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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Tips on How to Flatten your Tummy & Get the ABS you want

Summer is fast approaching and us women are looking to flatten our tummy before we strip down to our bikini’s! Yes I am one of them, so I have been doing research to Tighten my extra skin and flatten my tummy in record time!

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#1 Tip: Improve your Posture: “If you slouch, your stomach pooch” says a fitness gooroo, Ellen Barrett

Poor posture is hug for many people, you should be walking with your heart in front of your shoulders, not your ears! For better posture while standing, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel to your spine and keep your weight even on the balls and heels.

 

“With your shoulders back and chest up, the abs pull themselves in,” Barrett tells WebMD. “Your energy level improves when you have good posture. Your lung capacity is better. You’re open and more awake.”

 

#2 Tip: Don’t think abs= floor crunches

When most people think “I need to strengthen my core.” They relate that to being on the floor doing 1000 crunches when in reality they should be thinking WHOLE BODY EXERCISES! “If we could spot reduce, our jaws would be hollow,” Barrett says. “We probably work the jaw muscle in talking and eating more than any other, and none of us have hollow jaws.”

Pilates is huge for this, but so are many of our Beachbody programs! One that I have loved for my tummy is Insanity– you are on the floor in planks and up running and jumping but always reminded to keep your core tight because those ab muscles help you in your performance!

Work your core in 3-D, hitting the sides, back, and middle,” Liz Neporent suggests.

Plank: Start on your hands and knees and come up into a push-up plank position, balancing on hands (or elbows) and toes (or knees). Align wrists under shoulders; keep your back straight and the abs and glutes tight (to keep the back from sagging). Hold the position and breathe out for 10 seconds, exhaling to tighten the abs and draw the navel to the spine.

Leg Lowers: Lying supine, curl the upper body, chest over ribs, with your hands behind your head. Lift the legs up with knees bent at 90 degrees, knees over hips, ankles level with knees. Keeping the hips down, slowly lower the legs toward the floor without changing the bend in the knees, then lift them back up.

Seated Rotations: Sitting up, bend knees and legs together and place arms across the chest or in front of you. Tuck the tailbone and roll back slightly as you alternate rotating the spine right and left.

#3 Tip: Nutrition

Did you know nutrition is 80% the problem in most adults today? You will never have a 6 pack if you still have a layer of fat over top of them! So examine what you are eating, how much and when! I suggest you eat 6 small meals a day, limit your processed foods (slowly wean away and get into a CLEAN Eating Diet), also make sure you are eating a protein and complex carb at eat meal! I have sample meal plans HERE! Are you just starting out and want to cut out processed food and sugar cold turkey? Follow the Stripped Diet

Have you ever heard of shakeology? Check it out! It is one of my meals everyday and is the healthiest thing out there to help you maximize your results!

*** I feel if you can follow these 3 tips you will have a flat tummy before you know it… but follow the last 3 for faster results

 

#4 Tip: Equipment… not necessary

Props are optional, yes when you have to balance and concentrate you are more likely going to hold your tummy in and keep your posture on key!

Ex: Stability balls, Bosu balls, bands and straps, and weights

BUT you do not need these things or any fancy membership, you can hold your core tight while walking- lifting groceries or boxes in your house- while cleaning or washing the car… be AWARE!

 

#5: SLOW and Consistent is KEY

This is a GOAL… There is no quick fix- it will take time for you to get in the habit, the more consistent and aware of your tightened core, the sooner you will see the results

Most people will experience set backs, roadblocks, and utter frustration along the way. Rewards come with time and consistency.

 

#6: Be realistic

Be realistic when you are setting your goals! Ex. Week 1 improve posture, Week 2 press play and get a full body workout in daily, week 3 get eating on track… Always be aware of what you are doing and how it will effect your body =)

 

I hope these tips have helped! If you have any question please feel free to message me!

 

 

 








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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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Insanity Challenge Pack Promo for April- 60 day program

How many of you have heard of Insanity or saw the informercials on TV and said “WOW, that looks crazy intense!” ? I know I have, but when I did it, I LOVED IT!!!! This is one of the many programs Beachbody has to offer and is a GREAT cardio program! It is all done at home and in the comfort of your space! FOR THIS MONTH ONLY IT IS $25 off, a TOTAL of $93 in savings!!!! Summer is only a few weeks away =)

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What is it?

INSANITY® is a 60-day cardio- based total-body conditioning program that’s the most intense workout ever put on

DVD. Fitness expert Shaun T drew on his collegiate track and field training, plus his subsequent years of experience as an elite trainer, to create a program that takes total-body conditioning to an extreme level.

Just as P90X is the height of resistance training, INSANITY is the pinnacle of cardio training.

 

Why is it effective?

Interval training allows you to beat the “stress adaptation response,” which is what happens when your body gets used to exercising at one level of exertion and stops improving. An interval workout includes a set where you perform at your maximum, followed by one of lower intensity, with the cycle repeated to achieve a cumulative effect.

INSANITY uses MAX Interval Training, which replaces your moderate- intensity exercise with maximum-intensity exercise, and your short intervals of intensity with short periods of rest. Adding high-intensity exercise, during which your heart rate increases to 80 percent or more of its maximum capacity, forces your body to use fast-twitch muscle fibers not normally engaged in cardio exercise. These fast-twitch fibers continue burning extra fuel even during lower-intensity exercise.

INSANITY’s high-intensity activity is likely to have you working out at over 85 percent of your maximum capacity, instead of the lower rate recommended in other programs. As a result, you’ll experience faster increases in fitness and more efficient burning of carbohydrates and fat—as much as 1,000 calories per hour.

What can it do for you?

INSANITY pushes you beyond what you thought was possible with explosive cardio and plyometric drills and nonstop intervals of strength, power, and resistance. Additional ab and core training techniques will help you transform your body in just 60 days.

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

Are you ready to take the challenge??? Message me NOW so we can get you started with one of the BIGGEST and Best cardio program out there!!! I promise you will not regret your results =)

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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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Shakeology Spotlight: Goji Berry: Healthy Heart

Goji Berry provides antioxidant support and promotes healthy heart and optimal blood pressure!

 

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Research shows that eating berries — like blueberries, acai berries, cranberries, strawberries, and cherries — offers some definite health benefits. Berries like the goji berry are filled with powerful antioxidants and other compounds that may help prevent cancer and other illnesses, including heart disease. Antioxidants may also boost the immune system and lower cholesterol.

Eating foods high in antioxidants may slow the aging process as well. It does this by minimizing damage from free radicals that injure cells and damage DNA. When a cell’s DNA changes, the cell grows abnormally. Antioxidants can take away the destructive power of free radicals. By doing so, antioxidants help reduce the risk of some serious diseases.

Goji berries also have compounds rich in vitamin A that may have anti-aging benefits. These special compounds help boost immune function, protect vision, and may help prevent heart disease.

Some research suggests that goji berry extracts may boost brain health and may protect against age-related diseases such as Alzheimer’s.

Other studies using goji berry juice founds benefits in mental well-being, and calmness, athletic performance, happiness, quality of sleep, and feelings of good health. These are preliminary studies that need to be repeated before definitive conclusions can be drawn.

While goji berries are a rich source of antioxidants — and early research shows a potentially powerful health benefit — it’s still unclear how they stack up against other berries. Researchers also don’t know whether goji berry supplements have the same health benefits as the actual berries.

 

All of these AMAZING benefits in 1 of the 70 amazing ingredients in Shakeology!

 

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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

Is there something you want to see me post about? Post below or EMAIL ME! nminton24@gmail.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.

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  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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Shakeology Spotlight Ingredient: Quinoa

Quinoa is one of my favorites! Many people have never heard of it nor know how to pronounce (I didn’t either about 2 years ago)! It is pronounced keen-wa. 

What is quinoa?
While quinoa is usually considered to be a whole grain, it is actually a seed, but can be prepared like whole grains such as rice or barley. Quinoa is my favorite whole grain for three reasons: First, it takes less time to cook than other whole grains – just 10 to 15 minutes. Second, quinoa tastes great on its own, unlike other grains such as millet or teff. Add a bit of olive oil, sea salt and lemon juice and – yum OR vegetable broth! Finally, of all the whole grains, quinoa has the highest protein content, so it’s perfect for vegetarians and vegans. Quinoa provides all 9 essential amino acids, making it a complete protein. Quinoa is a gluten-free and cholesterol-free whole grain, is kosher for Passover, and is almost always organic.

Culinary ethnologists will be interested to know that quinoa was a staple food for thousands of years in the Andes region of South America as one of just a few crops the ancient Incas cultivated at such high altitude. Who would not want to reap the benefits of this amazing superfood?

1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids. (already stated above)

2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids and may help you to lose weight as it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.
3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron some more of which include neurotransmitter synthesis, regulation of body temperature, aids enzyme activity and energy metabolism.

4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.
5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation,detoxification, energy production, and the formation of healthy bones and teeth.
6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.
All of these amazing benefits in one little grain??? I love quinoa as a side dish or even the main dish mixed with vegetables! But put this little amazing grain in with 69 other AMAZING superfoods, nutrients, and vitamins and you get SHAKEOLOGY! Shakeology has given many energy, fights diseases, and fights food cravings.

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Tips on avoiding a sweet/ food craving…You don’t want to cheat, it’s not worth it!

What to do when you are craving sweets but trying to watch what you are eating and be healthy?

Here are a few tips that I have used to help me get past grabbing for that candy bar, ice cream, or fruit snack (that I have in the house for my kids)

We should all be eating 5-6 small meals a day, every 2 1/2 -3 hours (if this craving comes at any time between these meals follow the steps below)

1st: Drink a large glass of water

2nd: Get a cup of HERBAL Caffeine Free Tea (any flavor)

if 1 or 2 do not help, proceed to the other options for a fix

  • Grab a piece of fruit (berries, apple, orange, melon- low glycemic fruit) OR dried fruit, nuts, and seeds
  • Grab a piece of gum, try chewing the gum and waiting until the next time to eat
  • Get up and go. When a sugar craving hits, walk away. “Take a walk around the block or [do] something to change the scenery,” to take your mind off the food you’re craving.

LASTLY: if these things stated above do not help you with your sweet/food craving think QUALITY OVER QUANTITY! I am a firm believer in moderation…For example, choose a perfect dark chocolate truffle instead of a king-sized candy bar, then “savor every bite — slowly.”  “Don’t swear off favorites — you’ll only come back for greater portions. Learn to incorporate small amounts in the diet but concentrate on filling your stomach with less sugary and [healthier] options.”

 

Here are some tips on what you are missing when you crave certain things:

  • ChocolateMagnesium Women should be cautious during menstruation, as magnesium levels do drop. Instead, try snacking on natural fruits, nuts, or take a vitamin/mineral supplement.
  • Sugar or Simple CarbohydratesProtein & Complex Carbohydrates. A quick science lesson: Carbohydrates break down into sugars. Since sugar metabolizes very quickly, it is not a good source of long term energy. The best source of energy includes protein and complex carbohydrates, which break down much slower. Good examples include brown or wild long-grain rice; and pasta or bread made from wholewheat flour. It is called “wholewheat” because it includes the “whole” kernel, of which the outer shell contains the germ, bran and nutrients of the grain. White rice (Minute Rice) and white flour have been stripped of this goodness, leaving only the inner starch (simple carbohydrates).
  • Fried foodsCalcium & OMEGA 3 Fatty Acids OMEGA 3’s are good fat! Try eating more fish, or check your grocery store for milk, cheese, or eggs containing theses essential oils plus calcium (it will state such on the label).
  • SaltHydrationVitamin BChloride When you desire something salty, try to drink water instead. Also, stress can lead to a Vitamin B deficiency, so if your experiencing hardship, take a second Vitamin B supplement half way through your day.

 

***Don’t keep these foods in your house and NEVER go to the grocery stop hungry!

*** Stay around the perimeter in the grocery store, RAW and FRESH is the best way to go! 

Beachbody Ultimate Reset Week 1 Favorite Recipes

Many of you have been asking me if I am going to post the recipes for the reset and so I decided I would post my Favorites!!! So here they are…

Black Beans and Rice

3/4 cup of brown rice

1/2 cup canned low sodium black beans

1/4 tsp. extra virgin olive oil

1/8 tsp. ground chili powder

1 pinch ground cumin

1/4 tsp ground coriander

1 tsp Brag Liquid Aminos

While rice is cooking, heat beans gently in saucepan until very hot. Drain and return to pan. Add Oil, spices, and amines. Stir well. Gently fold beans into cooked rice. Serves 1.

***I then added 1/4 cup of fresh corn, 2 Tbsp of salsa, and 1 cup of guacamole (spicy for me) with a Corn tortilla and steamed kale

 

Roasted Root Medley

1/4 medium sized yam, washed and cut into 1 inch chunks

1/2 large carrot, washed and cut into 1 in chunks

1/2 large beet, washed and cut into 1 in chuncks

1/4 yellow onion, peeled and cut into large wedges

2 tsp. extra virgin olive oil

himalayan salt to taste

Preheat oven to 400. In bowl toss all ingredients together. Spread on a cookie sheet and bake for 40-50 minutes or until tender, turning once or twice to prevent burning. Serves 1.

***PLUS 1 cup of toasted millet

Zucchini- Cashew Soup

1 large or 2 small zucchini, cut into chunks and steamed

1/4 cup raw cashews

himalayan salt to taste

herbal seasoning or fresh herbs, like basil or dill optional to taste

steamed veggies (if you want it chunky)

Soak cashews in enough water to cover for 1 hour, drain. Combine cashews, zucchini, salt, and seasonings in blender and mix until smooth, adding water as needed for desired consistency. Pour into saucepan and reheat gently, but do not boil. For chunky soup, add steamed veggies. Can also be served cold. Serves 1.

 

These were my favorites and I hope you enjoy them as well!!! Post below what you think! [button link=”myultimatereset.com/nikkikminton” type=”big” color=”orange”] Reset NOW[/button]

Shakeology Power Balls- Chocolate Craving Killer

 No Bake Chocolate Peanut Butter Shakeology Balls

Ingredients: 

8 tablespoons PB2, (low fat, high protein powdered peanut butter)

3 tablespoons Natural Peanut Butter

½ cup Shakeology

3 tablespoons raw honey

½ cup quick oats

Directions:

Mix PB2 with water until it is a paste like consistency. Mix all ingredients, including PB2 mixture together in a mixing bowl. It may take some time to blend all of the ingredients together. If it’s to sticky, sprinkle in additional protein powder so that it’s a pretty dry/crumbly texture.

Next, roll mixture into small individual balls and place on a wax sheet. Makes about 12 balls, 1 oz each. Put them in the freezer until firm.

(These taste even better when made with 6 tbsp of PB2 and ½ cup of natural peanut butter, but the calories and fat are higher. If you find the recipe above is too chalky tasting, add the extra peanut butter and do a few more jumping jacks.

PB2 is great for baking and protein shakes. 1.5 grams of fat, no additives…they just strip out the fat.

I always keep these in the freezer around that time of the month when I need a dreamy little snack to kill that chocolate craving!

Don’t Have Shakeology? ORDER NOW (it will help with your daily cravings, gain energy, and lose weight, while helping make this tasty treat)

15 Tips to help you stay on track to Reach YOUR MOMENT

Take your training to the next level – whether that means upping your game by signing up for an extreme challenge or just getting off the couch and into your workout shoes for the first time. I’ll be here to guide and support you along your journey by providing expert diet and fitness plans, inspirational videos, informative tips and much more to help you Train for Your Moment.

 

Eat less, exercise more.That’s the simple solution to anyone’s weight loss questions. But if it was that easy, more people would be in great shape. Turns out, some of your other behaviors play a big role in fat loss. Try these 15 tips—including several surprises—to fire up your metabolism speed up your lean body transformation.

1. Have a Plan

The old saying goes: “If you fail to plan, you plan to fail.” Have a realistic goal and set specific targets for your week to reach that goal, says Emma-Leigh Synnott, M.B.B.S, an exercise, nutrition, and metabolism specialist. However, make sure that you don’t end up being too strict with yourself. Life is about more than your diet. So be sure to find that balance between reaching your goal, and enjoying the moment too.

2. Sleep More

Sleep does more than help your body recover from a long day — it actually helps you fight fat. In fact, researchers at the University of Chicago reported that sleeping less than 7 to 8 hours can increase your appetite (forcing you to overeat), slow your metabolism (causing you to burn fewer calories) and make the body retain more abdominal fat. Need another reason to sleep more? Lack of shut-eye is also associated with bad workouts. Do yourself a favor and get some rest. Your body will thank you.

 

3. Eat Less More Often

Eating 5-6 small meals a day will speed up your metabolism and teach you how to eat in portion. Studies have said several things but when you eat smaller meals throughout the day (clean, raw, and healthy), you will rev your metabolism up and it will help you lose weight!

4. Know How Much You Are Eating

Part one of the energy equation is to simply restrict your fuel intake. But unfortunately, most people do very badly with this. Research has shown that most people grossly underestimate how much they are eating, sometimes by up to 50 percent! There are a number of ways you can track what you are eating, such as using MyPlate through livestrong.com or Myfitnesspal,com, but whatever system you use the key is consistency and accuracy.

5. Move More (LOTS more!)

This is, essentially, the second half of the equation – the calories-out side.Unfortunately, most people struggle with this process. In today’s society we are largely sedentary: We travel in cars, we work in front of computers all day and we relax in front of the television. Add incidental exercise (like talking the stairs or tapping your foot) in addition to formal activity (such as playing sports, lifting weights, running, a Beachbody Program) to see the greatest benefits

6. Remove Liquid Calories

You want the truth: 65 percent of Americans drink beverages that are heavy in calories. Not only are these drinks less likely to keep you full, thus leaving you hungry, they are oftentimes loaded with sugar. Yes this means your crystal light, juices, alcohol, pop, sweetened tea, and anything with artificial sweeteners in it!

7. Plan a Cheat Meal

This will help your body see that you are not depriving it from what it is use to and you can splurge, will losing weight!- it is ONE MEAL, not a WHOLE DAY!

8. Make Yourself Accountable

Surround yourself with tools to help you with your journey. Tell your friends. Tell your family. Join my support group or Challenge group! Let people know your goals and ask for their support in helping you achieving them. The more supported you are, the better.

9. Practice Carb Swapping

Carb swapping is is one of the easiest (and fastest) ways to jump-start weight loss. Replace foods like pasta, rice and bread with fruits and vegetables. The fruits and vegetables have fewer calories and carbohydrates than their processed counterparts. That means you can eat more total food without adding weight.

 

10. Eat More Fat

Did you know that the Institute of Medicine recommends that a diet be made up of 25 to 35 percent fat? Turns out, high-fat foods like nuts, avocados and healthy oils can help you lose fat faster than other diet approaches. Just make sure you figure out how much fat you need in your diet to prevent yourself from overeating. And, as always, avoid the trans fats. They’re still not healthy.

11. Eat More Protein

Protein helps you maintain lean body mass (muscle, not fat), and increase the thermic effect of your diet. That is, protein requires more energy for your body to process than carbohydrates or fat. This can subtly contribute to the calories-out side of the energy equation. As a bonus, eating protein keeps you fuller longer, and researchers have shown that it can reduce how much you eat per day by hundreds of calories.

12. DRINK MORE WATER: Become a Heavy Drinker

No we’re not talking about alcohol. While there’s nothing magical about water, the process of consuming lots of liquid can trick you into feeling less hungry. What’s more, when you’re dehydrated you burn 2 percent fewer calories per day, says University of Utah researchers. So if you struggle to control your appetite, drink up before your meal. Then drink some more. You’ll be more likely to fight off fat. You should be drinking 50% of your weight in ounces!

Read more: HERE

13. Drink Shakeology

Your diet should primarily consist of whole-food sources like meats, veggies, fruits and nuts. However, research published in the Journal of Nutrition found those who consume whey-protein shakes lost almost twice as much fat as those who didn’t have the shakes. Magic? Hardly. The protein in shakeology isn’t any more effective than protein found in solid meals. However, most people don’t get enough protein in their diets, and the shakeology is a convenient way to meet your body’s needs.

Read more: HERE

14. Be Patient and Give Yourself Time

You didn’t gain weight overnight, so you will not take it off overnight either. Give yourself time and know that the weight will come off if you stick to your plan.

15. COMMIT to a program

Sticking to a program will give yourself the best results, whether that is getting involved into a support group or a challenge group. COMMIT and write down your goals that you want to reach- share them with me and I will help you succeed. nminton24@gmail.com

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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]

 

I also run Challenge Groups (smaller accountability groups for one on one support) want to join? Click here and get your challenge pack NOW! [button link=”http://www.teambeachbody.com/connect/beachbody-challenge?referringRepId=207453″ type=”big” color=”red”] Join the CHALLENGE[/button]

Clean Eating “Build It Yourself” Vegetable Soup- my favorite!

Who doesn’t LOVE soup in the winter??? Soup is one of my FAVORITE comfort foods to stay warm in the winter! Do you love soup??? One of my favorites that my mom makes is Veggie Soup- I wanted to come up with something that might match it- and this is one good soup!

And of course my favorite clean recipe websites had the perfect recipe as always!

January 14, 2012 · by  ·

Clean Eating "Build It Yourself" Vegetable Soup

This formula is a long time in the making.

I know, I know. It’s vegetable soup. How complicated could it be?

You see there are a few recipes that have always stumped me. I pour in tons of herbs and spices and add lots of nutritious, delicious ingredients, and I end up with a complete dud that has “garbage disposal” written all over it (Thank goodness for a husband who is willing to eat most of my mistakes!).

But it finally dawned on me that the real problem was with my ratios. Spice to liquid to additions ratios. So I started from scratch and ended up with some pretty darn good soup! And the best part is, this is a formula instead of a recipe. So you can use whatever veggies you have in the fridge and still come out with a yummy, veggie soup!

TELL ME ABOUT YOU!
Are there any recipes that just completely baffle you? Recipes you just cannot get right no matter how often you try?

Clean Eating “Build It Yourself” Vegetable Soup 

Ingredients
Any veggies you can put together, chopped small
Veggie broth and/or chicken broth, no sugar added, low sodium
No sodium vegetable bouillon (I use the Rapunzel brand – great stuff!)
Garlic powder
Onion powder
Cooked beans (optional)

Directions

For every cup of chopped veggies, use approximately 2 cups broth.

For every 2 cups broth, use 1 bouillon cube.

For every 2 cups broth, stir in 2 tsp. onion powder and garlic powder.

Bring everything to a boil and cook until the veggies are fully cooked.

Allow to cool and salt to taste.

Eat and Enjoy!

Note: If you are using onions and/or fresh garlic, saute them first in the soup pot using 1 tbsp. olive oil. Then add everything else in.

For my soup I used:

  • Cauliflower
  • Celery
  • Carrots
  • Green bell peppers
  • Mushrooms
  • Onions

Nutritional content not available for this recipe.

Enjoyed this recipe? Like it, Share it, Tweet it and leave a comment below!


Shakeology Ingredient Spotlight: Amaranth

Want to Lower your Cholesterol and Blood Pressure? Reduce Labor Pains? or Get help with Asthma and Respiratory Problems??? THIS IS THE INGREDIENT IN SHAKEOLOGY THAT WILL HELP YOU WITH THAT!

 

Amaranth is a genus of herbs that contain over 60 species with a variety of colors and uses. Many of these species are considered weeds; however, people around the world consume amaranth as grains, vegetables and cereals for their many health benefits. Amaranth has a long history and has been in use for many centuries by many different cultures.

Amaranth around the World

Most species of amaranth are believed to have originated in South America and Mexico. Pre-Columbian Aztecs regarded amaranth as having supernatural powers and used it in their religious ceremonies. The various species are now sold throughout many countries including India, China, Malaysia, Indonesia, Taiwan and the Caribbean. While still new to Europe and America, amaranth seeds, such as buckwheat and quinoa, are becoming more popular in restaurant dishes and food stores. In Mexico, the popped seeds are made into a sugary treat called Algeria. In Nepal, amaranth is made into a gruel named sattoo. Peruvians ferment these amaranth seeds to produce a type of beer. A common food source in Africa, grain amaranth is valued for its ability to improve nutrition while supporting rural development and sustainable farming. In Africa, this vegetable is even recommended by doctors for people who have low red blood cell counts. Other health benefits of amaranth include:

1. Vitamins

Amaranth is highly vitamin-rich and is a good source of vitamin A, vitamin B6, vitamin K, vitamin C, folate and riboflavin.

2. Minerals

Amaranth includes numerous minerals such as calcium, potassium, iron, copper, magnesium, phosphorus and especially manganese.

3. Protein

Amaranth contains large amounts of protein, up to 30% more than wheat flour, rice and oats. The protein contained in amaranth is also unusually complete when compared to other plant sources, containing a complete set of amino acids. Therefore, different sources to obtain the daily recommended dose of protein is not needed. Also, amaranth lacks gluten, which is a problematic protein contained in many true grains.

4. Dietary Fiber and Amino Acids

Dietary fiber and essential amino acids, including lysine which has clinically shown potential for cancer treatment, are prominent in amaranth. It also contains relatively low cholesterol levels.

5. Palatability

Grain amaranth is very palatable and is easy to cook and include in snacks and dishes. Amaranth is grown and consumed as a leafy vegetable in many countries around the world. It is commonly boiled, steamed, or included in soups and stir-frys. Cooked amaranth is 90% digestible.

6. Disease Prevention

The oils in amaranth have been shown to help prevent and treat those with hypertension and cardiovascular disease. Regular consumption of amaranth can reduce cholesterol levels and lower blood pressure.

7. Immune Support

Amaranth has been noted to help boost the body’s immune system.

8. Medicinal Benefits of Amaranth

Asthama and Respiratory Problems: Amaranth is very helpful in for asthma and other respiratory disorders . When taken in form of fresh juice with honey is a good remedy for acute bronchitis , tuberculosis and emphysema

Pregnancy and Lactation During pregnancy and mothers lactation it highly beneficial natural supplement. Amaranth ,honey and cardamom powder should be mixed and taken during this period to help in the normal growth of the baby , this fortifies the calcium and iron deficiencies in the body and reduces labour pains during delivery.

Children’s Growth For growing children fresh juice of Amaranth can be given as a natural tonic .This vegetable is a storehouse of proteins and Amino acids such as arginine , isoleucine, ,cystine, leucine ,histidine ,lysine , methionine, theronine and phenylalanine.

Premature Aging Amaranth is useful to prevent premature old age. Calcium and iron metabolism is regulated by it during the period of old age.As the age increases the calcium molecules start depositing in bone tissues rather than bones and this random deposition is caused due to irregular supply of iron in the food. The consistent supply of iron and calcium through amaranth prevents this disorder and thus is a powerful anti-aging food.

Antibleeding Amaranth is useful in all cases of bleeding ailments. A combination of Amaranth and Lime juice should be taken every night to prevent such conditions as bleeding nose ,gums, nose , anal piles and monthly periods.

Heart Diseases Regular use of Amaranth in diet has shown to be helpful in reducing cholesterol levels and lower the blood pressure levels.

 

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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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What are your favorite Holiday Recipes? Try some alternatives!

How Many Calories Are in Your Favorite Holiday Foods?

By Rebecca Swanner

Think you’re eating healthy this holiday season? Think again. Your favorite holiday foods are loaded with way more calories that you can imagine.

From the Christmas stuffing to Hanukkah’s latkes to New Year’s bubbly, read on to find out how many calories are lurking in your favorite trimmings . . . and how you can cut some calories here and there while still enjoying all of the holiday flavors you love.

Turkey Meal with all the trimmings

The Mains

The Christmas bird. Though turkey is the most commonplace centerpiece of the Christmas table, the traditional bird was actually the goose. Good thing too, as while roast goose is quite moist and delicious, enjoying it with the skin on is 518 calories for six ounces. Without the skin? Still 405 calories. Then again, slathering butter on the turkey, brining it, or bathing it in gravy packs the pounds onto the healthy fowl. Don’t even think about deep frying it. Your waistline—and your house—will thank you later.
Better choice: Turkey. Six ounces of dark meat—skin on—is 350 calories. Six ounces of light meat without skin? 216 calories. Here is a healthy turkey recipe to try.

LatkesLatkes. Pancakes—or latkes—are a traditional Hanukkah food because they commemorate the miracle that the Hanukkah oil lasted for eight nights. Traditionally, these pancakes were made from cheese and fried in oil, but about 400 years ago, potatoes replaced cheese as the main ingredient. This means latkes are marginally healthier than they used to be . . . but one medium potato pancake (3.5 inches in diameter) will still set you back about 100 calories (or more) each. Add some sour cream at 22 calories per tablespoon . . . and it’s not long until you’re not going to be happy with the scale in the morning.
Better choice: Oil is essential, but instead of deep-frying your latkes, spray or coat a cookie sheet lightly with olive oil, place the latkes on the cookie sheet, coat the tops of them lightly with olive oil, and bake at 450° F for 15 to 20 minutes. And consider trying a recipe for vegetable latkes made from cauliflower or cabbage. Here is a healthy latke recipe to try.

Holiday ham. Ah, the holiday ham. It’s the second most popular Christmas dish. And while it might seem high in calories, six ounces is about 330 calories, roughly the same as turkey.
But be careful: The key here is not to go nuts with the glaze. That said, because ham is brined, it’s high in sodium, so if you’re watching your salt intake, stick with turkey.

The Sides

Cranberry SauceCranberry sauce. Oh, hey! A fruit! This is healthy, right? Nope. Though cranberries on their own are healthy—and packed with vitamin C—cranberry sauce is loaded with sugar. Half a cup of the sweet side is about 209 calories and 52 grams of sugar . . . about the same as a peppermint mocha latte.
Better choice: Sweeten frozen cranberries with fruit juices instead. Yes, you’re still adding sugar, but at least you’re also adding some vitamins. Here’s a recipe you might want to try.

Stuffing. Whether boxed or homemade, it’s hard to make stuffing light since it has a bread base and it’s held together with butter. It rolls in around 180 calories for a half cup, and most of that is empty carbs.
Better choice: If you must have stuffing, try a brown rice recipe or at least use a whole-grain or sprouted-grain bread like those made by Ezekiel 4:9®. Swap out fatty meats for turkey sausage and use olive oil instead of butter. And load it up with lots of veggies! It’ll be more filling and much better for you.

Mashed PotatoesMashed potatoes. On their own, mashed potatoes aren’t so bad. A half-cup of plain mashed potatoes is about 200 calories, less if you make them with just potatoes and high-quality olive oil instead of with milk and butter!
Better choice: For a side with a richer, deeper flavor, try dicing up sweet potatoes. They’re higher in vitamin C and other nutrients and their high fiber count goes easier on your blood sugar.

Noodle kugel. This casserole-based side dish is often made using egg noodles, potatoes, or a mix of vegetables such as broccoli or cabbage. Some recipes then call for the addition of sour cream, cottage cheese, and butter. The result is an average 2-inch square that’s 212 calories.
Better choice: For a lighter kugel, consider using olive oil in place of butter, egg whites only, and relying on dried fruits like raisins to add the sweetness.

The Drinks

Eggnog. I don’t imagine that you think a drink made from eggs, whole milk, sugar, heavy cream, and rum—oh, and some nutmeg—would be healthy. In fact, try 343 calories a glass. Yikes.
Better choice: Our nutritionist came up with a fantastic vegan eggnog recipe that’s only 149 calories. Our version is alcohol-free, but if you want to add a splash of dark rum, well, it is Christmas and all . . . Check out the recipe .

Couple Drinking WineWine. As alcoholic drinks go, wine isn’t so bad. Red wine is higher in the antioxidant resveratrol but white wine is supposedly better at reducing free radicals and improving cardiovascular health. A glass of either is about 120 calories.
Even better: Select an organic wine. These don’t contain the sulfites that some people are allergic to and that may prevent you from sleeping well.

Champagne. Want a great hangover? Go for the bubbly. The bubbles will actually get you tipsy faster1, which can lead to one nasty headache in the AM. Plus, each flute contains about 133 calories, and they go down quickly . . . so it’s easy to ratchet up the calories quickly.
Better choice: Cocktail. Water.

 

 

 

I would LOVE to know what your favorite holiday recipes are! Email them to me @ nminton24@gmail.com

Do you love Egg Nog? Check out this recipe!

 

Recipe: Virgin Vegan Eggnog

(Makes 6 servings)

Virgin Vegan Eggnog

There are few holiday drinks yummier than eggnog. But between the raw eggs, milk, sugar, and rum, there are also few drinks more caloric. So we’ve come up with a healthy, cruelty-free take on this classic drink—and we’ve done it without the aid of additive- and preservative-loaded, pre-made faux milks. It’s a great way to put some ho-ho-ho in your holiday party and still be able to drive-drive-drive home.

(And, yes, you can put Shakeology® in it if you want to.)

Ingredients:

  • 4 cups raw almonds
  • Filtered water for soaking nuts
  • 8 cups filtered water
  • 1/3 cup pure maple syrup
  • 1/4 cup raw almond butter
  • 1-1/2 tsp. pure vanilla extract
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground nutmeg
  • 1/8 tsp. ground cloves
  • 2 tsp. rum extract (or to taste)**

Preparation:

  1. Soak almonds overnight in water.
  2. Rinse and drain soaked almonds.
  3. Place soaked almonds and 6 cups of filtered water in blender or food processor (may need to do in 2 batches). Blend on highest speed for 1 to 2 minutes.
  4. Strain milk through a fine mesh strainer or cheese cloth; discard solids.*
  5. Place almond milk back into blender; add almond butter, vanilla, cinnamon, nutmeg, and cloves.
  6. Blend for 30 seconds; pour into large pitcher with cover.
  7. Cover and refrigerate until cold.

Tips:

  1. *Solids can be dried out in the oven at a low temperature (225° F) and used as almond flour in baking recipes.
  2. **You can hold off on the rum extract if you think the kids won’t like it, and then add a few drops to your individual glass of eggnog.
  3. Vegan eggnog can be stored in the refrigerator for 3 to 4 days.

Nutritional Information: (per serving)

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
149 8g 0 g 0 mg 150 mg 16 g 2 g 13 g 4 g

Seay Standford’s Ultimate Reset Results!

Seay S.Age 39

Lost 11 pounds with the Ultimate Reset.

“Two words: LIFE CHANGING!”

 

 

 

 

 

 

Seay’s Words “I can honestly say that I dont miss meat, wine, dairy, sweets or coffee. Those are foods I thought for sure I’d miss and would have me falling off this RESET. Im on day 17 and I LOVE the way I feel. I am eating even healthier than I ever thought, and miss NOTHING. I cant even wrap my brain around that I weigh 114 pounds right now. Ive not weighed this in five years. As of today, Ive lost a total of TEN pounds on this cleanse…Im sooo happy I decided to commit to this!”

 This is more than just any weight loss transformation, she has changed her life by releasing the toxins in her body that have been built up throughout her life time! It is a life style to live healthy and eat clean! “This is a complete GAME CHANGER in restoring your body and eliminating toxins”-Seay

Is there a BEST time to workout???

You have to workout when it works best for your schedule and your life! Yes I wake up at 5am to workout before my kids wake up because that is going to be the best and only time throughout the day for me to actually get it done! BUT no matter what time you workout, it is important to workout on an empty stomach. 

Why exercise on an empty stomach? If there is food in your tummy, you will burn that first. When you exercise in the morning, after fasting all night, your body will go straight for the stored fat as it begins to move into that heart rate zone of 60-70% of your max.

Though many athletes eat before training, some scientists say that if you really want to get rid of more fat, you should skip the pre-workout snack.

Several studies suggest exercising while your body is low on food may be a good way to trim excess fat. In a recent paper, European researchers found that cyclists who trained without eating burned significantly more fat than their counterparts who ate.

Muscles usually get their energy from carbohydrates, which is why athletes like Lance Armstrong and Michael Phelps scarf down enormous amounts of food before a race. But if you haven’t eaten before exercising, your body doesn’t have many carbohydrates in reserve. That forces it to burn fat instead, scientists say.

“When you exercise (after fasting), your adrenaline is high and your insulin is low,” said Peter Hespel, a professor of exercise physiology at the University of Leuven in Belgium. “That ratio is favorable for your muscles to oxidize (break down) more fatty acids.” Hespel said that people who exercise without having eaten burn more fat than they would if they had grabbed a bite beforehand.

 

So no matter what time you workout it is always important to do it on an empty stomach! So if you workout in the evening try to wait atleast 2-3 hours after eating!

Have Questions? Email me nminton24@gmail.com

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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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Shakeology 14 day SHAKE OFF 2012

 

Overall stable health is the key benefit of Shakeology. The meal replacement shakes assist your body’s systems with absorbing the proper nutrients necessary for good health and disease prevention. In addition to the digestive improvements the shakes provide, there are many other benefits of incorporating Shakeology shakes into your daily diet – including anti-depressant benefits.

Shakeology shakes are made with a proprietary blend of highly nutritious vitamins and minerals that function together to increase your overall health and provides the following essential health benefits:

  • Improves digestive health
  • Improves bowel regularity
  • Lowers overall cholesterol as well as bad cholesterol
  • Eliminates harmful build-up of toxins
  • Prevents internal damage from free radicals in the environment causing disease and health complications
  • Aids in effective weight loss and reduction of stored body fat
  • Boosts daily energy levels

You can see these benefits with the 14 day Challenge and decide if you want to further the benefits by ordering your Shakeology on HD where it will come monthly! (this way you save $10 on shipping as well)

 

Are you interested in trying Shakeology for 14 days to help you stay on track this holiday season? Message me NOW nminton24@gmail.com

BEACHBODY Chalean Extreme + Shakeology Success Story!

Anna Marie Lost 19lbs and 4 pants sizes in just 90 days!!! HOW AMAZING! By Changing her ways, she changed her life! To drink 1 shake a day and workout TOPS an hour a day and get results like these in just 3 months is fantastic! She started her journey @ 174lbs, and a size 12… on day 90 she weighed in at 155lbs and a size 8!!! CRAZY =)

 

How would your life change if you would be able to get to where you wanted to be in just 3 months? I know my life changed dramatically when I completed P90X and Shakeology! I was in a better mood, felt better in my skin, and got complements when I went out!

 

DID YOU KNOW:

  • You can permanently and safely lose more than 100 pounds in just 9 to 10 months.
  • You can cut body fat by 50% in less than 90 days.
  • You can drop a pant size in one month.
  • You can lose 5 pounds this week.
  • You can change the way you feel and increased energy in just 3 days.
Your mental disposition greatly impacts your success. Instead of focusing on how far away you feel, focus your attention on how close you are to your very short term measurable goals. You’re closer than you think! Set some goals for the next 3 days, 5 days, 1 week.

Sometimes it feels like we will never hit our mark. So instead of asking “are we there yet?” Continue to tell yourself you are closer than you think! You can do it!

 

 

Do you need a change? Are you waiting for the SIGN? WELL THIS IS IT NOW!

 

***First 3 COMMITTED TO My NEW YEAR GROUP  get a FREE GIFT!!!

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BEACHBODY Cyber Monday Deals with an EXTRA BONUS

 

 

TODAY ONLY UNTIL MIDNIGHT EST!!! You will get a FREE 3 Day Shakeology Cleanse to help you JUMP START YOUR WEIGHT LOSS AND FITNESS JOURNEY! CYBER MONDAY DEALS!!!!

 

Give the gift of health and fitness to yourself or someone you love this holiday season!!
-Free 3 Day Cleanse to Jump Start your journey ($50 value)!!!
-Shakeology helps lower blood pressure, bad cholesterol, reduces cravings, and helps you lose weight! BONUS!!! Who doesn’t need that RIGHT NOW!!!
Message me for the details!

 

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Shakeology and How it can Benefit you this Holiday Season!

5 Ways to Fight Fattening Holiday Habits

Ah, the holidays. Or as we those of us who are too fond of cookies and traditional big meals say, AHHHHHH! The holidays!

No one decides to gain 5-15 pounds between November and January. But when family recipes, busy schedules and friendly get-togethers put fat-filled temptations in your face at every turn, who can resist?

You can, with the help of Shakeology! It’s your super power, giving you the strength to pass up that extra cookie or sugar-filled cocktail. And that’s not the only way Shakeology makes your holidays happier. Here are five ways Shakeology helps you stay on track during the most wonderful time of the year:

Shakeology helps curb cravings so you won’t overeat.
1) Shakeology helps curb cravings so you won’t overeat.
Want to ease up on the eggnog and back off the brownies? Drink Shakeology before a holiday event. The whey protein isolate in each creamy glass keeps your blood sugar steady and crushes junk food cravings. That buffet table can’t hurt you now—go ahead and stroll past it. You’ll find that resisting temptation will be easier and feels way more awesome than any candied yam tastes.

2) Shakeology boosts your energy just when you need it.
There are never enough hours in the day, but somehow time seems even scarcer in November and December. If you’re like us, you’ve got to run around from sunup to bedtime to get everything done. Thankfully, the vitamins, minerals and protein in Shakeology give you the stamina to keep going. Digestive enzymes in every serving speed up the body’s absorption of nutrients, too, so you can feel the benefits faster. And use any extra energy to prepare a healthy meal instead of grabbing the nearest holiday cheese tray.

3) Guard against illness.
There’s something magical in the air—something viral, too: cold and flu germs making the rounds in the shopping malls and holiday parties. Happily, Shakeology provides a powerful cocktail of natural ingredients to help support immune system function: super-greens, super-fruits, adaptogen herbs, pre- and probiotics and digestive enzymes. I’m not saying Shakeology will make you completely impervious to the flu bug, but it could support your immune system when you share hugs with sniffly loved ones. Come to think of it, maybe THEY could use some Shakeology.

4) Take the stress out of the season.
Let’s face it: the most wonderful time of the year comes with expectations that can cause anxiety. Shakeology’s got your antidote, with protein and amino acids to promote alertness and adaptogen herbs that can reduce feelings of stress and fatigue. So relax with a glass of Shakeology. It’s a healthier way to handle stress than over-indulging in holiday spirits and/or pecan pie.

Take the stress out of the season.
5) Replace a fattening holiday tradition with a healthy one. 

Instead of piling on the calories with Christmas pudding, try Chocolate Mocha Mousse with Shakeology:

1 scoop Chocolate Shakeology
1 Tbsp. instant coffee
1?4 cup blueberries
2 egg whites
1?2 cup water

Preparation:
Mix water, blueberries, 1 scoop of Chocolate Shakeology, and instant coffee in a blender. Beat egg whites (with a whisk or electric beater) until stiff. Fold chocolate mixture slowly into egg whites, keeping as light and airy as possible. Pour into small bowl, garnish with more blueberries, and eat with a spoon. (Serves 1)

Treat yourself right with this lean alternative to traditional eggnog, Berry Yule Log:

1?4 tsp. cinnamon
3 drops of almond extract
1?2 cup pitted black cherries
1 cup vanilla almond milk
1 scoop Greenberry Shakeology

Preparation:
Mix together in blender until smooth, serve chilled.

For a whole month of delicious Shakeology Holiday-themed recipes, click below:
Chocolate Holiday Recipes
Greenberry Holiday Recipes

 

 

***I also have Closed Facebook groups for extra accountability!!!! Message me Today to get into my next one =)

How to store your Veggies so they stay fresh!

 

How to Store Vegetables
Always remove any tight bands from your vegetables or at least loosen them to allow them to breathe.
Artichokes ? place in an airtight container sealed, with light moisture.
Asparagus ? place them loosely in a glass or bowl upright with water at room temperature. (Will keep for a week outside the fridge)
Avocados ? place in a paper bag at room temp. To speed up their ripeni

ng? place an apple in the bag with them.
Arugula ? arugula, like lettuce, should not stay wet! Dunk in cold water and spin or lie flat to dry. Place dry arugula in an open container, wrapped with a dry towel to absorb any extra moisture.
Basil ? is difficult to store well. Basil does not like the cold, or to be wet for that matter. The best method here is an airtight container/jar loosely packed with a small damp piece of paper inside?left out on a cool counter.
Beans – shelling? open container in the fridge, eat ASAP. Some recommend freezing them if not going to eat right away
Beets ? cut the tops off to keep beets firm, (be sure to keep the greens!)by leaving any top on root vegetables draws moisture from the root, making them loose flavor and firmness. Beets should be washed and kept in and open container with a wet towel on top.
Beet greens ? place in an airtight container with a little moisture.
Broccoli ? place in an open container in the fridge or wrap in a damp towel before placing in the fridge.
Broccoli Rabe ? left in an open container in the crisper, but best used as soon as possible.
Brussels Sprouts ? If bought on the stalk leave them on that stalk. Put the stalk in the fridge or leave it on a cold place. If they’re bought loose store them in an open container with a damp towel on top.
Cabbage ? left out on a cool counter is fine up to a week, in the crisper otherwise. Peel off outer leaves if they start to wilt. Cabbage might begin to lose its moisture after a week, so, best used as soon as possible.
Carrots ? cut the tops off to keep them fresh longer. Place them in closed container with plenty of moisture, either wrapped in a damp towel or dunk them in cold water every couple of days if they’re stored that long.
Cauliflower ? will last a while in a closed container in the fridge, but they say cauliflower has the best flavor the day it’s bought.
Celery ? does best when simply places in a cup or bowl of shallow water on the counter. If you want to keep it in the refrigerator, like I do, wrap it in tin foil. It will stay crisp for weeks.
Celery root/Celeriac ? wrap the root in a damp towel and place in the crisper.
Corn? leave un-husked in an open container if you must, but corn really is best eaten sooner than later for maximum flavor.
Cucumber ? wrapped in a moist towel in the fridge. If you’re planning on eating them within a day or two after buying them they should be fine left out in a cool room.
Eggplant ? does fine left out in a cool room. Don’t wash it; eggplant doesn’t like any extra moisture around its leaves. For longer storage? place loose, in the crisper.
Fava beans ? place in an air tight container.
Fennel ? if used within a couple of days after it’s bought, fennel can be left out on the counter, upright in a cup or bowl of water (like celery). If wanting to keep longer than a few days place in the fridge in a closed container with a little water.
Garlic ? store in a cool, dark, place.
Green garlic ? an airtight container in the fridge or left out for a day or two is fine, best before dried out.
Greens ? remove any bands, twist ties, etc. most greens must be kept in an air?tight container with a damp cloth? to keep them from drying out. Kale, collards, and chard even do well in a cup of water on the counter or fridge.
Green beans ? they like humidity, but not wetness. A damp cloth draped over an open or loosely closed container.
Green Tomatoes ? store in a cool room away from the sun to keep them green and use quickly or they will begin to color.
Herbs – a closed container in the fridge to be kept up to a week. Any longer might encourage mold.
Lettuce ? keep damp in an airtight container in the fridge.
Leeks ? leave in an open container in the crisper wrapped in a damp cloth or in a shallow cup of water on the counter (just so the very bottom of the stem has water).
Okra ? doesn’t like humidity. So a dry towel in an airtight container. Doesn’t store that well, best eaten quickly after purchase
Onion ? store in a cool, dark and dry, place? good air circulation is best, so don’t stack them.
Mushrooms – Keep mushrooms in the refrigerator in its original wrapping. If you are using some of the mushrooms, try to open a corner of the plastic wrap and just take what you need. Then, cover with a paper towel and cover with more plastic wrap and place back into the refrigerator.
Parsnips ? an open container in the crisper, or, like a carrot, wrapped in a damp cloth in the fridge.
Peppers: Sweet/ Hot/ Bell – Store in a plastic bag before placing in crisper or refrigerator. Green peppers stay fresh longer than orange or red peppers. Will last 1 – 2 weeks in refrigerator or up to 10 months in the freezer. To freeze cut into slices and place on cookie sheet in the freezer until frozen, then place in air-tight container or freezer bag and return to freezer.
Potatoes ? (like garlic and onions) store in cool, dark and dry place, such as, a box in a dark corner of the pantry; a paper bag also works well.
Radicchio ? place in the fridge in an open container with a damp cloth on top.
Radishes ? remove the greens (store separately) so they don’t draw out excess moisture from the roots and place them in an open container in the fridge with a wet towel placed on top.
Rhubarb ? wrap in a damp towel and place in an open container in the refrigerator.
Rutabagas ? in an ideal situation a cool, dark, humid root cellar or a closed container in the crisper to keep their moisture in.
Snap peas ? refrigerate in an open container
Spinach ? store loose in an open container in the crisper, cool as soon as possible. Spinach loves to stay cold.
Spring onions ? Remove any band or tie and place in the crisper.
Sprouts – Keep them cold. Under 40 degrees F’. Get them in the refrigerator as soon as possible and they should last 10 – 14 days.
Summer Squash ? does fine for a few days if left out on a cool counter, even after cut.
Sweet peppers ? Only wash them right before you plan on eating them as wetness decreases storage time. Store in a cool room to use in a couple of days, place in the crisper if longer storage needed.
Sweet Potatoes ? Store in a cool, dark, well?ventilated place. Never refrigerate??sweet potatoes don’t like the cold.
Tomatoes ? Never refrigerate. Depending on ripeness, tomatoes can stay for up to two weeks on the counter. To hasten ripeness place in a paper bag with an apple.
Turnips ? remove the greens (store separately) same as radishes and beets, store them in an open container with a moist cloth.
Winter squash ? store in a cool, dark, well ventilated place. Many growers say winter squashes get sweeter if they’re stored for a week or so before eaten.
Zucchini ? does fine for a few days if left out on a cool counter, even after cut. Wrap in a cloth and refrigerate for longer storage.
Found on Just Eat Real Food