Tag Archives: eat right

What is Shakeology

With ample amounts of fruits & veggies per serving.  Look at this list:

– 1 bowl of exotic fruit
– 4 cups of raw broccoli
– 7 large carrots
– 10 cups of raw cauliflower
– 3 cups of romaine lettuce
– 4 cups of raw mushrooms
– 3 raw onions
– 1 cup of peas
– 4 cups of raw radishes
– 4 cups of non-fat yogurt
– 1 shoot of wheat grass

No, not a large fruit & veggie basket, but rather a single drink that is jam packed with all the nutrients, vitamins, and minerals that would in all the fruits and veggies mentioned above.

With a combination of over 70 all-natural ingredients, Shakeology utilizes digestive enzymes and probiotics to aid in the elimination of built up toxins in the body. As an all-natural cleanser, Shakeology also contains over 20 different antioxidants and phytonutrients such as Acai & Goji Berries that aids in the reduction of free radicals. In simpler terms, Shakeology works to prevent cell damage that has been linked to an array of disorders such as cancer, arthritis, atherosclerosis, high blood pressure, heart attacks, strokes, Alzheimer’s disease, and diabetes. With a low glycemic effect, Shakeology is perfect for diabetics!

In an independent study, Shakeology was found to work in participants by the following:
– 38% drop in bad cholesterol
– 30% drop in total cholesterol
– 24% drop in risk of cardiovascular risk factors

Shakeology has also been shown to aid in weight loss while curbing one’s appetite and burning fat storage through the use of essential vitamins, minerals, and amino acids. Tired of being on a diet and always feeling tired? Replace just one meal with Shakeology and not only will you slim down your waistline but expect to experience a surge of energy and vitality in life.  And the best part?  Shakeology has: No Refined Sugars, No Artificial Sweeteners, No Artificial Flavorings, No Gluten, & No Caffeine!

For only $4 a day, check out Shakeology for yourself at http://www.shakeology.com/evolutionfitny

 

Happy Halloween but don’t let that deter you

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Happy Halloween!  The day we put our willpower to the ultimate test.  Candy, sweets, treats, other sugary goodies ~ don’t let those couple of pieces of candy deter you from your goals!  Here are a couple of ideas to help get rid of that candy:

1) Check to see if your dentist office participates in the buy back candy program http://www.halloweencandybuyback.com

2) Bundle them up in small baggies & use them for goodie bags if you have an upcoming party to host

3) Package up that candy and donate it to the military.

4) Some of the candy you can freeze to use in some of your holiday baking (i.e. heath bars, hersheys, peanut butter cups, pieces, etc).

Try these tips to see if it helps keep your hand out of the candy bag!

Weight not moving????

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Have you been exercising & eating healthy but the weight is not moving, or the awful gaining weight?

Try some or all of these tips:

  • You’re skimping on sleep.  You are trying to fit everything in and either staying up later or getting up earlier to get it all done!  Examine your habits daily and see where you can make adjustments.  Maybe tonight you leave that laundry, or watch your favorite TV show tomorrow on the DVR.
  • You’re too focused on calories.  Don’t become so focused on the calorie number in your tracking app.  Try following your hunger cues, feeling of satisfied (after eating).
  • You’re weighing yourself daily.  Nothing is worse than waking up and seeing you gained 2 pounds (when you thought your eating was on target).  The key is to resist feeling frustrated and throwing in the towel.  It is most likely something simple as water weight.  Stick to weighing yourself once a week at the same time of day.
  • You’re too strict.  When you are exercising daily and try to eat low-calorie foods as much as possible to lose weight, you may restrict yourself too much, which can cause you to snap and binge eat.  Focus on eating a well balance diet consisting of complex carbs, lean protein and healthy fats.
  • You’re rewarding yourself with food.  How many times have you gone for a run or went to a great group fitness class, came home & said “I can eat this bagel I just burned all these calories” or “I just worked out super hard, I deserve this piece of candy”.  After your exercise focus on getting good nutrition to replenish glycogen stores and stimulate muscle recovery.  Eat an apple with natural peanut butter, a protein smoothie, or a banana with almond butter.

7 Tips to Help Children Develop Healthy Habits

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Helping your child develop healthy eating and living habits is crucial when they are young. As a parent, encouraging you child to live a healthy lifestyle can change their life in the long-term. Trying to get a child to eat healthy and practicing healthy habits can be difficult, but these tips can help make the struggle a little easier:

1.Set a Good Example: As their parent, your child looks up to you and follows everything you do. This doesn’t mean you have to be perfect all the time, but focusing on a healthy lifestyle can help your kids follow along with you for the rest of their lives. 

2.Be Positive: When trying to get your kids on a healthy lifestyle, keep it positive. Kids don’t like to hear what they can’t have or can’t do. Instead of telling them what they can’t do, try telling them what they can do and can have. Praise them for accomplishing a goal or eating a healthy meal.

3.Get Moving: Start the whole family off with a healthy, active lifestyle. When the whole family is involved, the kids will be more inclined to participate too. Take a family bike ride, take swimming lessons or go outside and teach them a new fun game or chore you can do together, like gardening.

4.Limit Use of Electronic Devices: We know this is the most difficult step, but eliminating the use of electronic devices can make all the difference in your child’s lifestyle. Limit TV time and video game usage to an hour or two a day and make sure you are consistent.

5.Reward Your Kids: Anytime your child makes a healthy lifestyle choice, reward them with something truly rewarding. Depending on your child, this could mean an extra hour of screen time, a trip to the zoo, or something else they love while still keeping with your healthy lifestyle.

6.Make Dinnertime Family Time: When serving dinner or other meals, serve them at the dinner table with the TV and all other electronic devices off. A number of studies show that children who eat dinner with their families regularly are less likely to get involved with drugs and alcohol than those who do not. They also tend to get better grades, exhibit less stress and eat better. 

7.Get Involved: Work with other parents and the school to encourage a healthier lifestyle for all children. Work with the community to spread awareness about healthy kids and healthy lifestyles. Make a difference!

5 Reasons Why You Need Carbs in Your Diet

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It’s unfortunate how carbohydrates get a bad rap. We tend to associate the carbohydrate with weight gain, a spike in glucose levels, and empty calories, when actually carbohydrates are an essential part of a balanced diet, especially for active people. So there’s no reason to eliminate carbs from your diet completely.

What is the Difference Between Complex Carbohydrates and Simple Carbohydrates?

The Dietary Guidelines for Americans recommend that children and adults get about 45-65% of their daily calories from carbohydrates. But as we know, all carbohydrates are not created equally.

Many of us consume carbohydrates made from refined sugars and flours which can lead to a weight gain, cravings, and a spike in blood sugar. These are called simple carbohydrates (table sugar, corn syrup, pastries and other baked goods, white bread and white pasta, jams and jellies, fruit drinks and soft drinks, and candy).

On the other hand, complex carbs, such as whole grains, whole fruits and vegetables, oatmeal, quinoa, beans and lentils, leave us satisfied and full.

How To Choose the Right Complex Carbohydrate

Now that you know the difference between simple carbs and complex ones, choosing the right complex carbohydrate is important and can be tedious at times. This is when you need to start looking at every food label. Look for less processed foods like whole grains, including farro, brown rice, quinoa, and millet, as opposed to higher processed whole grains such as some whole-wheat pastas and whole grain crackers.

5 Reasons Why You Should Be Eating Carbs

  1. Carbohydrates Fill You Up

Many carb-filled foods act as appetite suppressors. Whole grains such as beans, lentils, farro, quinoa, and other whole grains have tons of protein and dietary fiber, which is an indigestible complex carbohydrate. These carbs are digested more slowly than simple carbs, triggering the sensation of being full.

2. Carbs Curb Your Hunger

Fiber and protein found in whole grains and other complex carbohydrates fill you up and satisfy you while curbing those simple carb cravings. These complex carbs raise levels of satiety hormones that tells the brain that you are satisfied and revving up your metabolism.

3. Carbs Control Blood Sugar Levels & Diabetes

Having a balanced diet rich in fiber, protein, fat and whole grains is the best way to control blood sugar and diabetes. Because of their high fiber content, complex carbs have a low glycemic index which helps lower blood glucose levels. Switch from white bread to 100% whole-wheat bread or from white rice to brown rice or quinoa for added protein. Since carbs are the body’s preferred energy source, and roughly half of your daily calorie intake should come from carbs, they are a healthy and important part of a nutritious diet.

4. Carbs Rev Your Metabolism and Blast Belly Fat

This goes back to incorporating complex carbs into your diet and eliminating simple ones. Since complex carbs like oatmeal and bran cereal are “slow-release” carbohydrates, they won’t spike your blood sugar like simple, refined carbs would. When whole grains are consumed, insulin levels don’t spike high because insulin plays a role in signaling your body to store fat, having lower levels may help you burn fat. And as Resistant Starch moves through your digestive systems, it released fatty acids that encourage fat burning, especially in the belly. These fatty acids can help preserve lean muscle, speeding up your metabolism, which can help you lose weight faster.

5. Carbohydrates Boost Your Mood

Do you get angry at the little things in life, and often? Your carb deprivation may be to blame. Carbs help to boost mood-regulating, stress-reducing chemicals in the brain. On the contrary, high-protein, high-fat diets have the opposite effect, depleting these chemicals.

Final Tips For A Complex Carb-Filled Diet:

  • If you don’t understand the ingredients on the box, don’t purchase it or look them up online because some unfamiliar ingredients may be harmless preservatives or nutritional live active cultures that refer to the living organisms Lactobacillus bulgaricus and Streptococcus thermophilus found in yogurt.
  • Although complex carbs can be good for you, like any other food, they can lead to weight gain if consumed in large amounts. Always stick to portion control!