Friday, September 20, 2013

Mexican Brown Rice and Chicken Casserole

There is something so comforting (and easy!) about casseroles. Who doesn't love a nice cheesy casserole dish on a cool fall night? But most casseroles are loaded with cream-of-something soups and other fattening, unclean ingredients.

This recipe is literally like a burrito without the tortilla! I altered a weight watchers recipe to make this one, and it encompasses everything I love in a dinner recipe: it's easy, healthy and yummy!



Ingredients:
  • 4 C cooked brown rice (I use two of the frozen brown rice packets from Costco)
  • 1 1/4 C salsa (I use medium Pace Picante Sauce)
  • 2 chicken breasts, shredded (I just shred the white meat from a rotisserie chicken)
  • 1 tsp cumin
  • 10 oz chopped spinach, frozen
  • 1 15 oz can fat free refried beans
  • 10 oz bag frozen corn kernels (or you could use canned)
  • 1 4 oz can mild diced green chili peppers
  • 1 Tbsp chili powder
  • 3/4 C shredded cheese (I use reduced fat Mexican blend)
Preheat oven to 375. Spray a 2 quart baking dish with non-stick cooking spray.

In a large bowl, combine rice, salsa, cumin and chili peppers. Spoon about half of this rice mixture in the bottom of your baking dish.

In another large bowl, combine refried beans, chicken, corn and chili powder.  Using a rubber spatula, scrape bean mixture on top of rice layer and smooth out top.

Defrost chopped spinach and wring out all extra liquid in a towel. Layer the spinach on top of the beans.

Spread the remaining rice mixture on top of the spinach, and top with the shredded cheese. Bake approximately 30 minutes or until heated through and cheese is melted. I serve it with non-fat plain greek yogurt and guacamole. Delish!

Tuesday, September 10, 2013

Is a Calorie Really Just a Calorie?

It is easy to rationalize that as long as you stick to a particular calorie count per day, you should be able to lose weight. We have all heard the information that a pound is roughly equal to 3,500 calories, so technically speaking, if we take in 3,500 fewer calories in a week, we should lose 1 pound, right? In that way of thinking, if we reduced our daily caloric intake by 500 calories per day over the course of a week, we would weigh 1 pound less. Well, that may indeed be the case, but it is actually much more complicated than that.


While it is definitely true that all calories are created equal when you define them by their energy content, it is impossible to consider fat calories, carbohydrate calories and protein calories equal because of the way our bodies process them.

Once we consume calories from food, our bodies go to work to metabolize them. The body must use energy to digest and absorb the energy from our food. Generally, more energy is required to process protein than carbs, and more energy is required to process carbs than fat. What that means is that protein is most easily digested and turned into energy, while carbs and fat stick around a little longer, often resulting in less weight loss.


Calorie Restriction

Unfortunately, many people believe that by dramatically cutting calories, they will see the quickest weight loss. While it is true that the first few weeks may indeed result in dramatic results, usually after awhile the body's metabolism adapts to the new calorie allotment and starts burning calories at a slower rate in order to prevent starvation. As a matter of fact, many overweight individuals eat too few calories in a day. These people also usually lead very inactive lifestyles, because they don't have enough energy coming from healthy food sources. Their resting metabolic rate is extremely low. This means the number of calories their bodies burn at rest can be as low as 750 calories per day! For this person, if they only ate 1000 calories per day (which is considered starvation), they would gain 10 pounds in a year! Eating enough calories from healthy foods that provide the vitamins, minerals and protein our bodies need is the most efficient way to lose weight. Weight training, or adding more muscle mass to our bodies, can also have a dramatic effect on our metabolism.

Timing of Meals

Our bodies are literally like a furnace, and when we put food in, the furnace burns to process it, then cools off between meals. If the furnace is left to get completely cold, it has to warm up all over again, and it takes longer to reach burning temperatures. If, however, it is fed regularly and never has a chance to completely cool, it stays burning at various temperatures throughout the day, constantly metabolising our calories.

It is proven that we burn the most calories in the morning, which is why some people say to eat breakfast like a king, lunch like a queen and dinner like a pauper. The truth is that the most efficient way to increase your metabolism is to eat 5-6 times per day at 2.5-3 hour intervals. A study of boxers showed that those who ate six meals per day on a weight controlled diet lowered their body fat percentage significantly more than boxers who ate the exact same number of calories in two meals per day. 



When you avoid long periods without food, you keep your blood glucose at a more consistent level with fewer peaks and valleys. Not only does this help keep your energy levels high, but it also helps prevent the release of cortisol, a hormone known to contribute to belly fat. Simply by dividing your daily calories into more frequent, smaller meals you could lose weight without eliminating any calories at all.

Protein and Fiber Reduce Appetite

Generally speaking, foods high in protein and/or fiber will fill you up more per calorie than other foods. This means that by eating a diet high in protein and fiber, you will feel more satisfied and end up eating less without even really trying. In addition, fiber is not absorbed into the body, so even though it fills you up, it doesn't fill you out! This is why a diet high in lean meats, vegetables and whole grains is the best possible option for you to stay satisfied and still lose weight while feeling great.



And lastly, remember that you could eat a 1500 calorie a day diet consisting of a donut, a couple of fast food tacos, a small salad and a glass of wine. But you would feel hungry, lack energy and see very slow weight loss progress. Or you could have a 1500 calorie day filled with an egg white omelet with veggies and cheese, a snack of almonds and an apple, a big salad topped with chicken for lunch, a snack of greek yogurt with berries and honey and a dinner of salmon with brown rice and broccoli. You would feel satiated, full of energy and see a leaner you in much less time! Not to mention the benefits of shinier hair, clearer skin and an overall glow that can only come from nutrients found in fresh, clean foods. If you don't believe me, try it yourself for a week!


 
 
If you have questions or want more information, feel free to contact me! I run monthly health and fitness challenges online and would love to help you!
 
 
 


Monday, September 9, 2013

Melt in Your Mouth Chicken

I get so bored of chicken recipes, and it seems like it's tough to keep finding new ways to enjoy it that are healthy and still make everyone in the family happy. Luckily, we found this recipe on Pintrest, and it was honestly one of the best chicken recipes I've ever tasted. We eat it all the time now!




  • 4 chicken breasts, pounded thin
  • 1/2 C parmesan cheese
  • 1 C plain fat free greek yogurt
  • 1 tsp garlic powder
  • 1 1/2 tsp seasoning salt
  • 1/2 tsp pepper
Preheat oven to 375. Spray a 9 X 11 baking dish with nonstick cooking spray and place the chicken breasts side by side in the dish.

In a small bowl, combine all other ingredients. Spread yogurt mixture all over chicken and bake for 45 minutes or until chicken is done. Switch oven to broil and broil the chicken for 5 more minutes, or until topping is golden brown.

Turkey Meatballs

We are really trying to eat less red meat these days, so I wanted to find a good meatball recipe that still had great flavor. We love these by themselves, with some whole wheat noodles, or as a meatball sandwich. Even my kids like them (and they are the pickiest eaters on earth!)


  • 1 1/4 lbs extra lean ground turkey
  • 1/2 C breadcrumbs
  • 2 Tbsp chopped onion
  • 1/2 C fresh finely grated Pecorino Romano cheese (I get it at Trader Joe's) or Fresh Parmesan
  • Salt and pepper to taste
  • 1 tsp minced garlic
  • 1 egg, whisked
  • 1 Tbsp shopped fresh parsley
  • 1/2 Tbsp dried oregano
  • 3 Tbsp olive oil
  • 1 14 oz can pizza sauce (or I use the refrigerated tub of pizza sauce from Trader Joes)
  • 4 oz fresh part skim mozzerella, sliced into 12 thin slices


Preheat over to 400, setting rack in the upper third of the oven. In a large bowl, using your hands, gently mix together first 9 ingredients. Shape into balls that are a little bit bigger than golf balls. You should get about 12 (sometimes I only end up with 10 or 11, if I roll them too big). Place them a few inches apart on a foil lined baking sheet.

In a small bowl, mix one spoonfull of your pizza sauce with the olive oil. Brush on top of each meatball. Bake for 15 minutes.

Remove meatballs from oven, spoon some pizza sauce over each one, and then top each meatball off with a thin slice of mozzerella. Switch oven to broil and broil the meatballs for 3-5 minutes, or until cheese is bubbly and golden. Heat any remaining pizza sauce in a small saucepan or the microwave and serve meatballs with extra sauce for dipping.

Quinoa Chicken Fried "Rice"

As you can see by the number of recipes with quinoa in them, I have definitely been on a quinoa kick lately. I just love how versatile it is, and with such a great health profile, it's hard not to want to try out every quinoa recipe I see! For those of you who are new to quinoa (pronounced keen'-wa), it is a gluten-free, nutty grain that is a complete protein which is high in fiber, low in calories and high in iron, magnesium and calcium.

My husband and kids are super picky eaters, which makes it tough for me to keep our weekly menus interesting. I always feel like I am bored of chicken, and looking for new ways to keep it interesting. This was something different from our usual chicken dinners, and was a winner with everyone! And as a bonus, it was ridiculously fast and easy! Definitely going to add it to the regular dinner rotation.

 


1 C dry quinoa (cooked in 2 C chicken broth or water)
2 Tbsp sesame oil
1 16 oz package frozen baby carrots and peas, thawed
2-4 stalks green onions, chopped
2 eggs, fried
1 lb chicken, cubed
1 tsp minced garlic
1/2 tsp minced ginger
low sodium soy sauce to taste

Heat 2 C chicken broth or water and 1 C dry quinoa in a small saucepan until it comes to a rolling boil. Reduce heat to a simmer, cover and continue cooking for an additional 10-15 minutes, or until liquid is absorbed.

Meanwhile, heat sesame oil in a large non stick skillet over medium high heat. Cook chicken and garlic until chicken is no longer pink. Add ginger and continue cooking for another 2 minutes.

While chicken is cooking, crack both eggs into another small frying pan sprayed with non-stick cooking spray and fry them until done.

Add fried eggs, thawed carrots and peas and cooked quinoa to the pan with the chicken. Pour soy sauce on top and stir to combine (I do about two turns around the pan of soy sauce). Sprinkle with green onions and enjoy!

No Bake Oatmeal Peanut Butter Energy Balls

These might be my favorite snack ever! As someone who is a follower of clean eating, I follow a daily routine of eating five times a day. That means I need two snacks each day that are healthy, combine protein with a complex carbohydrate, and keep me energized and full until my next meal. These totally fit the bill! Not only are they insanely delicious, but they fit my favorite requirement: I can make them ahead of time and just grab and go with no preparation in the morning! I'm telling you, these things are the BOMB!




Okay, so this recipe is so easy, it's almost embarrassing (key word, almost).

  • 1 C dry oatmeal
  • 1/2 C chocolate chips
  • 1/2 C natural peanut butter
  • 1/2 C ground flaxseed
  • 1/3 C honey
  • 1 tsp vanilla
All you have to do is mix all ingredients in a large bowl until well incorporated. Line a baking sheet with parchment paper. Using your hands, roll the mixture into golf-ball sized balls and place them on the baking sheet. Place the baking sheet into the fridge for an hour or longer, until the balls have become firm and easy to pick up. You can store them in an airtight container in the fridge for up to a week!

Chicken Lettuce Wraps

I LOVE PF Chang's chicken lettuce wraps! If you've never tried them, they are basically large leaves of iceberg lettuce that you fill with a ground chicken and veggie mixture, topped with a yummy sauce. I always assumed that they were a pretty healthy option at PF Chang's, since it was just chicken and veggies wrapped in lettuce. Wrong! 


Note: Values shown are for the full dish

Total Calories Total Fat (g) Total Saturated Fat

Total Sodium (mg Total Carbohydrates

Total Dietary Fiber (

Total Protein (g)

MAIN MENU









STARTERS








Chang's Chicken Lettuce Wraps

530

24
6
2090

47
8
32

24 grams of fat and more than 2,000 mg of sodium! And that's just for an appetizer! Considering we should limit our sodium intake to less than 2,300 mg per day, this is way too much. So I tried to create a lighter, healthier version to make at home. I must say, while not an exact replica, they are yummy!

  • 1 lb ground chicken (or you could use extra lean ground turkey)
  • 1/2 yellow onion, minced
  • 2 garlic cloves, minced
  • 1/2 inch piece of fresh ginger, minced, or 1 tsp powdered ginger
  • 2-1/2 Tbsp low sodium soy sauce
  • 1 Tbsp + 1 tsp rice vinegar
  • 1 Tbsp sesame oil
  • 1 Tbsp peanut butter
  • 1/2 Tbsp water
  • 1/2 Tbsp honey
  • 1 Tbsp chili garlic sauce (or a little less if you like it more mild)
  • 3 green onions, chopped
  • Salt and pepper to taste
  • 1/2 8 oz can of sliced water chestnuts, drained and chopped
  • 10-12 outer leaves of green leaf or romaine lettuce, rinsed and patted dry

For sauce:
  • 2 Tbsp low sodium soy sauce
  • 2 tsp rice vinegar
  • 1/2 Tbsp honey
In a large, non-stick skillet, heat chicken, onion, salt and pepper until chicken is nearly done, stirring often to break up the meat. Add garlic and ginger and continue cooking until chicken is no longer pink.

Meanwhile, in a microwave safe bowl, combine soy sauce, rice vinegar, sesame oil, peanut butter, water, and chili garlic sauce. Microwave in high for 20 seconds, then stir until smooth. Add to skillet and stir to combine with chicken mixture.

Add green onions and water chestnuts to the skillet and cook for 1-2 minutes, until the onions are soft and the water chestnuts are heated through.

Combine ingredients for sauce in a small bowl and stir well. Serve chicken in lettuce cups with sauce on the side.

Overnight Oats

If you have read any of my posts or recipes, you probably know that I'm a sucker for any breakfast recipe that is clean and healthy and can be made the night before! If you are also a busy working mom, you know how hectic weekday mornings are. In my house, it's like a three ringed circus in the mornings! That is why I usually drink Shakeology for breakfast, but sometimes I like to eat something instead of drinking a shake in the morning.

As you've probably heard a million times, eating breakfast is one of the keys to managing your weight. Did you know that when sumo wrestlers are not large enough, they are forced to eliminate breakfast in order to fatten them up! It's true! Not eating breakfast means your body is going for so many hours without fuel that it automatically enters starvation mode, resulting in a release of cortisol. If you have heard anything about the hormone cortisol, you know that it is one of the main causes of belly fat, especially as we get older.

Overnight oats are such an easy, delicious and healthy breakfast, that it honestly leaves you with no excuse for not eating in the morning!  There are a ton of different varieties, depending on what you mix in. Here is my recipe for blueberry banana overnight oats, which is my go-to flavor.



  • 1 C almond or coconut milk (I use unsweetened vanilla almond milk)
  • 1/2 C old fashioned rolled oats (not quick cooking or steel cut)
  • 1/4 tsp vanilla extract
  • 2 tbsp chia seeds
  • 1/4 tsp cinnamon
  • 1/4 banana, chopped
  • 1/2 C blueberries
Mix all ingredients in a covered bowl or a mason jar. Keep in the refrigerator overnight. In the morning, you can heat it in the microwave for a minute if you prefer it warm, or just eat it cold. You may wish to sprinkle some chopped almonds or granola on top for a little crunch!

Mediterranean Chickpea Salad

I love making quick, easy salads that I can bring with me for lunch on a workday. It is even better when that salad can marinate overnight and not be soggy the next day. I am so strapped for time in the mornings trying to get my kids and I out of the house on time that anything I can do the night before is a huge plus for me!

This salad is perfect, because it is best the day after it is made, once it's had a chance to really marinate and combine all of the flavors. I also like it because it is so easy! And it has garbanzo beans in it, which are a great source of protein.



For the Salad:
  • 1 15-oz can garbanzo beans (aka chickpeas)
  • 1/8 C chopped fresh flatleaf parsley (or you could use 1/2 T dry)
  • 1/2 C diced red bell pepper
  • 1/2 C diced tomato
  • 1 4 oz can sliced black olives
  • 1/8 C diced red onion
  • 1/4 C chopped canned artichoke hearts
  • 1/2 C chopped cucumber
  • 2 oz crumbled reduced fat feta cheese
For the Dressing:
  • 1/2 T lemon juice (half of a lemon)
  • 1/2 T red wine vinagar
  • 1/4 tsp minced garlic
  • 1 T plain greek yogurt
  • 1/2 tsp dried oregano
  • salt and pepper to taste

Drain and rince garbanzo beans. Place in a medium sized bowl. Wash and dice veggies into small pieces and add ot the bowl. Crumble feta on top and add olives.

In a shaker or water bottle, add all ingredients for the dressing and shake to mix. Pour over salad and toss. Chill in the fridge for at least an hour or overnight.

Strawberry Feta Quinoa Salad

I am honestly LOVING experimenting with quinoa lately. If you are new to quinoa (pronounced keen-wa), you should definitely not be afraid to try it! Now known as one of the earth's superfoods, quinoa is the only grain that is also a complete source of protein, meaning it contains all nine essential amino acids.  As one of the healthiest grains around, it is also one of the most versatile. You can eat quinoa in savory or sweet dishes, for breakfast, lunch or dinner! It' s a little bit like rice, in that it picks up the flavor of whatever you cook it with. It's also incredibly easy to make... just combine one part quinoa with two parts water, bring to a boil, reduce the heat to a simmer and cover until liquid has been absorbed. Easy peasy!

So I was wanting to try a refreshing quinoa salad recipe. It has been so incredibly hot and humid around here lately that all I want to eat is cold stuff! I am always looking for foods that I can prepare at night and just throw in my cooler the next day for lunch, and this week, my lunch for two days is this delicious strawberry feta quinoa salad!

It honestly took me a total of 15 minutes to make this (including making the quinoa, but minus the time it cooled in the fridge- I was sleeping!), and I have lunch for two days! Here is the recipe:

 



  • 1 C uncooked quinoa (cooked in 2 cups water)
  • 2 C sliced fresh strawberries
  • 1/3 C (or to taste) crumbled feta cheese (I used reduced fat)
  • 4-5 fresh basil leaves, chopped or 1T dry (highly recommend fresh, it's a big part of what makes this salad taste so yummy)
  • 1/2 C chopped walnuts, pecans or hazelnuts
  • 1 T olive oil
  • 2-3 T honey
In a small pot, bring 1C quinoa and 2C water to a rolling boil. Reduce heat to low, cover and let simmer for about 10-15 minutes or until the water is absorbed. Refrigerate for about an hour or until room temperature. I did it overnight and just added the other ingredients the next morning.

In a large bowl, mix together cold quinoa with remaining ingredients and toss. Serve cold.

Monday, September 2, 2013

Sore Muscles? Should you rest or workout?


So I have been working out intensely for six months now and I still experience muscle soreness!! I just started the Beta phase of Focus T25 and let me tell you, there are areas of my body that are sore that I didn't even know existed!   I usually can walk up our stairs at home no problem but tonight as I was marching up the stairs with my kids I was in pain!! It just goes to show you that when you switch up your workouts you still work your muscles in a different way! So....instead of taking a rest day when your muscles are sore and using that as your excuse not to workout - get up and GET IT DONE!!!! You need to work the soreness out!!!!





I did some research about working out and muscle soreness since so many of my customers experience it when they start my challenge groups. I figured it would be well worth sharing. We all get sore from working out from time to time so why not know how best to handle the discomfort!!!!

It is common for beginners to experience muscle soreness that lasts for a week or two, just as seasoned fitness buffs will be sore after a tough workout. YES, you should keep working out even though you are sore!
There is more to it, so keep reading....

THE ONLY WAY TO AVOID MUSCLE SORENESS
IS TO NOT WORKOUT AT ALL!!!!
Not working out? Well that certainly won't get you that body you envision!!

Muscle Soreness has two primary causes:
1. The soreness you experience happens during your workout ('the burn") and should subside within a couple of hours. This is caused by lactic acid production. When you are training and your muscles are not getting enough oxygen (anaerobic glycolysis), lactic acid builds up. You can break down lactic acid by continuing to move and by doing light aerobic exercise, such as walking, after you workout. This is why the cool down of all exercise programs is so very important, especially for beginners. The longer you cool down, the faster that lactic acid will leave the muscles (typically within an hour).

2. The type of muscle soreness you are experiencing, up to a day or two (and sometimes even three) after your workout is known as DOMS (Delayed Onset Muscle Soreness). DOMS is caused by microscopic tears inside the muscles resulting from weight-training or fully exhausting the muscles during cardio. This is normal. Beginners will probably be more sore and usually for longer. If you really worked as hard as you should have during your strength training session, you should be somewhat sore for the next day or two as well.

Ahh, REST...this is the point where you need to rest your muscles you worked for 1-2 days after a workout. Take at least one day off between strength training sessions, and if you are still very sore, take 2 days off. (This means form lifting, not from all exercise such as cardio). If you don't let your muscles recover and repair, they will continue to break down and you will actually get weaker.


To help prevent soreness in the future, and alleviate some of it now,
be sure to do the following:
1. Warm up for 5-10 minutes and cool down for at least 5 minutes.
2. Stretch after a warm up, during your workout, and after you are done. Only stretch when your muscles are already warm!
3. Stay Active!! The more your muscles move, the faster they will recover from exercise and soreness. If you choose to rest completely instead of "active recovery" with light exercise, you will most likely be sore longer.



Now what to eat to help prevent muscle soreness or the intensity of muscle soreness...

There are some great post workout drinks and foods that you can consume to help reduce the post muscle soreness and help your body to recover faster.

The most important meal you eat is the one you have directly after your workout. Approximately an hour after your workout, there is a window of opportunity when your muscles are literally starving for nutrients. This is called the "Golden Hour" and the meal you eat at this time is the most important for building muscle and replenishing energy sources.

First your body needs a fresh supply of amino acids. Amino acids are the building blocks of protein and are used by your body for making muscles, hormones, neurotransmitter, bones, and all sorts of other important things. Exercise depletes critical amino acids such as glutamine, valine, isoleucine, and leucine. The way to replenish your body's supply is with protein - meat, chicken, eggs, fish, or whey protein powder.

Second you need carbohydrates. Exercise draws upon your body's storage of glycogen, which is the storage form of sugar. Glycogen waits in the liver and the muscles for a signal that sugar is needed. Your body can hold about 1800 calories of sugar as glycogen, which is plenty to fuel any workout short of a marathon, but athletes do best when their glycogen stores are full. So, unless you are on a carb-restricted diet, some slow burning carbs after working out is a good idea. Try to stick with oatmeal, brown rice, grains like quinoa and amaranth, and all fruits and vegetables.

Your muscles need protein for repair and growth, and your body needs some carbs to replenish its glycogen stores. Remember, right before exercise you have to consider the time it takes to digest food, so you need to go light. Post workout is the ideal time to have a full meal.

What are the best meals or combination of foods to have post workouts?







Shakeology is a great post workout meal. It has a perfect combination of protein and carbs along with all the essential amino acids and nutrients you body needs to recover from the workout you just did. You also don't have to ponder what you will have to eat or worse make a bad food choice. Instead have a shake and you get all you need quick and easy. It is so refreshing and delicious!!!!


Chicken and Mixed Vegetables
Four ounces of skinless, boneless chicken breast contains almost 35 grams of high quality protein as well as small amounts of calcium, magnesium, zinc, and iron; 255 mg of phosphorus; 287 mg of heart-healthy potassium; and 75 percent of the recommended dietary intake for niacin, a B Vitamin that's important in energy metabolism. One large (6-ounce) chicken breast is even more loaded: It contains more potassium than there is in a medium banana, plus a whopping 53 grams of protein.
The fat in boneless, skinless chicken is most monounsaturated. Only 1.1 grams of the 4 grams of fat in 4 ounces of chicken is saturated fat. The vegetables provide carbs and fiber.

Breakfast Anytime: Egg Omelet with Avocado
In our house our kids love having breakfast for dinner!! Thank goodness because eggs are just about the best source of protein on the planet. Mix with as many vegetables you like for a perfect meal. Serve with avocado for a nice dose of fiber and monounsaturated fat.

At the Gym: Whey Protein Shake
Whey protein powder I think is the best protein powder available. You can mix whey powder with frozen berries and water, or with peanut butter, oatmeal, sliced apple, or just plain 'ole water. The whey provides the protein and the rest depending on what you add can provide the carbs, fiber, or fat.

The Three S's" Salmon, Spinach, and Sweet Potato
Here's the ideal balanced meal. Wild salmon for protein and omega 3s, spinach for the cornucopia of vitamins and minerals (including superstar of eye nutrition, lutein), and a sweet potato for slow-burning carbohydrates. It's an almost perfect meal. You can add a little flaxseed oil to the sweet potato or even sprinkle it with almonds. Be careful of your portion size though - these options are all brimming with health but they are also high-calorie items.

Bodybuilder's Delight: Tuna, Brown Rice, and Vegetables
You cannot go to a hard core gym without seeing a bodybuilder eating this classic from a Tupperware container. A single can of light tuna canned in water and drained provides an astonishing 42 grams of high quality protein for under 200 calories. That same can has more than 100 percent of the daily value of niacin, 29 percent of the daily value of vitamin B6 and 82 percent of the daily value for vitamin B12. Tuna is a superb source of the vitally important cancer-protective trace mineral selenium. Add some brown rice for fiber and carbs, and load up with vegetables and you are good to go.

You cannot go wrong with any of these, or variations thereof. They'll load up your body with energy needed to refuel and the protein needed to rebuild and repair muscle. Couple them with hard, intense and frequent workouts, and you will be on the way to the body of your dreams.

 
 
 
 

What is Shakeology?




 
What is Shakeology?
Simply put...the Healthiest Meal of the Day!
 
What is in Shakeology?
70-plus, ultra-high-quality ingredients, 41 of which are defined as "superfoods". Even if you searched all over the world, you probably would not be able to find all of these ingredients. Not only does it have a wide range of essential nutrients, from the fruits and vegetables we should be eating more of every day, it also provides benefits of important foods from all around the world - foods that the latest scientific research has shown to be highly advantageous to our well-being. The thing that I love so much about Shakeology is that it is true to it's word-- it's not just for weight loss. This daily dose of dense nutrition will change the composition of your body and feed you more nutrients in one glass than most people get in a week. Shakeology can benefit you if you need to lose weight, if you need to gain weight, if you have digestive problems such as Chron's disease or IBS, if you have diabetes and need a low-glycemic index solution (yes, it is certified as low-glycemic index)...everyone improve their health with this drink.
These 70-plus ingredients were chosen from around the world for their potency and bioavailability (the ability to deliver the nutrients our bodies need).
Here are the key nutrient groups that the ingredients deliver:
  • Protien and Essential Amino Acids to help build long, lean muscles and reduce food cravings
  • Prebiotics and Digestive Enzymes, which aid in improving digestion, regularity, and nutrient absorption
  • Antioxidant and Phytonutrients to help counteract free radical damage that an lead to degenerative diseases
  • Vitamins and Minerals your body needs to function for optimal health

Shakeology is a meal or snack replacement shake from Beachbody that has over 70 ingredients in it. You would have to make 7 trips to the salad bar to eat the same amount of nutrients that are inside every Shakeology shake. Shakeology is 100% Natural! Yes, you heard me right! Shakeology is made from the finest whole-food sources that are available. The ingredients include Camu-Camu, Goji berry, Acai berry, Acerola cherry, bilberry, Barley grass, blue-green algae, Chia seeds, and wheat grass to name few. With Shakeology you take the guess work out of nutrition.  But the best part is-- it tastes amazing! So even though you are getting all of these greens and vitamins, it tastes like you are drinking a milkshake. And that's without any artificial sweeteners!
How can Shakeology help you?
Weight Loss
Increased Energy
Reduced Hunger and Food Cravings
Increased Metabolism
Helps Boost the Immune System
Improved Digestion and Regularity
Lower Cholesterol
Complete Nutrition
Each Shakeology ingredient plays an important role in feeding your body on a cellular level, but it is important to remember that the synergy of the 70+ ingredients working together is what truly fuels your body to keep you looking and feeling your best! Some people report dramatic benefits in the first week! 
Can you get ALL that is in Shakeology when you compare it to other meal replacement shakes? No! Most other shakes have artificial sweeteners, GMO's, chemicals and preservatives. Is that the healthiest thing you can put into your body? Plus, no other shake contains even half of the superfood ingredients found in shakeology.
READY to Try Shakeology?
Shakeology comes with a 30-day bottom of the bag guarantee (you can also get free shipping)...so there is NO Risk! If you don't like it, or you don't think it has lived up to it's promises, you can return it. No questions asked!
Choose How to purchase Shakeology
  • The Shakeology Convenience Pack contains 24 single-serving packets you can take anywhere.
  • Choose the 30-day supply in a bag to keep in your kitchen.
Choose your Flavor: Greenberry, Tropical Strawberry, Chocolate or Vanilla
 
 
For more information on Shakeology, myshakeology.com/danasimon

Inroducing Team Beachbody


Why become a Team Beachbody Coach? Watch this video to learn more about the opportunity. If you want to know more about joining my team, let me know!

What is a Challenge Group?



What are the requirements to take part in a Challenge Group?

1. Shakeology - you will be drinking Shakeology once per day. If you do not already have Shakeology you must invest in it. I need to know that if I am going to invest my time in you , you are willing to invest in your own health.

2. A Beachbody Fitness program of your choice. I am more than happy to help you pick the program that is right for you and the results you want to achieve.

3. You need to be an active member of the challenge group. I set up a private facebook group where only members of the challenge are invited to join. What does an active member of the group mean? It means you need to check into the group daily, workout on your own, post your daily ratings, and support your fellow challengers! Challenge Groups are more than just purchasing a Beachbody fitness program and drinking Shakeology every day. It's more than just doing TurboFire, P90x, Insanity, Chalean Extreme, or Les Mills Combat. It's more than a facebook group!






Challenge Groups are more than just purchasing a Beachbody fitness program and drinking Shakeology every day. It's more than just doing TurboFire, P90x, Insanity, Chalean Extreme, or Les Mills Combat. It's more than a facebook group!

A challenge group is:
  • a support system
  • a family
  • a place to feel secure and comfortable talking about your struggles
  • a place to get motivation when you want to quit
  • a place to improve yoru body and your mind
  • a place to learn about fueling your body for energy and not comfort
  • a place where you can get support from the comfort or your own home
  • the BEST PLACE IN THE WORLD!!
I have challengers of every shape and size. Stay at home moms, single men and ladies, working moms and dad, grandmas, and people who just want to be healthy and live longer!! No matter what your body type or your history...it is in the past! This is a new day and this is your chance to change your future. Time for you to create a healthier lifestyle and to be the best version of you that you can be!

So what are you waiting for?!?!



We so often do so much for other people, but we neglect ourselves! When was the last time you made your health a priority? It's not just for you-- you also will be a better mom/dad/spouse/employee if you are full of energy, confidence and good health!

My Challenge Group is forming NOW!!!! Reserve your spot today!! The only thing you have to lose is a few pounds!!!!



40 Before 40

So, when I turned 36 this year I realized that I am only four years away from... (gasp!) the big 4-0. I am not really one to feel bad about getting older, but I did find myself reflecting on the fact that time goes so quickly, and before I blink I'll be in my 40's. I decided that I wanted to make a conscious effort to do some things before I turn 40, so that I don't have that big birthday and think "oh no, I'm 40 and have so many things I haven't done yet." Hence, my 40 before 40 list.

So here it is. I'm sharing it with all of you so that it holds me more accountable to actually accomplishing these things.

  1. Take the family to Hawaii
  2. Spend a night with Marc at a really amazing resort
  3. Rent a beach house for a week with the family
  4. Visit a Canyon Ranch Spa
  5. Run in a 10K
  6. Run in a half marathon
  7. Learn how to grow a garden and actually do it
  8. Live in “the house” we want to finish raising our kids in
  9. Establish a group of friends with kids similar in age to ours whom we regularly hang out with (monthly dinners?)
  10. Establish weekly family game nights
  11. Have all four of us eating the same dinner nightly
  12. Take yoga classes
  13. Create and maintain an organization system for paperwork/bills/mail
  14. Take cooking classes
  15. Find an annual charity activity the family volunteers for together
  16. Meditate
  17. Spend an entire day doing nothing but reading books for pleasure (not when I’m sick)
  18. Spend an entire day being pampered
  19. Get into a routine of monthly date nights
  20. Spend the night at a Disneyland hotel and spend two full days at the parks, including fireworks
  21. Go on a “girls trip”
  22. Learn how to digital scrapbook and catch up
  23. Eat completely clean 90% of the time
  24. Find one kind of wine I really like and keep some in the house
  25. Delegate housework
  26. Take Taylor to a musical theater show
  27. Get to a place where I feel completely confident with my body
  28. Do something that scares the crap out of me
  29. Learn to ride a bike (maybe that counts as #28?)
  30. Create a will
  31. Follow a budget
  32. Start college savings for both kids
  33. Make emergency kits for family to store in garage
  34. Let go of friendships that breed negativity and work on strengthening positive friendships
  35. Practice random act of kindness (buy person behind me’s coffee, bring food to a homeless person, etc)
  36. Go on a hot air balloon ride
  37. Spend a weekend completely by myself
  38. Establish our own religious traditions
  39. Parent like I should- it’s my job to teach my children right from wrong, to keep them healthy, teach them good habits and morals and to raise them as good people. It is not my job to make sure they are always happy, to teach them to have a sense of entitlement, or to give them everything they want
  40. Find a job that I enjoy and that I feel confident in
 
So there you have it. Some big things, some little things. Now let's get started!