As a health and fitness professional, I regularly read blogs and trade magazines to stay current and informed. Last week, I came across this LiveStrong article and knew it HAD to be shared! Let's talk sugar.
If you look at a nutrition label and see "sugar" listed in the ingredients, you probably understand that the product has added sugar. But do you know that these are also forms of added sugar that you might not recognize when reading labels:
Also, if the item you are buying is labeled as "reduced-fat," one way food manufacturers make up for the decreased fat is to replace the fat with some form of sugar. So 'reduced fat' doesn't really provide any benefits.
Our bodies don't need added sugars. Didn't your mama tell you that you are sweet enough? We can process natural sugars, like those found in fruit, and use them as part of our healthy food plan.
Shakeology products contain only naturally occurring sugars. Consider this: When you need your morning boost you can stop for a Starbucks grande vanilla latte, with 35 grams of sugar. Or a Starbucks grande latte, with 17 grams of sugar. Or you can fuel yourself with Vanilla Shakeology, which has only 9 grams of sugar.
Hungry for an afternoon snack? You might reach for a Peanut butter cookie Lara Bar without even knowing it's packed with 18 grams of sugar. I'll suggest a better choice is the Vegan Strawberry Shakeology, with half the amount of sugar (9 grams) as the Lara Bar.
So today, why not skip the added sugar? Your good health will be the sweet reward.
It's one of those days. You know the kind where you feel behind schedule from the get-go, even though you woke up 5 minutes before your alarm went off. Your schedule is booked back-to-back and eating is almost an after-thought...UNTIL...your stomach growls and you realize it's been hours since you've had anything to eat. Maybe you do what millions of American do -- hit the drive-thru.
The drive-thru is "fast food," right? Well, maybe not. In October 2014, a study showed that the average drive-thru wait time was 219.97 seconds. That's nearly 4 minutes and for what? High salt, high fat, low nutrition, processed food, warmed under a lamp until you shout your request for a #3 into the speaker.
What if I told you that in the same amount of time, or maybe just a little bit more, you could have a freshly made meal that not only tastes better than combo meal #3, but is better for you?
Greatist.com has a list of 52 healthy meals you can whip up in 12 minutes or less. Most of these meals require more assembly than actual cooking ability.
Here is a sample day's menu with the approximate time it would take you to make each meal. (Recipes shared from the Greatist.com link above.)
Breakfast - PB&H Waffle (2 minutes)
Toast 1 whole-grain waffle and smear with 1 tbsp. natural peanut butter. Drizzle with 1 tsp. honey and sprinkle with 1 tsp. sesame seeds.
Lunch - Taco Salad (6 minutes)
For the dressing, combine 2 tbsp. salsa, 1 tbsp. low-fat Greek yogurt, 1 tsp. olive oil, and 1 tsp. chili powder. Serve dressing over a salad with: 2 cups baby spinach, ½ thinly sliced celery stalk, 1 chopped scallion, 1 tbsp. chopped black olives, 2 tbsp. corn, and ¼ cup drained and rinsed black beans. Optional: Add ½ lightly toasted tortilla cut into strips to each salad.
Dinner - Couscous with Chicken Sausage Ragu (12 minutes)
Cook 1 serving couscous according to microwave instructions, about 7 to 10 minutes. While couscous is cooking, heat ½ tbsp. olive oil over medium-high heat. Slice open 1 uncooked chicken sausage to remove the casing, and add meat to the pan. Add ¼ cup onion (chopped) and sauté, crumbling the meat with a wooden spoon. When the meat is no longer pink (about 4 to 5 minutes), add 1 cup canned crushed tomatoes, 1 garlic clove (minced), 1/8 cup basil leaves (chopped), and salt and pepper to taste. Cook about 2 minutes to warm through and toss with couscous.
In 20 minutes, you can have three tasty, nutritious meals that require only basic cooking skills. That's what I call time well-spent.
As a mom to 3 girls, I know how important it is to raise physically healthy children and MENTALLY healthy children, especially strong, self-confident girls. Developing a strong sense of self starts at a young age and is why I support this years' Girls on the Run season!
Girls on the Run is a non-profit after-school program that encourages pre-teen girls to develop self-respect and healthy lifestyles through running. On more than 500 young runners will take part in the Girls on the Run 5k in Hamilton County. I'm excited to be a sponsor of this event and will be cheering on the little runners because I know, "Yes You Can"!
As a parent, we have an opportunity to be the example for our kiddos -- I encourage you to take part in this great event. Register today and use use the promo code, "YESYOUCAN" to get $5 off your registration fee.
Yes you can. It's one of my favorite 3-word phrases. When I say it, I mean it.
Yes you can...change your eating habits.
Yes you can...crush your workout.
Yes you can...set a goal and reach it.
Yes you CAN! Be a Beachbody coach!
Maybe you're looking around thinking, "Who? Me?"
You probably have questions, maybe even doubts. I have answers and assurances and I want to share them with you.
Join me for a FREE Business Opportunity Webinar MONDAY, April at 8:00pm ET.
Listen. Learn. Lead.
So Saturday I had a moment.
I knew in my HEAD that we had 800+ people coming for Super Saturday....but that's a big number to embrace in your heart.
My team started in my living room. Literally.
We had potluck dinners and gathered in my living room, my kitchen, my basement.
We met for coffee, for lunch, for dinner - and we could all sit at one table.
We traveled to events together - because we could all fit into a car or two.
And we believed. The coaches who are still with me on this journey...they believed. In themselves, in this business, and most importantly, in the potential. The mind-blowing, life-changing, ginormous potential. We believed.
We held local events. I brought in speakers. We held one ofthe first Team Beachbody Super Saturdays at a small golf club and had maybe 40 people. We were ecstatic! Because we know everyone one matters. 40, 400, 1400...doesn't matter. A life is a life. And we were on a quest to change as many lives as we could.
Slowly our team started to grow. Some days I would open up our team FB page and there would be people posting in there that I'd never met!! We gained traction. We grew as leaders. We supported each other. We invited more people to join us. We had ups, downs, peaks, valleys. The people who are creating the life they want to live with this business are the ones who continue to trust and believe during the valleys. We learned that getting uncomfortable is where the magic happens. We learned that an email from a challenger saying that their life has been changed because of us is more important than any paycheck. We learned that COMMUNITY is the heart of this business. We learned that we family doesn't have to be people to whom you are related...family can be people you love in your life, 'related' or not.
We believed. We trusted and believed.
Yesterday, I walked in a room at the Westin hotel in Indianapolis and saw this....800+ chairs, 2 huge screens, a stage, our banner, and a deejay ready to get the party started.
That's a long way from my living room.
So I had a moment. (I may or may not be having one right now as I type this)
Here's the cool part.
All of this.....it feels like we are just getting started. I feel like a new coach. Like we are at the cusp of something truly amazing and are taking our first steps towards it.
I'll take these moments any day.
ONE MORE DAY!!!!!
The countdown continues! In 3 days more than 800 Beachbody coaches and fitness fanatics will pack the house in downtown Indianapolis for the Indiana Team Beachbody Super Saturday event where Autumn Calabrese will host a LIVE 21 Day Fix workout. But even before Saturday some amazing Diamond coaches on my team - Sparta Nation - will have the opportunity to meet and mingle with Autumn during a private invite-only dinner Friday night.
These types of opportunities are what Beachbody is all about. We are all real people who are excited about health and fitness and want to share it with others. When we do this, we grow. When we grow, we change lives.
I wonder what will be the most commonly asked question of Autumn this weekend? If you could ask her anything what would it be? Click below to read one of her most recent "Ask Autumn" posts.
Married to a college football coach, 3 daughters, Beachbody Master Trainer and Coach, Disney fanatic, aspire to inspire, serve others, and be a force of passion. Meet Julie!