIALLY FREE, if you can relate in any way CONTACT ME!!!

LIVE YOUR LIFE. DREAM BIG. MAKE IT HAPPEN.

Why do YOU workout?!?

This question is a simple one, but has many responses and opinions…. When you are working out you: keep your head up, stay aligned in the feet and hips, tuck the ribs, bend the knees, BREATH. But I have been thinking about this question lately because I am currently unable to workout: “Why do you workout?” is a loaded one. Often, people begin workout routines because they want to lose weight, or they feel guilty for eating a high calorie meal, or they have an upcoming event that they want to lose weight for, or they simply have an ongoing goal to look better. But the benefits of exercise run so much deeper than these reasons.

 

Working out gives me energy, puts my in a better mood, and makes my body feel fresh! I feel there is a mental connection to being physically active. Through exercise, I have gotten stronger, more confident in my physical capabilities, more serious about my muscle and skeletal health, and I look toward a future of flexibility and strength in my older age. With going to the Chiropractor this has really made me see how working out with proper form makes your whole body work they way it was designed! If your alignment is off, then you are off. I used to agonize over a missed workout, because I thought that taking a day or two off for some rest meant I was lazy. Now I realize that rest is extremely important and valuable to both our physical and mental states. Your relationship with exercise, just like your relationship with food, is an important place to explore your relationship with yourself. Your muscles grow when they are at rest, so TAKE YOUR REST DAYS SERIOUSLY!

I treat working out in like a sports team practicing, because each week I build on my skills and challenge myself a little more. And even if I take a break or don’t do as many reps as my last workout, I push harder the next time until I master it. And that’s what working out means to me: To challenge my body, my mind, and my confidence. It’s all about how YOU make the workout control you… you can CONQUER ANYTHING you PUT YOUR MIND TO! A Healthy you is a HAPPY you!

 

I CHALLENGE YOU to join one of my challenge groups to give you a NEW you in 90 days! Join my team at beachbodycoach.com/nminton24 and I will help you reach your FULLEST POTENTIAL!

What to do when you take time off of P90X, Insanity, or any other Beachbody Program?

So you get sick or busy or life gets ahold of you an you just need a day or two to rest… THIS HAS HAPPENED TO US ALL!!! What do we do after we are ready to come back??? Do we start the week over, do we start the program from Day 1, do we double up on our missed workouts… NO YOU START WHERE YOU LEFT OFF!!! It is ok that your program goes 91 days, 65 days, or 39 days! WE ARE NOT PERFECT and life may get in the way! We all get sick and we all have days where we barely have time to go to the bathroom… IT IS OK to take a day to rest!

When you are sick or have a pounding headache and try to workout through the pain… You are only going to injure yourself more… your immune system is not 100% and is telling you you need to slow down… SO LISTEN! When you workout through illnesses or pain your body will never recover and you are only going to get sicker or injure yourself worse!

 

 

You never want to take the chances with any cold or injury so make sure you consult a doctor before going back to your workout regime! Also anytime you are sick you should check to see what your doctors says or feels you should do! I personally thought I just had a neck pain and it turns out I have Neck subluxation and cannot workout intensely for the next 12 weeks.. bummer YES, but if I would have not gone to the doctor, I would have never known that I would be off for that long! SO CHECK WITH A PROFESSIONAL!

 

Once you are cleared to workout, PICK UP WHERE YOU LEFT OFF!!! Each Beachbody Program is designed the way it is for the BEST possible results! So if you take too much time off, yes restart it! This is just my advice and recommendations!!! I hope this helps you in the future =)

 

Don’t forget to hop over to my website and Join our FREE Support Team!!! This way you will get a weekly newsletter to help you reach your goals!

 

Shakeology vs. Other Meal Replacement Shakes

Shakeology is THE BEST meal replacement shake out there.  There are many reasons I BELIEVE this! It is not only going to help YOU lose weight, it will also IMPROVE YOUR OVER ALL HEALTH!

 

Look for yourself! This is a shake you only drink 1 x per day!

Just look at the % of Vitamins! This is on TOP OF the 70+ AMAZING Ingredients! Here is my website, Check the ingredients yourself! myshakeology.com/nminton24

 

Here is also a SHORT Video Made by a fellow Bombshell Team Member of all the AMAZING Ingredients Shakeology has to offer!

[button link=”beachbodycoach.com/nminton24″ color=”teal”] Join Team Bombshell Dynasty![/button]

Take the Shakeology Challenge!

If you are SERIOUSLY ready to change your HEALTH for the better, lose weight or maybe just take your already great stamina to an entirely new level…watch this video. I guarantee… you’ve NEVER seen anything on the market like this…that will aide in your TOTAL health. I’m not pulling your leg…this stuff truly has medicinal qualities in it. That is why I’m so crazy-passionate about it!

Shakeology is good for your body, health, and mind! You will not be disappointed, give yourself the 10 day Shakeology Challenge!

The Shakeology Challenge, What is it?

Rules:
1. Commit to replacing at least 1 meal with a serving of Shakeology everyday!

2. Commit to exercising at least 30 minutes everyday during the 10 day challenge. If you need suggestions for home workouts just message me.

3. Write down everything you eat and drink.

4. Email me every night with your daily food intake to nminton24@gmail.com 

5. Weight yourself at the beginning and end of the challenge to see your results. I always like to take measurements too.

6. Once you have committed to join this challenge you will need to access Shakeology. You can do this by either buying it directly from my site at www.myshakeology.com/nminton24.
Or if you just want to purchase it for the 10 days, you can buy packets from me. The total purchase price for 10 days is $50. For locals we can meet up and for those farther away I can mail it out for an additional $5 shipping.

Trust me, Shakeology is absolutely worth the $120/month.  If you don’t believe me, try it risk free for 30 days along with regular exercise and a balanced diet I will personally take care of cancelling your Shakeology order and refunding your money!  Shakeology has a great bottom of the bag guarantee!

There is no better time than now to start making smart choices for your body!  Your body will thank you everyday for putting nutritious complete foods into it and you will feel amazing!
For additional information please Message Me!  

[button link=”#myshakeoloy.com/nminton24″ type=”small” color=”purple”] Yes, I want to take the Shakeology Chanllenge![/button]

THE BIG SHAKE-OFF: LIKE COMPARING APPLES AND… TANG

THE BIG SHAKE-OFF: LIKE COMPARING APPLES AND… TANG

The CEO of Beachbody writes, on OCTOBER 18TH, 2011

How To Compare Shakeology

Or, “How Do I Really Know If This is Worth the Money When Everything Else Costs Less?”

There are many “protein shakes” and meal replacements that are less expensive than Shakeology. But  comparisons – based on the simple “protein shake” or even “health shake” are usually off the mark because of intangibles like quality of sourcing, efficacy, and the delicate balance of incredible health benefits and delicious flavor that is unique to Shakeology.

When we developed Shakeology, our goal was to fill a void in the marketplace where the benefits of the shake would live up to the promise of the line “The Healthiest Meal of the Day.”  Shakeology was designed for people who want more than protein, and for people who really expect  the health benefits being represented by the ingredients on the label. With Shakeology not only do you get what you pay for, but because it tastes so good and the attention to every detail is so complete, you get more than you pay for.

To really know whether a product measures up to Shakeology, you need to keep some things in mind:

How Much is “Enough”?

We are proud of Shakeology’s 70+ ingredients. Other shakes will trumpet the number of ingredients they have too. But are the ingredients they are counting actually good for you?

Are they derived from whole food sources? They are in Shakeology! Too often the “magic ingredient” has been isolated from the enzymes and phytonutrients which actually are what is needed to make the “magic ingredient” effective when consumed.

And does the competition formulate for the synergistic benefits between the ingredients, or just slap together whatever is hot in the media? Shakeology was specially formulated for the collection of ingredients to work together like a symphony; this combination is so effective some people report dramatic benefits within the first week. We’re not just talking about weight loss here, we’re talking meaningful health benefits; regularity, energy, vitality!

Other supplements point to one or two individual ingredients and build a “story” around their super food attributes…  that’s like saying you can put Michael Jordan on a team of amateurs and still have a championship caliber team. Shakeology’s specially selected ingredients work like the dream team, all working together so YOU get the health benefits from the healthiest meal of the day.

Vanilla?

If the shake you’re considering is vanilla, how do they achieve vanilla flavoring? Our research indicates that it is impossible for the superfoods, adaptogen herbs, anti-oxidants, phytonutrients and digestive enzymes to co-exist and taste good in a vanilla flavor, unless the vanilla flavor is achieved chemically and artificially. (It’s the “dirty little secret” of the flavoring industry even though labeling guidelines still allow this artificial flavoring  to be called “natural vanilla flavoring”) Other companies are willing to use that labeling loophole for their benefit. But not Shakeology.

So here’s the question; are you drinking the shake so you can enjoy vanilla, or so you can get the incredible health benefits from a shake that doesn’t taste like a “health drink”? We call Shakeology “the healthiest meal of the day” for a reason, and we plan on doing what it takes to live up to that.

Protein:

When it comes to comparing protein quality, you need to look closely to see the truth:

“Say NO to soy”

Does the competition use ANY soy in their formulation? Soy protein contains estrogen-mimicking compounds that can interfere with your hormones, and on top of that most of the soy in the marketplace is GMO (genetically modified), two important reasons why we don’t use soy in Shakeology.

It is our general opinion that many people are consuming too much soy in the pursuit of health – and thus perhaps producing too much estrogen which can cause many adverse issues in the body.  Do a little research of your own on the topic, and you will be as shocked as we are at what you will learn about soy.

Likewise, if a company is promoting that their protein is “more absorbable”, be careful. Protein sources like Whey Protein Hydrolysate have been shown to trigger a much higher insulin response in the body. That’s not an outcome we would tolerate in any health shake, much less Shakeology.

Our protein source is whey protein isolate, which is more than 90 percent pure protein. Plus, Shakeology is loaded with digestive enzymes-and lactase, that’s the enzyme that breaks down lactose and is found in over-the-counter products like Lactaid®.  Don’t confuse whey protein concentrate with “isolate”. Whey protein concentrate is the least pure form of whey protein made. The benefits of “isolate” vs. “concentrate” is that the fat has been removed to achieve “isolate”. The fat in whey protein is what carries toxins consumed by the animal. That’s the reason Shakeology can be used by so many people who are lactose-intolerant – because those toxins have been removed through the isolate process.

We also look at the source of every single protein batch that shows up at the manufacturer.  If we find the manufacturer is cutting a corner by bringing in protein from farms that use hormones or are ok feeding inorganic materials to their cattle, we tell them to find another source.  This is the kind of scrutiny that other companies just don’t give their product, and it’s the kind of attention to detail which doesn’t show on the label. (But it does show in how you feel when you consume the product over the long term!)

Glycemic index tested…

In terms of sugar, many protein shakes have 1g of sugar or less. This is because they are using artificial chemical sweeteners (check the label for sucralose, aspartame, or sugar alcohols). Shakeology’s small amounts of sugar comes from natural sources which are easily processed by the body and in fact has been tested and certified by an independent lab to have a Low Glycemic Index of 24 – that’s lower than most fruits (an apple is 36 and an orange is 43)!

What is not in the base, they may suggest you add later:

Other shakes don’t cost as much as Shakeology at first glance, but they also don’t contain the full profile of  vitamins and minerals or whole-food sources of anti-oxidants, phytonutrients, adaptogen herbs, prebiotics, probiotics or digestive enzymes. We’ve seen competitors make you buy a separate vitamin pack for $150 per month! And if you want chocolate flavoring you have to buy a separate flavor packet for an extra $25 a month. If you want metabolism boosting effects and appetite control, you have to buy 2 additional products at $50 each. Once you add it up, this is hardly a “good deal” and it is usually questionably healthy..

To achieve the benefits of Shakeology we’ve seen competitors charge between $250 and $335 per month! $120 doesn’t seem expensive when you realize all of the benefits Shakeology delivers.

 

SUMMARY:

Formula: 70+ of the healthiest ingredients from whole food sources from around the world (including anti-oxidants, phytonutrients, adaptogen herbs, prebiotics, digestive enzymes, vitamins and minerals VS. protein, fillers, artificial coloring, and isolated glamour ingredients

Winner: Shakeology

 

Protein Source: Shakeology’s 15g of pure whey protein isolate plus 2g from plant sources VS soy, hydrolyzed whey and/or whey concentrate blend.

Winner: Shakeology

 

 

Taste: Rich chocolate or greenberry Shakeology Vs. chemically derived artificial-flavored competition?

Winner: Shakeology

 

Price: $120 for Shakeology  VS. Oops! It’s impossible to compare lesser formulations on price. But if you add in all the separate vitamins and flavoring agents the other companies ask you to buy to (try and) match the benefits and nutritional content of Shakeology, you would easily spend over $300 every month – that’s  2 ½ times the cost of Shakeology!  Sure, chocolate milk is cheaper than Shakeology. A vanilla soy shake can be cheaper than Shakeology – until you try to add what Shakeology’s got, and match what Shakeology can do for you, and then it’s no contest.

Winner: Shakeology

 

The best comparison is results. From weight loss and reduction in cravings, to regularity, to healthier cholesterol levels, to energy, to an overall sense of well being… We give a bottom-of-the-bag money-back guarantee on Shakeology because we KNOW people will be amazed at how they feel. Shakeology is the winner by a total knock out!

Speaking of knock outs, check out Katie F.’s full Shakeology success story here on Thursday!

 

 

 

Can’t AFFORD to be HEALTHY with Shakeology? How about being SICK?

RESEARCH SHOWS: About one-third of U.S. adults (33.8%) are obese. Approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese, according to the CDC. For the first time in history, children born after 2000 are projected to have a shorter life-expectancy than their parents. It’s time to purchase healthy, sometimes more costly, all natural nutrient-dense ingredients that fuel our body and help PREVENT diabetes.

 Cost of Obesity Related Diabetes

Heart Attack: 

Direct Costs: Ambulance transportation, diagnostic tests, hospitalization, and possibly surgery and a pacemaker or implantable defibrillator. Long-term maintenance of heart disease is also expensive, including medications, testing, and cardiologist appointments.

Indirect costs. It’s harder to grasp the indirect costs of heart disease, but they can be enormous. The biggest are lost productivity and income. Many people might be able to return to work a few months after having a heart attack. But even losing income for a few months can cause grave financial problems. Surveys show that most people would be only 90 days away from bankruptcy if they stopped getting paid. People with more severe disease may never able to return to work full-time, or at all.

Those who don’t have good health insurance, or no insurance, can be financially ruined by heart disease overnight. That can also be true for people who do have decent health insurance. The lost wages alone can be crippling.

Even if you don’t develop heart disease, it’s still costing you. “You’re paying for cardiovascular disease whether you have it or not,” Heidenreich says. “You’re paying for it in your taxes and your health insurance premiums.” He estimates that the average person in the U.S. is paying $878 per year for the societal costs of heart disease.

Despite diabetes’ ominous potential, learning about the complications serves to reinforce the treatment regimes necessary to reduce, if not eliminate the potential pitfalls of the disease.

Cardiovascular Disease: Heart disease and strokes are the leading cause of death in diabetics, accounting for approximately 65% of all deaths. The most common types are coronary heart disease, resulting from fatty deposits in the arteries, and high blood pressure, or hypertension. Approximately 74% of adult diabetics have high blood pressure or use prescription medication for hypertension. High cholesterol is also a cardiovascular disease complication.

Diabetes Kidney Disease: Kidney disease, or diabetic nephropathy, is the leading cause of kidney failure. The condition is the slow deterioration of kidney function, which can ultimately lead to kidney failure. Diabetic kidney failure is known as end-stage renal disease or ESRD, and accounts for approximately 44% of all cases in 2005.

Diabetes Nerve Damage: Nervous system damage, or neuropathy, affects approximately 60%-70% of diabetics. The neuropathy damage varies widely in scope and type of affliction. Damage can include reduced sensation, possibly pain in hands, feet, arms and/or legs, and carpal tunnel syndrome. Amputations are also a possible result of neuropathic damage. Autonomic neuropathy, a type of nervous system disorder, can affect the autonomous nervous system, which controls breathing, sexual function (men and women), circulation, urination, digestion and temperature regulation.

Diabetic Retinopathy: Diabetic retinopathy is the leading cause of blindness in adults (20-74), approximately 12,000 to 24,000 cases a year. Retinopathy progressively destroys the small blood vessels in the eye, affecting vision. Ultimately, the disease can advance to blindness, known as proliferative retinopathy

Cost of Shakeology!

Shakeology is a meal replacement shake with 70+ ingredients. On Top of it being all the nutrition you need to lose weight, fight cravings, and boost energy; Shakeology also helps reduce cholesterol, high blood pressure, help digestion, and many more. Go to myshakeology.com/nminton24 to see what all shakeology does for your health!

Direct Cost: $119.95/ month

Indirect Cost: It is going to help you lower or get rid of the bad and help extend a life!

Any Questions or Comments about shakeology please feel free to ask….

The End of a Diet Affair!

Why does it seem like the only way to be fully committed to something good for you, is to have to be accountable? Why is it you have to go through the deepest darkest side to come out and feel wonderful?

When I was in College, I had an eating disorder, I was at one point both anorexic and bulimic. I did not go home for several months, not because I knew I had a problem, but because I knew I could not face my mom with my issues. This was an issue I had, but my best friend was also bulimic. We thought being skinny was being skinny. We were very unhealthy and sick looking- to look back today I have 3 pictures from that semester of college, that is all. Well, the day I dread was here, time for summer vacation, and I now knew I had to face my mom, I NOW HAD TO BE ACCOUNTABLE FOR MY ACTIONS! I THANK GOD THAT MY MOM CARES ABOUT ME and THIS DID NOT GO ON VERY LONG AFTER I CAME HOME- There are people who go through this and have no one to turn to, or no one they want to let into their secret life.

Instead of being sick, not eating or making myself throw up. It was now my turn to try diet pills. THE BIGGEST MISTAKE OF MY LIFE! Every time I would stop taking the pills I would gain the weight I lost back. There was no reason behind taking a pill to get skinny because the first day I didn’t take one, I would gain weight- I also took the pills and did not workout! This went on for 2 years before I found out I was pregnant. I was taking diet pills while being pregnant, but I did not know yet. I stopped when I found out, but I was SO afraid that I had harmed the baby.

I went through my pregnancy with no problems, I had gained 82 pounds, which could be a whole other person. During my pregnancy I did not think twice about the weight gain because I wanted a healthy baby and my daughter baby was 8 lbs 6 oz and very healthy! After my pregnancy I felt like I had let myself down. I gained all of this weight to only have a baby that was 8lbs, this was astonishing to me. I now went through another phase of trying to lose weight, this time I took diet pills and worked out everyday, I thought maybe this time I won’t gain weight by not taking one, WRONG, they were still the same with working out or not- they were bad for me, did I see this at the time; no, but now looking back I cannot believe I did this to my body.

Seven months had passed, I got down to a decent weight and then all of a sudden I was pregnant again. This pregnancy I was very lazy and did nothing. I gained 67lbs and had a 10lb baby. Once again I thought to myself, “now I have to lose this weight, how am I going to do it!?” I tried going to the gym- failed, I took diet pills-failed, and I tried P90X- could not commit.

A year and a half has passed since I had my son and I finally was able to try P90X again- I am on day 71 and I can say I have been successful because I was able to fully commit! I became a Beachbody Coach and it has kept me accountable and makes me stay on my game and be FULLY COMMITTED!!! I am for once doing this diet 110% natural, I am doing P90X and drinking shakeology, in 45 days I lost 9 lbs and 2 inches around my waist, thighs, and hips. And now on day 71 by staying strict with my workout and diet I am able to maintain my weight. Yes I would like to lose 5 more pounds, but do I have to NO. I am finally able to say, “I look good”, I am able to look in the mirror and be happy with what I see!

I finally found something that makes me happy, it has helped me lose weight, maintain my weight, and changed my life! I now know that there are more things out there then just being skinny, there is a life and people who need to see you can become fit by being healthy!