Easy to Pack Healthy Snacks!

To avoid poor food choices when on the run, carry healthy snacks or mini-meals with you everywhere. I always try to keep a bag of unsalted almonds or raw trail mix in the car. This keeps me from buying that big scone I like at Starbucks, and the protein and good fat keep me energetic and satisfied for hours. Here are a few more ideas: Apples and bananas are great and don't even require a bag. Plain or low-fat, low-sugar yogurt or cottage cheese is also great for a fast mini-meal. Easier than making a sandwich, you can keep ready-to-go portions in your fridge. When I'm really organized, I pack a bag of baby carrots or celery. This is an easy way to add more veggies into your diet. For protein, carry hard-boiled eggs or string cheese—like a mini-meal on the go. The more healthfully you snack, the more you will find yourself craving proper nutrition. Choices that used to seem boring will soon sound satisfying and tasty. Teigh McDonough

Recipe: Frozen Shakeology^® Pops

I can't wait to try these!!!!!

From Sandy Carter (and her daughter)

Ready for a frosty treat that's as healthy as it is delicious? Try this recipe for frozen Shakeology pops. They're simple to mix up and freeze, and best of all, there's no guilt—just icy-cold choco-peanutty refreshment!

• 1 serving Chocolate Shakeology
• 3/4 cup nonfat milk
• 1-1/2 Tbsp. peanut butter (all-natural is best)
• 1 cup ice (more or less to taste)

Place ingredients in blender and blend until thoroughly mixed and creamy. Pour into 

4-ounce pop molds and freeze until solid. Makes 4 pops.

Calories: 91

Protein: 8 g

Fiber: 1 g

Carbs: 8 g

Fat total: 3 g

Sat. Fat: <1 g

8 Ways to Avoid Summer Weight Gain

As the summer vacation season approaches and millions of people start planning trips, among the most popular ways the recreation-starved choose to spend their hard-earned vacation time and harder-earned cash is on cruise ships or at all-inclusive tropical resorts. The cruise industry alone saw more than 10 million passengers depart from U.S. ports last year, while tropical über-resorts with names like Sandals^®, Breezes, and Couples beckon with enticing promises of warm sands and days of leisure. (We won't touch on what Hedonism Resorts^® beckons with). What these vacation destinations all have in common is cocoon-like protection in a safe, microcosmic version of the locale you're visiting, committed to relaxation and fun. But they share something else too. As all-inclusive vacations, they offer near-continuous access to all the food you can eat, which makes them appeal to instincts honed by our famine-fearingancestors—instincts that tell us that if there's food available, it's time to chow down. Cruise ships in particular have gained notoriety as being fat factories on the seas. Like the average American waistline, every year, the ships grow larger and larger, adding more and more dining rooms and buffets, each enticing travelers to gorge as they lounge in the tropical sunshine.

And while in this era of shrinking paychecks and cost-conscious consuming the idea of all-inclusive vacations sounds like a smart vacation shopper's dream come true, this all-you-can-consume kind of vacation carries with it risks for the health-minded vacationer. So if your goal is to keep from overindulging while at an all-inclusive resort or on a cruise, and you can't depend solely on your willpower to keep you on the straight and narrow, here are eight ways you can enjoy your vacation to the fullest without derailing your healthy eating and exercise plan.

1. The opposite of mountain climbing (or beware the buffet) 
   Mountain climbers have been known to explain their passionate need to tackle a given peak by saying "because it's there"; vacationers at an all-inclusive often defend their face-first dives into mountainous buffets with the same motto. Just because something is there doesn't mean you have to have it. That said, we're all human, and something that seems "free" or "paid for" is enticing and alluring . . . especially when it's bathed in cream, salt, sugar, cheese, etc. So when mealtime rolls around and a buffet sprawls before you like pirate booty waiting to be plundered, make sure you start with the salad. That's right, a simple green salad, and while you're at it, try light dressing or no dressing at all. Salad fills up space in your stomach while it provides you with vitamins and roughage, the latter of which is noticeably lacking in many buffet-style foods. Just remember, the more salad you eat (at, say, 50 calories for a cup and a half of salad without dressing, or 100 calories for a cup and a half with lowfat balsamic vinaigrette), the less room you'll have for starchy, fatty, salty Fettuccine Alfredo (which can weigh in at 700 calories per serving and up—often way up). The result is that in addition to keeping your arteries clearer, you're gonna feel a lot better in your swimsuit when you're lounging on the Lido deck.
2. Be the captain of your table 
   While cruise ships and all-inclusive resorts have embraced the "more is better" philosophy, offering sometimes a dozen restaurant options to their captive diners, the tourism industry has also been among the most responsive to working "heart-healthy" and lower-calorie options into their menus. You just have to use them. Vegetarian choices are usually available at every meal, as are sugar-free desserts and low-salt options. On cruises in particular, many ship kitchens pride themselves on accommodating guests' special dietary requests. And since both cruise ships and beachside resorts boast waterfront settings and nautical themes, fish dishes are virtually always available on the menu, which can make for healthier dining choices, especially when grilled.
3. Beware the pink parasols 
   Okay, let's not go overboard. If you drink alcohol, your vacation most likely won't be the time you choose to cut it out of your diet. But the amount of calories in some alcoholic drinks can be truly astounding. Daiquiris, margaritas, mai tais—all resort favorites—generally carry high-calorie loads, and basically any drink sweetened with syrups or sugar is getting into Candyland as far as calorie count goes. Also, alcohol has that special ability to lower your resistance, impeding your better judgment. The bottom line is that drinking can make you consume a surplus of empty calories, both directly (the alcohol itself) and indirectly (the poolside French fries or grande platter of nachos you order when the alcohol obliterates your resolve). So before you find yourself paddling over toward the swim-up bar (because hey, how cool is that, having a swim-up bar?), have a strategy in place. Maybe your strategy will involve using low-cal mixers (i.e., rum and Diet Coke^®) or alternating between an alcoholic drink and a nonalcoholic low-cal or no-cal drink (i.e., sparkling water on ice with some lemon or lime). Or if a cold beer is more to your liking, enjoy a light beer instead.
4. Then again, it is vacation! So eat . . . then hit the gym. 
   Sure there's temptation on vacation. That's why it's a vacation. And you don't want to be so mindful of your menu that you don't have fun. (After all, would you go to Switzerland and not try the chocolate, or visit New Orleans and not have beignets?) So if you embrace the dining options to their fullest, or feel you're deserving of your vacation drinks (especially since someone else is driving [the ship]), you should also embrace the many, many exercise options that are available. Fully outfitted gyms are de rigueur in all major resorts and ships, and the hour you spend on an elliptical machine could see you burn off 600 calories. The hardest part is incorporating the workout regimen you embrace at home to this new environment where hedonism is encouraged and rewarded. (Few gyms are emptier than those on cruise ships.) So here are a few exercise options.
5. Exercise easy . . . 
   Opportunities for easy "I've got a hangover and can't get too out of breath"-type exercise are plentiful at resorts and on cruise ships. Sure, they may not be challenging enough to be featured on the cover of an outdoorsy-lifestyle magazine, but remember that embracing the many slower-paced vacation-style exercise options around you is better than not moving at all. For instance, you might want to take a morning walk before camping out on the nearest chaise lounge for the day. Walking on an even surface at 3 miles per hour will consume around 220 calories an hour, and even a modest (or stumbling) 2-mile-per-hour walk burns around 170 calories. So the paths around the resort, or even off-property if that's both safe and viable, provide for strolls that let you enjoy the warmth, soak in the atmosphere, and not atrophy on a poolside lounge chair. Likewise, most cruise ships boast tracks around the upper decks where passengers can walk or jog to their heart's delight (jogging can burn 360 calories and up an hour). Even the much-maligned game of shuffleboard can burn 150 or 200 calories an hour. Yes, it's a ridiculous pastime. Yes, it is associated with Miami Beach in the 1970s. But the idea is to move, rather than only bake in the sun while downing nachos and beers.
6. Or exercise hardcore . . . 
   Rock-climbing walls are now present on many ships and at some resorts, and provide an extremely calorie-intensive workout due to the intense physical demands of clinging to a faux-rock face with feet and fingers (burning as much as 100 calories in a brief 10-minute climb). Never rappelled down a climbing wall before? No problem. Whether you have or not, if your resort has a rock wall, they have staff on hand to teach you how to use it, generally offering courses geared for climbers of different experience levels. Climbing walls involve intense use of muscles and balance, and you'll certainly feel it the next day. Likewise, many cruise ships, when they pull into port, offer challenging onshore athletic activities, like kayaking, which can burn 340 or more calories per hour.
7. Sleep with the fish—or just exercise with them 
   Nowhere are water sports more readily available than at beachside resorts and on cruise ships. Snorkeling burns around 350 calories an hour, and provides a calming view of the world you may not normally get. Surfing is another activity that's perfect to try on your resort-bound vacation (some megaships also offer surf pools or surf parks to let passengers surf while still on board), and surfing can burn 200 calories an hour. Of course, swimming is one of the most effective exercises around, and swimming around in the ocean or pool for an hour could easily burn 400 calories or more.
8. Dancing (does the limbo count?) 
   Yes, cruise ships and resorts are romantic places where music fills the warm night air, so embrace the music and dance! Dancing is one of the best forms of cardio exercise, so whether you prefer to slow dance in the moonlight (a gentle waltz burns 120 calories or more an hour) or party down to some disco (while burning more than 270 calories an hour), rest assured that what you're doing is good for you. Dancing also has the distinction of being one of the more enjoyable forms of exercise—just one of the reasons that Hip Hop Abs^® and Turbo Jam^® have helped so many people improve their health and conditioning.

The point with all these exercise options is to move, and whenever possible, to embrace the concept of Muscle Confusion™, which forms the basis of the P90X^® fitness regimen. Keeping your body moving in a variety of ways, continually forcing it to adapt, results in effective muscle toning and fat burning.

By G.D. Rossen

Exercise and Asthma

            How many of you struggle with asthma? I know there are quite a few out there who have some sort of issues with asthma. Whether it be exercise induced, seasonal along with allergies or chronic, it is an awful condition. I know because I have struggled with it since I was in the 4th grade. I had gotten sick and my mom took me to our family doctor and it turned out that I had pneumonia and that's when they diagnosed me with asthma. I still remember having to take all these different medicines that I had to rinse my mouth out every time I used it because it would cause some sort of rash on my throat, ugh, it was just not fun. Plus it was so hard not to be able to be active with my friends and run around and play, not good for someone like me who has always been active. We tried everything in order to keep it under control, drinking hot tea from a thermos I took to school everyday, the different meds and still was struggling.  It was sad to say but this is how I thought I was going to have to live forever, not being able to breathe and it really scared me. As a junior high and high school athlete it was difficult at times but I knew that playing sports was what I was passionate about and even if it meant working through my asthma attacks I was going to play volleyball, basketball and track.  I went on to play college volleyball and was still struggling and working through my asthma, it seemed that the medicines just weren't cutting it and it was controlling me, and I wasn't in control of IT. After college, I was lucky enough to be coaching an 8th grade girls club volleyball team and one of the dad's was an asthma/allergy doctor so I talked with him about it and he sent me some samples to try and OH MY GOODNESS! I used the medicine twice in the morning and twice in the evening and didn't have to use my rescue inhaler at all that week. He had me schedule an allergy testing with a specialist and they put me on those medicines and my life has TOTALLY CHANGED. I am now in control of my asthma, it's not controlling me!

Come to find out it was probably the best thing I could have done, research shows that exercise actually helps improve the respiratory system and strengths the lungs, and as the tolerance for physical exertion is built up over time, it is less likely that an asthmatic will experience an attack during exercise. And, in addition to reducing the risk of developing many other diseases, exercise can help those with asthma sleep better, reduce stress, and feel more energized.  Asthmas is not a reason to lead an inactive lifestyle, it's best to see an asthma specialist if you can and have them figure out which is the best medicine for your specific needs.

Once you have received clearance from your doctor to begin an exercise program, consider the following:

Taking extra time to warm up before exercising a prolonged period of low-level aerobic activity will help prepare your body for higher-intensity exercise.

Exercise toward the lower end of your target heart rate. Exercises such as walking or swimming are great for asthmatics because they are low intensity and may be done for longer periods of time. Those who wish to participate in higher-intensity exercise, such as running or fast-paced sports, should slowly increase intensity over time.

Rest when necessary and listen to what your body is telling you. Strength-training exercises are unlikely to cause an asthma attack if you rest between sets.

Avoid exercising in polluted environments, or in cold or dry air. If you do exercise in cold air, wear a mask or scarf over your nose and mouth.

Don't rush through your cool down; extending it can help prevent the asthma attacks that occur immediately following an exercise session. A warm bath or shower may also help.

I'm by no means a doctor so please see a doctor before starting any type of intense training programs but also don't let it be a factor in you not being active. :) 

HOW TO CONQUER CRAVINGS! 

1. Determine the source of your craving and get to the root of it. 

     * Eat balanced meals that include 2 servings of starchy complex carbs

     * Drink enough water throughout the day

     * Keep portion control in control when you crave that piece of chocolate

2. Distract Yourself.

     * Go for a walk

     * talk to a friend on the phone

     * paint your nails

     * take a bath

     * garden

     * hit the gym

    

3. Satisfy your craving in a Clean way. 

     * Sweets-have fresh berries or unsweetened dried fruits

     * Salt-unbuttered popcorn, homemade baked potato chips, almonds

-From The Eat Clean Diet Stripped (great book, I highly recommend it!) 

Recipe: Quinoa Salad

(from INSANITY: THE ASYLUM™)

Here's one of Shaun T's favorites from his brand-new workout program, INSANITY: THE ASYLUM. Healthy and filling, this salad can help get you through your most extreme workouts. Did you know that quinoa contains all the amino acids needed to make a complete protein? It's pretty rare to see that kind of nutrient profile in a single plant-based food.

• 1/2 cup quinoa
• 2 cups water or broth (chicken or vegetable)
• 1 tsp. turmeric
• 1 pinch salt
• 1 lemon wedge
• 1 lime wedge
• 1/4 cup sliced cucumber
• 1 Tbsp. diced onion
• 1 tsp. grated raw ginger
• 1 Tbsp. julienned mint
• 1 Tbsp. chopped pistachio nuts
• 1/2 cup chopped romaine lettuce

Combine quinoa, water or broth, salt, and turmeric in a medium saucepan. Cover 

and cook over medium heat until about half the liquid is absorbed and quinoa begins

 to soften, about 15 minutes. Strain quinoa in a mesh strainer, then place in a bowl.

 Squeeze lemon and lime over quinoa and place in refrigerator to cool. When cool, 

toss with remaining ingredients. Makes 1 serving.

Preparation Time: 40 minutes

Nutritional Information (per serving, prepared with water)
Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
383	14 grams	7 grams	64 grams	9 grams	1 gram

If you are ready to get healthy and have decided that you are ready to start a workout program and aren't sure what workout to start with, I totally recommend TURBO JAM! It's so much FUN, it's upbeat and Chalene definitely knows how to create the best workout for anyone. If you would like to get started w/ Turbo Jam please contact me and I'll help you get started and guide you through it and help you reach all your fitness goals! I've done it and continue to do it because it WORKS!! :)

Low Impact Cardio

For those who have knee or back issues, in addition to strength training, adding cardio that is easier on your joints but will still get your heart rate up will help you burn calories as well. Low impact forms of cardio include swimming, recumbent bike, rowing walking, and cross country skiing. The elliptical machine may also be a machine that you can use. I've had two knee surgeries and used the elliptical during therapy.  If you aren't sure what to do for your specific situation contact me and we'll work up a plan for you! :)

Have a Fit Friday!

FEBRUARY PROMO!

February Promo! 


I'm looking for 5 people to join my team as LEADERS to help us in the fight to END OBESITY!! So the next 5 people who join our team and start their own fitness business as a coach on HD Shakeology, I will include a box of the P90X meal replacement bars (oh so yummy) of choice, PLUS a bundle of 3rd Party tool DVD's to help get your business headed in the right direction! If your serious about making a difference in others lives as well as yours then let's do this! Promo ends Monday Feb.28th 11:59 EST. 

Shakeology

Shakeology has become such an important part of my every day nutrition and I can't imagine my life without this amazing shake.  I have never been a shake drinker and tried others on the market like Muscle Milk and it was so chalky and gritty so I didn't commit to it. When I became a Beachbody Coach I was introduced to Shakeology and decided to give it a try. If I was going to be helping people and telling them about this shake I knew I had to try it. So I ordered it and have to say was NOT a fan of it the first time I made it w/ strawberries and threw it out. Then decided to make it a different way and just use 2% milk, ice and blend it and I LOVED it! No gritty/chalky taste just smooth and creamy and I almost felt guilty because it tasted sooooo good!~ I have been drinking this shake for about a year and a half and have to say that my energy has sky rocketed.  I'm a middle school teacher and athletic coach so my days are long, from early morning volleyball or basketball practice, teaching P.E. all day then to afternoon practice. So basically my days start at 5:15 a.m. and then I'm not home until about 6:45.  Before I was drinking Shakeology I was very sluggish and just super tired by 8:30 and struggled the rest of the day, when I started drinking it I noticed that I was making it through my days and not experiencing the sluggishness and was more alert.  I'm also maintaining my weight when I am unable to workout like I need to be because I am eating a super healthy meal. I have also noticed that my hair is healthier and it's growing so much faster, my hair dresser couldn't believe how long had it had gotten w/in a matter of a few months. My nails even though I wear acrylic nails are actually in good shape. Usually with the acrylic nails my real nails underneath are brittle and take a long time to get them healthy again after I take the acrylic off but it has really helped them to stay a bit more healthy.  I also love the fact that I can get my fruits and veggies in the form of a chocolate or citrus greenberry shake! Oh so yummy!  This something that I believe in and I know it works because I am experiencing it first hand as well as my family members/customers and friends.

If you are looking to change your life and get health, I highly recommend this shake. I guarantee that if you commit to 30 days of drinking 1 shake a day you will notice changes in your energy, your digestive health and you will feel so much better throughout the day!  If you are interested please comment below and I will contact you with info on how you can get it or if you are ready to jump right in all you need to do is click on the link to my site-www.leanbodysculpting.com If you aren't satisfied w/ the results w/in your first 30 days you can return your order for a full refund even if the bag is empty!

It's truly, the Healthiest Meal of the Day!

Recipe: Honey-Mustard Salmon

Here's a tasty last-minute dish that's easy to prepare and even easier to clean up (especially if you remember to put aluminum foil in the broiler pan first). Just 7 minutes in the oven, and voilà!

• 4 salmon fillets, about 6 oz. each, with skin
• 2 Tbsp. Dijon mustard
• 1 Tbsp. honey
• Salt and pepper (to taste)
• Small bowl

Preheat broiler. In a small bowl, mix together mustard, honey, salt, and pepper with a fork. 

Place salmon skin-side down on broiler pan and brush with honey-mustard mixture. 

Broil about 5 to 7 inches from heat source for about 7 to 8 minutes or until fish flakes with a fork. 

Serves 4.

Preparation Time: 10 minutes

Cooking Time: 7 to 8 minutes

Nutritional Info: Per serving

Calories:259

Protein: 40 g

Fiber: >1 g

Carbs: 4 g

Fat Total: 8 g

Sat.Fat: 2 g

7 Tips for Healthy Lunches Kids Will Love

Teaching kids the importance of health and nutrition is critical in this day and time of fast food. Being a P.E. teacher, I see how kids are struggling with weight issues and it is so heartbreaking. Leading by example will help your kids lead a healthy life today and in their future. I had to share this, it's from our Team Beachbody Newsletter.

 Think you're too busy? Relax. All it takes is a little planning and creativity. A healthy lunch gives kids the energy they need to finish the school day and be ready to tackle homework and after-school activities. Read on for tips on filling your child's lunchbox with healthy, tasty meals that even the most finicky kid won't be able to resist.

1. Small changes add up. If cafeteria food, prepackaged lunchables, and snack cakes are on the lunch menu of choice in your family, take heart. It is possible to steer your kids toward healthier choices, one baby step at a time. By making small, gradual changes you can give your kids a big boost of nutrients. Aim for less fat, sugar, and calories and focus on increasing fiber, protein, and calcium. The next time you fill their lunchboxes, try these simple substitutions:

   Instead of:	Substitute with:
   White bread	Whole wheat bread
   Processed lunch meat	Leftover grilled or roasted chicken or other lean meats
   Potato chips or fried snacks	Popcorn or whole-grain crackers
   Prepackaged snack cakes or cookies	Homemade cookies or muffins
   Fruit-flavored drinks or soda	Milk, water, or 100% fruit juice
2. Remember your ABCs. A well-balanced lunch should give kids about 1/3 of their daily recommended allowance for calories, vitamins, and minerals. Nutrition experts recommend filling lunch boxes with foods high in vitamins A, B, and C for optimum health. For vitamin A, pack deep-yellow or orange fruits and vegetables like cantaloupe wedges, dried apricots, or baby carrots. Foods that contain lots of vitamin Blike whole wheat crackers, peanut butter, raisins, and sunflower seeds provide essential carbs and protein. Good sources of vitamin C include half a cup of fresh citrus fruits like strawberries or pineapple along with yogurt or cheese for calcium.
3. Variety is the spice of life. If sack lunches have gotten mundane (peanut butter and jelly again?), try thinking outside the lunchbox. Offer kids a BLT or tuna salad, or fill a whole-grain bagel, pita, or tortilla with their favorite sandwich fillings. Kids also love to crunch. Instead of potato chips, try celery sticks filled with peanut butter or cream cheese and bite-size chunks of raw veggies like carrots and cucumber with low-fat dip. Make a kid-friendly homemade granola out of dried fruits, nuts, and any favored non-sugary cereal.
   For extra-picky eaters, experiment with some of their favorites by introducing a new food alongside one of their familiar standbys. Or, try offering the same food prepared in a different way. Soups, stews, pasta salad, and dinner leftovers make healthy and creative lunch options and fit perfectly in an insulated thermos. Often, kids who don't like cooked vegetables will munch on raw ones, so rotate cut-up raw veggies like carrots, celery, broccoli, and squash, and include a container of their favorite dressing for dunking.
4. Get the kids involved. Kids who have a say in the foods they eat are more likely to finish their meals and make healthier choices. And getting 'em hooked on a nutritious diet at an early age will build lifelong healthy eating habits. Encourage your kids to help with shopping, menu planning, and preparing their lunches. Ask them what they like, and if it's not healthy, brainstorm with them for healthy alternatives to their favorites. When my kids get bored with sandwiches, they ask for soup or leftover chili in a thermos, or a bean and cheese burrito, quickly assembled, cooked in the microwave, and wrapped in foil to stay hot until lunchtime—prepared while they're eating breakfast!
5. Mini is huge. Kids love any kind of food in small sizes and portions because it's fun to eat and can be consumed quickly. Experiment with mini bagels filled with cheese, lean meats, or their favorite veggies and spreads. Popular mini foods include cubed cheese with whole-grain crackers, and mini muffins. Toss seedless grapes, strawberries, and cubed melon for a mini fruit bowl. Cut whole sandwiches in quarters or jazz them up by using cookie cutters to turn bread and cheese slices into their favorite shapes and characters.
6. Personalize prepackaged foods. The prepackaged lunches and snacks at the grocery store are designed to appeal to kids, but they are pricey and often loaded with extra fat, calories, and sodium. Compromise by offering your kids an assortment of food and let them assemble and personalize meals by themselves; their choices can include things like multigrain crackers, lean meats, cheeses, and an assortment of fresh fruits and vegetables. For a healthier version of a personal pizza, pack separately an English muffin, shredded cheese, and tomato sauce. Kids will like the control they have as they recreate their own version of the store brands at a lower cost and higher nutritional value.
7. Handle with care. Pack school lunches in insulated lunch bags, which are sturdier than metal lunchboxes and paper bags and are better at maintaining temperature control. Be sure to include a freezer pack to keep perishable foods like meat and dairy from spoiling. Some lunch bags even come with separate compartments designed to keep cold foods cold and hot foods hot. Use a thermos for hot foods like leftover spaghetti, soups, or even stir-fry. One final tip? Freeze your child's water bottle and put it in their lunchbox in the morning. It will double as an ice pack and be thawed by lunchtime.

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