Fortify your Diet: Multivitamin vs. Shakeology

Nikki — Wed, 10 Oct 2012 19:00:47 +0000

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

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

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

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

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The post Fortify your Diet: Multivitamin vs. Shakeology first appeared on Nikki Kuban Minton.

Metabolism=Key to Weight Loss

Nikki — Fri, 18 Nov 2011 23:56:11 +0000

Metabolism=Key to Weight Loss

A Beautiful Body= 80% nutrition 10% training 10% genetics

No one needs to fuss up to not eating until 2pm, but STOP IT!!

It may seem counter intuitive that eating more throughout the day will actually help you lose weight, but it’s true and there is science to back it up.

Increasing the frequency of meals causes your metabolism to be stimulated while preventing you from those awful hunger pangs. Think about how often a baby eats…every 2-3 hours….These intervals not only keep the baby properly nourished and content, but the regular and consistent nourishment ensures that all metabolic processes are running efficiently.

It is natural for us to require sustenance every 2-3 hours, even in adulthood. Keep in mind that just because you should be eating every few hours does not mean you have permission to eat everything in sight! Make your portions smaller and with the right kinds of nutrient dense foods.

An Ideal Eating Schedule would look something like this:

7am

10am

1pm

4pm

7pm

10pm

That means you will be eating 2190 meals a year. With so many meals, you would think we would learn to get it right! Each one is essential to your health, critical to your happiness and will lead to your success! 2190 meals seems like a lot to plan for, but if you break it down day by day and prepare your meals its a lot easier than you may think!

Ok so we know WHEN to eat, how about WHAT you can eat…

Your diet should be comprised of 55% complex carbs, 27% lean protein, 18% healthy fats. (This is just a guideline, but you can download calorie counters on your phone that will give you the break down of what you are eating just in case you are really out of whack).

Water is crucial for cellular function at every level, from regulating body temp, to keeping joints mobile and and maintaining tissue health. Try to drink about 10 cups of water a day to keep your systems running at an optimal level.

You should eat 6 servings of protein a day, 2-4 servings of complex carbs, 4-6 servings of fresh produce, and 2-3 servings of healthy fats.

Examples of good lean proteins:

Beans of all kinds

Bison

Beef Tenderloin

Chicken Breast

Chickpeas

Eggs

Lean Ground Turkey

Low Fat Cottage Cheese

Tofu

Complex Carbs:

Brown Rice

Cream of Wheat

Oatmeal

Quinoa

Wheat Germ

Sweet Potatoes

Lentils

Yams

Healthy Fats:

Almonds

Cashews

Flaxseed

Nut Butters

Olive Oil

Pecans

Safflower Oil

Walnuts

Following the schedule above, here is a sample menu of clean healthy foods all throughout the day (most of which you can prepare at the beginning of the week or the night before):

7am Breakfast:

1/2 cup oats cooked w 1 cup water (opt. top with 2Tbs ea ground flaxseed, wheat germ, bee pollen, 1/4 cup berries)
4 eggs whites
1 cup black coffee or clear green tea
1 liter water

10am Mid Morning:

1 apple w 2 Tbs natural pb or 1 handful raw almonds
1 glass of water

1pm Lunch:

5 oz tuna or chicken over 2 cups spinach leaves, 1 grated carrot, 1 tomato, 1/2 chopped bell pepper dressed with oil/vinegar or lemon juice, 2Tbs flaxseed
1 glass of water

4pm Mid-afternoon:

5oz grilled boneless skinless chicken breast
1 cup steamed veggies
1 glass of water

7pm Dinner:

5 oz salmon
1/2 baked sweet potato w chopped chives
1 glass water
1 cup plain green tea

9:30pm Evening:

This meal is optional, you can include it if you are still hungry or chose to skip it.

1/2 cup kefir with 1/2 chopped apple or mixed berries
1 apple with almonds
1 rice cake with 1 Tbs natural peanut butter

It is not always possible to eat this many meals throughout the day, but a good start would be to at least make sure you eat SOMETHING for breakfast!

You should always make sure to eat a lean protein with a complex carb so other breakfast ideas would be a protein shake with shake with strawberries or eggs whites with spinach and tomato.

Thanks to Tosca Reno for these Concepts and Kati Heifner for writing up the blog!!!

The post Metabolism=Key to Weight Loss first appeared on Nikki Kuban Minton.

metabolism • Nikki Kuban Minton

Fortify your Diet: Multivitamin vs. Shakeology

Metabolism=Key to Weight Loss

Metabolism=Key to Weight Loss