Why Shakeology Beats the Competitors

When Shakeology was first launched back in March of 2009, the goal was to fill a dietary void in the marketplace. Beachbody didn’t set out to create another protein shake to compete with all the others already packing the shelves. They set out to create something better. Something different. Something that was missing in the world.

And that something was Shakeology—Your Daily Dose of Dense Nutrition®.


Sure, Shakeology is a bit more expensive than other protein shakes on the market. But there’s one very important thing you’ve got to remember, and that is Shakeology is far beyond a protein shake. It’s a nutrition shake. Designed for people who know they need more than just protein. The truth is, protein alone isn’t enough to make you, and keep you, healthy. Your body desperately needs other stuff like fiber, minerals, vitamins, antioxidants, phytonutrients, superfoods, adaptogen herbs, prebiotics, and digestive enzymes (just to name a few) to run at optimum capacity.

You could spend more than $700 on supplements, just to re-create all the healthy ingredients in one bag of Shakeology.

But why do that when for only about $4 a serving, you can get it all in one delicious shake. Dollar for dollar, Shakeology is a great value in nutrition. Even with all that said, a lot of people still question whether or not Shakeology is worth the money when other shakes cost much less. So to help you see beyond others’ marketing fluff, as well as understand all the science talk, we’ve broken it down for you.


What makes Shakeology different?*

1. It’s the WHOLE package.

For starters, Shakeology’s ingredients are derived from whole-food sources. All too often, the “magical ingredients” in other shakes have been isolated from their enzymes and phytonutrients. And when that isolation occurs, those magical ingredients are no longer effective when consumed.

2. Synergy.

Another huge thing Shakeology has going for it is the synergistic benefits between its ingredients. Shakeology is specially formulated so all of its ingredients work together like a symphony. And this harmonious combination is so effective that many people report health and digestive improvements within the very first week. Not only have many of our customers quickly dropped a few pounds, their regularity improved, their energy increased, and their junk-food cravings fell by the wayside!

3. Better than the sum of its parts.

Another big difference between Shakeology and other shakes is that while the competition usually points to one or two individual ingredients then builds a story around those superfood attributes, all of Shakeology’s specially selected ingredients work together like the Dream Team. While each and every ingredient in Shakeology has a strength of its own, when partnered with the right supporting ingredient, they form a bond that’s undeniably stronger than when they stand on their own.

4. Look at the protein source.

One very important thing to be aware of when shake-shopping is the Whey Protein source, because “Whey Protein Isolates” and “Whey Protein Concentrates” are extremely different. Whey Protein Isolate (WPI)—which is the protein source used in Shakeology—is a more pure form of protein that contains 87% to 95% protein and almost no fat or lactose. On the other hand, Whey Protein Concentrate (WPC) is only 34% to 80% protein. And even though a WPC label can legally say “100% Whey Protein Concentrate,” technically that means there is only 34% protein content in that shake.** So if it’s a high level of protein that you’re after, Whey Protein Isolate is the winner. And with that being said, not only is Shakeology’s protein source Whey Protein Isolate, it’s also loaded with digestive enzymes as well as lactase, the enzyme that breaks down lactose and is found in over-the-counter products like Lactaid®.

5. We keep a hawkeye on all our vendors.

To ensure that every batch of Shakeology is of the utmost quality, we analyze the source of every single shipment that shows up at our manufacturer. If we discover that the manufacturer is cutting corners, or that there are any quality or safety concerns (allergens), or shelf-life issues, we tell them to find another source, or else we’ll take our business elsewhere—no matter how inconvenient it is for us. This is the kind of scrutiny that other companies simply don’t give their products.

6. The not-so-sweet truth about sugar content.

Even though a lot of other protein shakes only have 1 gram of sugar documented in their Nutritional Facts, this is because they’re loaded with artificial chemical sweeteners (check the label for sucralose, aspartame, or sugar alcohols). But we refuse to sweeten our shakes with something so detrimental to the body. Shakeology’s small amount of sugar only comes from natural sources, which can easily be processed by the body. Plus, Shakeology has been tested and certified by an independent lab to have a Low Glycemic Index (GI) of between 14 and 29 (depending on the flavor).*** This is lower than most fruits (an apple has a GI of 39, and a ripe banana has a GI of 62).

7. Watch out for the competitors’ hidden cost.

While other shakes might not cost as much as Shakeology at first glance, because they’re not as nutritious as Shakeology, the companies might recommend that you buy a separate vitamin and mineral pack that could run an extra $150 per month! If you want chocolate flavoring, then you might be out another $25 per month for a separate flavor packet. And if you want metabolism-boosting effects and appetite control, you might have to buy two additional products at $50 each. Once you add it all up, most other shakes are hardly a good deal.

8. Nutrition simplified.

When you break down all the healthy stuff you get with Shakeology, alongside all the non-healthy stuff you don’t, Shakeology is an incredible deal. So not only do you get what you pay for with Shakeology, because it tastes so amazing, is so healthy, and the attention to every detail is so complete, you actually get way more than you pay for. Besides, it’s your body and your life—and aren’t you worth the very best of the best? We think so—and that’s the Shakeology difference.

For the next few weeks, I’ll be making some hard hitting comparisons to some of the other choices you have out there, they look like this:

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Some fall into the “health food” category, and others are simply masquerading as healthy choices. This idea isn’t to diminish other brands, it’s to illustrate that there’s an option for those who want best of the best, and that option holds really high value for you and your well-being.
To get a sample of Shakeology, please message me at: spazzykay@gmail.com


How to set and reach your Goals!

Goals – Dreams – Plans

We all have them, right? So what stops those who actually reach their success and those who don’t? I find this topic seriously interesting as it just happens to fit into the mold of my work and lifestyle habits.

I’ve worked with clients of all ages, both sexes, all levels and interests. I’ve done my own personal development studies into my own goals and habits. We all have different personalities, moods, energy levels and habits. No one is alike completely – and yet we are all alike more than we imagine.

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For example, we all want to change something about ourselves at one point or another, right?

(and if you are a super perfect type person and have never experienced that, I should have a captcha phrase thingy for you to fill in because you’re probably a robot!) 😉

What does it take to make the commitment and stick to the new changes we want to make at any point in our lives? Obviously it takes sacrifice. It takes wanting the change bad enough to stick with the sacrifices that we must make. It means working through areas that can hold us back if we don’t. It means just stepping up and doing it no matter what!

That is the gray area that eludes many of us. We say we really want to achieve success and yet we happily set out on a plan – only to self sabotage ourselves along the way knowing all too well what we are doing.

So why do we do it?

How do we get out of our own way when it seems like we keep stumbling through and not making any real success?

In all honesty, we have to search our past for clues to the behaviors we are working to change.

Do you eat out of emotions? Are you closet drinker? Do you sabotage your success in businesses? Do you have issues with co-workers or bosses? Bottom line; what is your problem, MAN?

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For me, I’ve always struggled with emotional eating and binge eating. I would feel guilty and “fat” and then go into the opposite spectrum and seriously restrict calories (500 a day, anyone???); only to repeat the cycle again as my body could not sustain the low calorie range I was imposing upon it.

Once you clarify the issue at hand and decide that you are going to change the results, once and for all; you then must find the root of why the problem exists in the first place.

Now for the “search your past” part. I had to go back; wayyyyyy back to my childhood and find out the core reasons of where this food pattern had begun. What were my earliest memories regarding these issues? What feelings or emotions or memories was I covering up when I would fall into my repetitive and unhealthy cycles? These were the beginning stages of working to heal my problem; not the “food” itself.

Does that make sense? Can you see how this would stop us from actually creating a new change in life when we were still holding on to issues that needed to be dealt withWhat do you remember from your past or your childhood that plagues you or has you running to your current problem? Did you grow up with parents who didn’t know how to show affection? Did you have a overly strict and overbearing parent? Did you endure hardships that were beyond your control and created major imbalances in your psyche? No matter what the underlying issues may be the important thing to keep in mind is that the problem was based on the problem or the person’s problem; not because of YOU.

This is probably the most difficult thing to do before you move to the next step. It is part of our past so it should be dealt with by confirming it happened and then letting it go so we can move forward.

You see this with e

Journey To Success: Stage or Not

The big weekend is here!! Summit 2015 in Nashville, TN has arrived and over 20 thousand Beachbody coaches are in attendance! Crazy and a bit scary, if I can be honest! 😉

My plans, as you are most likely aware, were to compete on stage with many other Coaches who have trained and followed the meal plans to reach the goals that warrant award ceremonies. Perseverance and dedication are just a few of the practices and mindset needed for this type of training. Life has so many ups and downs, vacations and weekends, celebrations and time to let go of our “shoulds”….but for competitions of this nature, that is not an option unless you decide you’re not that committed.


Well, I do have to say that I am 2 weeks shy of the last phase of Body Beast. The meal plan proved challenging at times but the higher calorie range helped my intense hunger while I was building muscle and dropping much needed fat stores. There were days that my body felt as though it wouldn’t be able to complete another rep or set of an exercise (especially BUILD LEG day!) but the decision to stick to the end was the ultimate goal and I wouldn’t waver or let myself off the hook with any type of mental “loophole”.

*sidenote: I’ve been reading Gretchen Rubin’s new book, “Better Than Before” and she dives into mastering everyday habits for success and I will be sharing many points of interesting info that I’ve been learning and actually implementing into my life since I’ve become obsessed with the tips and strategies she teaches.

Anyway, the point of this blog post is to celebrate those who are competing this week in Nashville. Best wishes to all who worked their butts off (quite literally, I might add!) and dealt with cranky mood swings, deprivation of carbs, sore muscles, waning motivation and more. I know we are all winners in our hearts, minds and families. This is not something to casually give a round of applause to..this is about changing EVERYTHING we know about being comfortable, happy, lazy and sometimes just care-free. This style of training takes a mental shift like no other “fitness or weight loss” program. So stand up and give a huge round of applause to those who are walking across the stage; tanned; donned in swimsuits; barefoot or high-heeled. I know I will be leading the applause because I understand the commitment.

The difference in my results are not in the commitment level (because I will complete these final 2 weeks of the BEAST) or the fact of my accomplishment; but only in the fact that I cannot be in attendance in Nashville this weekend to join those who are celebrating their success and hard work. Like I mentioned earlier, life has it’s ups and downs and unfortunately, I was unable to travel to Tennessee this weekend for personal reasons but I am there in heart and spirit and I am completing my journey at home.

I will share my before and after. I will celebrate my success. I will be proud of what I have done and what I will continue to accomplish in new goals along the way. Would this be devastating to most? You bet! And I was no different when I had to make the difficult decision to change my travel plans at the last minute. But what I value most is the learned behavior to NOT complain; not make excuses and not stop pushing for more. I am proud of the accomplishments I have made so far; and will continue to make in the next two weeks – and more.

It’s not about a “FINISH LINE” when we create goals and challenges for ourselves. It’s about reaching a level of success and then renewing and finding another level to achieve. This is just a small (yet disappointing) road bump; but I know there is a light at the end of this goal and there will be another road ahead.

I thank you all for your support along the past few months and the encouragement to keep going because without that I may have decided this was all for naught. I know better and I want to challenge you to look at the next disappointment you encounter in your life; the visions that change shape or roads that take a slight left turn instead of a right turn and make it into your new success reality.

Don’t ever give up and don’t ever let yourself get caught up in negativity and disappointment. Turn that frown upside down (as cliche as it sounds) and make a new goal for yourself. I am going to surprise everyone again and will be open to the next opportunity that comes my way.

Until then, get up and get your workout in!

Clean Eating Meal Plan

This week I want to introduce you to the wonders of POWER COOKING! This does not mean
that you need to dress up in Super Hero costumes while you’re cooking, although, come to
think of it..it’s not a bad idea! Seriously though, what this means is simply setting aside some
time once a week, usually on Sunday, and prepping some food in one chunk to save you both
time and money in the coming week.
I’m also going to introduce you to two of my favorite packaged, but Clean Eating approved,
snacks. The first one is Fage yogurt. I’ll bet you just read FAGE, like CAGE, which is pretty
much how everyone says it, but technically, it’s pronounced ‘Fah-yay’. No matter how you
pronounce it though, it’s really, really good and far and away better than your traditional Yoplait
variety yogurt. Here’s why…

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My favorite is the 2% as the consistency is creamier and the healthy fats are important to
balancing your diet and keeping you feeling full longer. I love all the flavors except honey,
if I go that route I use plain and add my own local honey, which is divine. 🙂
I use the plain yogurt to replace anything like sour cream or mayonnaise. Of course, you
can also just use plain and add your own fruit. Check out http://www.fage.com for TONS of
great ideas and recipes. You should be able to find it at your local grocery store or Trader
Joe’s. Chobani is another great choice.

My Second favorite ‘cheat’ snack is the Lara Bar. I keep these around as emergency foods,
take them when traveling etc. There are many great flavors but the Peanut Butter Chocolate
Chip is just absolutely awesome. 🙂

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The key thing about pre-packed snacks like these is to learn to look at the labels. I know a lot
of you don’t like label looking, but here’s the thing. All you have to do is look really quick…if the
list is very long and/or contains words you can’t pronounce…it’s not ‘clean’.
Ok, so on to POWER COOKING!
There are many things you can POWER COOK to save time and money, but we are keeping
this SIMPLE so let’s just start with THREE. These are staple items that you should always
have on hand. No more finding yourself at meal time and having no time to make anything
healthy!! We will start with…..

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Brown Rice- Brown rice takes 40-50 minutes to cook, so on a busy weeknight this is usually a
killer. Cook a big batch over the weekend and just keep it in the fridge to simply re-heat and
Recipe: Follow package directions for largest batch.

Chicken Breasts- Deli meats are expensive and usually have added ingredients as a
preservative to prevent spoiling. Grill and dice your chicken over the weekend, and keep it in
the fridge to add to SO many things. With eggs, on a salad, in a wrap, tacos, etc. etc.

Recipe: Marinade in the Creamy Garlic dressing from last week or balsamic dressing
from this week. Or, just season with olive oil, Sea Salt, pepper and 21 Seasoning Salute or
your favorite herbal seasoning. Internal temp should always be 165 degrees
Method 1: BBQ: 10-15 min per side
Method 2: BROIL: 6 inches from heat source, 10 min each side
Balsamic DressingIngredients:
3/4 Cup Quality Olive Oil
3/4 Cup Quality Balsamic Vinegar (quality is key here. otherwise, cut down to 1/2 cup)
1 Clove garlic, crushed
1/2 tsp dried oregano
2 tsp Dijon mustard (add 1 more if vinegar taste is too strong for you)
1 pinch salt
1 pinch pepper
Combine ingredients in blender and blend thoroughly. Store in airtight container in refrigerator.


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Vegan Chai Cocoa
1 Scoop Vegan Chocolate
1 cup cooled chai tea
2 tsp. honey
Ice (to taste)

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Tropical Breeze

1 Scoop Tropical Shakeology

1 cup coconut milk beverage (carton variety)

1/2 cup sliced strawberries

1 small orange, peeled, chopped

1/2 medium banana

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Greenberry Blues Buster

1 scoop Greenberry Shakeology

1/2 cup frozen blueberries

1/4 cup fresh orange juice

1 Tbsp. plain greek yogurt

2 tsp honey

3/4 cup of water

Ice to taste

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Vanilla Neapolitan

1 scoop Vanilla Shakeology

1 cup water

½ cup fresh or frozen strawberries

2 tsp. unsweetened cocoa

½ cup ice (add more to taste)

Chocolate Thin Mint Treat

1 scoop Chocolate Shakeology

1-1/2 cups cold water

3 to 4 drops peppermint extract

Ice to taste


BREAKFAST: Oatmeal!!

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If I could only choose one source of complex, starchy carbohydrates for a fat loss program, this would be it!

Oatmeal is the one carbohydrate food that virtually 100% of all bodybuilders and fitness models eat on a daily basis.
What makes it so great? Well, although it’s a starchy carbohydrate, oatmeal has a nice balance between carbs, protein and good fat. A half a cup contains 3 grams of fat, 27 grams of carbs and 5 grams of protein. The low glycemic index, combined with the presence of protein and fat makes oatmeal a very slowly released carb – exactly what you’re looking for when you want to get lean.

Make sure you choose the all-natural oats; either old-fashioned oats (such as Quaker) or the quick oats. Stay away from the sweetened and or flavored oatmeal packets. Oatmeal is delicious with natural (sugar free) applesauce and cinnamon. Or, try some crushed walnuts or flaxseeds in your morning oats, which will give your “porridge” a nice crunchy texture while adding those desirable “good fats” we all need. For a complete meal, add a scoop of protein powder or serve with an egg.

1/2 Cup uncooked whole oats, follow package directions

1 tbl. raisins or 1/4 cup fresh fruit
Cinnamon to taste (I like A LOT)
Splash of milk or milk alternative
1/4 Cup Natural applesauce (no sugar added) OR 1 tbl PURE Maple Syrup

Chicken Wrap
1 Whole Grain Tortilla (no ‘enriched wheat flour’)
1/2 cup diced cooked chicken
1/8 Avocado
Tomato and other veggies (optional)
1 tbl. Creamy Garlic Dressing or 2 tsp olive oil +1-2 tsp balsamic vinegar
ALT: To go gluten free you can use corn tortillas or wrap in large lettuce leaf with 1/4 cup brown


Lemon Garlic Fish:

4 oz cod, mahi mahi or tilapia
1/2 tsp olive oil
1/2 clove garlic, minced
Lemon juice, squeezed over top
Black Pepper, to taste
Bake in 400 degree oven for 20 minutes or until fish flakes easily

Serve with:
2 cups spinach, sauteed in 1/2 tsp olive oil

1/2 cup cooked brown rice
1 tsp Pine nuts

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2 corn tortillas
1 oz shredded all natural cheese (enough to cover tortilla)
1/4 cup diced chicken (room temp or heat first in skillet)
Greek Yogurt
Salsa (no sugar added)
Side Salad
1. Heat 2 skillets and spray lightly with oil.
2. Place 1 tortilla in each pan and warm slightly.
3. Add cheese and chicken to one. Flip other tortilla til warmed through then place atop other
4. Turn once or twice in pan. Remove and cut into sections.
Serve with Salad and large dollop of Greek Yogurt and Salsa.

Chicken Apple Skewers
• 2/3 cup balsamic vinegar
• 1/4 cup maple syrup
• 1/3 cup freshly squeezed orange juice , (about 1 medium orange)
• 3 garlic cloves, smashed
• 2 tablespoons olive oil, (extra virgin)
• 1 1/2 pound boneless, center cut, lamb chops, about 1-2 inches thick
• 1 green apple, cut into 1 inch chunks
• 1 red onion, cut into 1-inch chunks
• bamboo or metal skewers
• 1 pinch salt and pepper
• Brown Rice (1/2 cup serving size)

1. Measure vinegar, maple syrup, orange juice, garlic, olive oil, salt and pepper into a large ziptop
bag. Seal and shake to combine. Cut the chops into 1 1/2 inch cubes and add to the
bag, seal and refrigerate for 1 hour or up to one day.
2. Soak bamboo skewers in water for 30 minutes. Remove meat from the marinade, and place
the marinade, minus the garlic, in a small saucepan. Heat the marinade to boiling and boil
until slightly thickened and reduced by half, about 5-7 minutes. Reserve.
3. Skewer the meat, along with the apples and onions and sprinkle with salt and pepper. Heat a
grill pan (or your broiler) to medium high. Drizzle pan with a little oil to keep the skewers
from sticking. Place the skewers on the pan and grill for 4 minutes. Turn them a quarter of
the way around and grill another 4 minutes. Finish grilling the remaining two sides for 4
minutes each, grilling the skewers for a total of 16 minutes. If using your broiler, broil for
about 10 minutes total, flipping once. Do not overcook the meat, or it will become tough.

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Chicken and Black Bean Soup

This soup is ready almost as soon as you open the can. It can be made with or without the
• 3 tablespoons olive oil
• 1 onion, finely diced
• 3 cloves garlic, peeled and finely chopped
• 1 teaspoon each paprika (ideally smoked) and chili powder
• 1 8-ounce can tomato sauce
• Juice of half an orange
• 4 15-ounce cans black beans, drained
• 3 cups chicken broth or water
• salt
• for garnish: greek yogurt, diced avocado, chopped white onion, lime wedges, and toasted
pepitas (green pumpkin seeds)
1. Heat the oil in a soup pot and sauté the onion over medium heat until it’s translucent,
around 5 minutes.
2. Add the garlic and the spices and sauté another half a minute, until the pot is fragrant,
then add the chicken, tomato sauce and orange juice and bring to a simmer.
3. Add the beans and broth or water, along with salt to taste, and bring back to a boil, then
turn the heat to low and simmer 15 minutes.
4. Use a potato masher or hand blender to puree some of the soup, then taste for salt and
add more broth or water if the soup is too thick.
5. Serve with the garnishes and green salad.

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(serves 2)


• 6 ounces top sirloin

• 4 cups arugula (or other mixed dark greens)

• 1/2 pint cherry tomatoes, halved

• 1/2 cup canned artichoke hearts, drained

• 2 tablespoons balsamic vinaigrette

• 2 sweet potatoes (or yams)


1. Preheat oven to 400. Wash sweet potatoes and pierce with fork. Bake 40 minutes.

2. Meanwhile, season steak with salt, cracked pepper and garlic powder. Grill or broil steak until done, approximately 7 to 10 minutes on each side. Let rest 5 minutes and cut into thin slices.

3. Toss together the arugula tomatoes, and artichoke hearts and arrange on plates.

Top with the steak and drizzle with balsamic vinaigrette.

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BBQ Chicken, Red Potato ‘Fries’ and Grilled Veggies (serves 4)

Hint: Double or triple chicken to make extra for next week!! POWER COOK!)


4 Chicken breasts, marinated in balsamic dressing

3 Peppers, Red, Orange and Yellow (or all red, whatever..)

2 Medium Zucchini 1 tbl olive oil salt, pepper (to taste)

Directions: Chicken and Peppers

1. BBQ or BROIL chicken (remember the directions from top of guide)

2. Cut zucchini into 1/2 in rounds. Cut out stems from peppers and clean out seeds and white bits. Cut into 1 1/2 in strips and toss all with olive oil, salt and pepper.

3. Place peppers directly on grill or make a medium sized ‘bowl’ out of tin foil and fill with peppers.

4. Place on grill and turn occasionally.

Cook until crisp tender.


Red Potatoes – Cut potatoes into quarters and toss with 2 tbl olive oil,

21 Seasoning Salute (or other herbal seasoning) garlic,

salt and pepper.

Bake in preheated 425 degree oven for 20-25 minutes.

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Treats or Cheats?

So It’s ok to Cheat?!

A cheat, by definition is just a bad thing to do. But we hear the phrase ‘cheat meal’ or ‘cheat day’ all the time in health and fitness circles. This article from Tosca Reno, author of The Eat Clean Diet will help explain why a ‘cheat’ is still a bad thing, until you give it a new name….TREAT.

“Eating Clean is a lifestyle choice, which means you adapt it to fit your life. If you must have birthday cake, then have it.

Eating Clean is flexible, meaning you can celebrate – in moderation, and with thought. Over time as an Eat-Clean Diet follower, you will easily apply an Eat-Clean lens to each meal of the day, allowing you to make intelligent decisions about eating. You will be able to look at a meal and decide whether or not it is “Clean.” The decision often comes down to this: Clean foods you feel good about and not-so-Clean foods you know are not the best but still like to eat on occasion. The latter often get a bad rap and are referred to as “cheats.”

Cheats are feared by dieters! When you “cheat” you become overwhelmed with guilt and heartbreak. You’ve let yourself down and feel like a failure. These circumstances can even take over your psyche, leading you into a downward spiral where your cheats happen each day or even each meal, ruining any progress you have made and causing you to throw in the towel. But this doesn’t have to happen.

First of all, let’s change our thinking. We’re going to call unclean foods a “treat” instead of a“cheat.” Why? Because “treat” is a much nicer word that doesn’t hold any negative connotations like cheat does. Treats are simply unclean foods you may choose to eat on occasion, but they won’t hinder your success in the long run because you will pick up right where you left off once you’ve eaten them. For this reason treats are okay, but only every once in a while. What we need to be conscious of is how often we choose to enjoy a treat.

A scheduled ‘treat’ is something you look forward to and enjoy. A ‘cheat’ is something that makes you feel guilty and ashamed.
Treats present themselves all the time – in fact, sometimes they seem to appear around every corner – but you do have the willpower to turn them down if you plan for it. Allow yourself one treat each week. Choose which treat you will have. Enjoy it! But you don’t have to make a whole meal of it. Perhaps you enjoy a margarita on a Friday night. But because you’ve had a glass doesn’t mean it’s okay to have glass after glass. Or maybe you look forward to a dessert after a week of Eating Clean. Have the dessert, but don’t decide to then eat a carton of ice cream!
With this attitude, the unclean food is no longer feared and can be enjoyed. You know that this treat does not in any way affect your regular meal choice. Moreover, this one delicious treat has not sabotaged your progress. In fact, it may fuel your Eat-Clean fire!”

Would you like to learn more about Clean Eating? Would having a Clean Eating Meal Plan with shopping list and lots of motivation and support help you to reach your health and nutrition goals? If the answer is YES, then please ask about joining one of my Clean Eating Challenge Groups! I’d love to help you reach your goals!

Don’t Skip Meals!!

Is Skipping Meals a Good Idea?


We’ve all been taught that in order to lose weight, we have to reduce our calories, and many people try to accomplish this by skipping meals. It seems like a good idea up front…it’s easy to do, just rush out of the house and skip breakfast or work straight through lunch.

However, while you might see a few pounds fall off right at the start, by skipping meals you are setting yourself up for a tremendous problem in your near future. So, to answer the question….skipping meals is definitely NOT a good idea.
What’s the Matter With Skipping Meals?

By skipping meals you may see some immediate improvement, but what you don’t see is the damage being done to your metabolism. Restricting your calories can plummet your calorie-burning capacity by up to 50%! When you do this, your body will burn approximately 500 less calories a day.
You see, your thyroid thinks your body is starving when you diet, and as a result your metabolism will slow down in order to conserve the little food you’re eating. Once your body has turned down the thermostat, it can take years to turn it back up. For this reason, people who suffer from a thyroid imbalance need to pay particular attention to the timing and quality of their meals!
Dieting this way will destroy your metabolism.
There are three basic diet rules to follow to make sure you keep your metabolism fired up. (1) never skip a meal, (2) eat protein and complex carbs with each meal, and (3) eat at least 5-6 small meals a day (breakfast, lunch, dinner and two-three snacks).

No doubt you’ve heard this before…breakfast is the most important meal of the day! Why? Because you’ve literally been fasting from the night before your last meal (thus the name break-fast). So, if you don’t eat breakfast and you get up and-go in the morning without eating, your body will slow its metabolism to conserve energy because it doesn’t have an immediate source of energy (food).
So, eat breakfast!
This leads to rule number two. Eat protein with each meal. If you get up and eat a Danish with a cup of coffee, you’re just feeding your body sugar and stimulating your nervous system. This may give you the morning jolt you’re looking for, but ultimately your blood sugar will drop causing mood swings, cravings, and hunger.
This type of meal is a quick fix and will not sustain your energy. However, if you feed your body some protein such as eggs, meat, or fish along with some fibrous veggies or whole grains, it will keep you full and give you energy throughout the morning. Also, this type of food heats up the body because it takes a lot of energy to break it down. This is your metabolism at work – you’re burning calories. So the idea is to use the right kind of fuel to keep your metabolic rate up.
Lastly, don’t skip meals. Skipping meals like lunch or dinner is the same as skipping breakfast. If your body doesn’t know when the next meal will arrive, it will protect itself by conserving and slowing the metabolic rate. And guess what controls your metabolic rate…your thyroid. People with thyroid issues are especially at risk of slowed metabolisms and must pay particular attention to when and what they are eating.

It’s important to snack between meals. Choose snacks like almonds, hardboiled eggs, veggies and hummus, combined with a piece of fruit or whole grain crackers. Also, you should make sure you eat every 2 ½ -3 hours. Don’t eat lunch at 11 a.m. and then wait until 7 p.m. to eat dinner. Having a regular food schedule is important because if your body doesn’t know when the next meal is coming, it will slow down. (It doesn’t have to be the exact same time every day, just start the clock when you get up, eating within the first hour of waking.)

These rules sound simple, but you’d be surprised how many people break them. It is very important to follow the diet rules of eating breakfast, eating protein and complex carbs with every meal, and not skipping meals!

Why water is VITAL to your health!

Do I REALLY Have to Drink Water?

Yes. You do. We all know that drinking water is important, but the reasons why are not always so clear. And with so many other beverages at your finger tips, it’s easy to bypass the plain, boring water unless you really have a buy in as to why it’s so necessary.
Reasons Why You Should Drink Water

Weight loss- Drinking water is one of the best tools for weight loss! First of all, it often replaces high-calorie drinks like soda and juice and alcohol with a drink that doesn’t have any calories. But it’s also a great appetite suppressant, and often when we think we’re hungry, we’re actually just thirsty. Water has no fat, no calories, no carbs, no sugar.

Heart healthy -Drinking water, a good amount of water, could lower your risks of a heart attack. A six-year study published in the May 1, 2002 American Journal of Epidemiology found that those who drink more than 5 glasses of water a day were 41% less likely to die from a heart attack during the study period than those who drank less than two glasses.

Energy – Being dehydrated can sap your energy and make you feel tired — even mild dehydration of as little as 1 or 2 percent of your body weight. If you’re thirsty, you’re already dehydrated — and this can lead to fatigue, muscle weakness, dizziness and other symptoms.

Headache cure- Another symptom of dehydration is headaches. In fact, often when we have headaches it’s simply a matter of not drinking water enough. There are lots of other causes of headaches of course, but dehydration is a common one.

Healthy Skin- Drinking water can clear up your skin and people often report a healthy glow after drinking water. It won’t happen overnight, of course, but just a week of drinking a healthy amount of water can have good effects on your skin.

Digestive problems- Our digestive systems need a good amount of water to digest food properly. Often water can help cure stomach acid problems, and water along with fiber can cure constipation (often a result of dehydration).

Cleansing- Water is used by the body to help flush out toxins and waste products from the body.

Cancer risk- Related to the digestive system item above, drinking water has also been found to reduce the risk of colon cancer by 45%.

Drinking lots of water can also reduce the risk of bladder cancer by 50% and potentially reduce the risk of breast cancer.

Better exercise- Being dehydrated can severely hamper your athletic activities, slowing you down and making it harder to lift weights. Exercise requires additional water, so be sure you are drinking water before, during and after exercise.

How Much Water is Enough?

To figure out how much water you need to drink daily, simply divide your weight in half and the answer is the number of ounces you need. So for example, someone who weighs 135 lbs would figure it this way: 135/2=67.5 oz. which is eight and a half glasses per day.

If you’ve never measured out your water, be sure you do! Most people think a ‘glass’ of water is much more than it actually is. 🙂 (hint: it’s more like the short glass, not the tall one)

When Should I drink my Water?

The best time for drinking water may not be what you expect. Most of us are in the habit of having a glass of water with our meals, but this is actually not the best time for water intake. At meal time, your stomach is filled with digestive acids and enzymes who’s job it is to digest your food. If you dilute those acids and enzymes, they will not be able to digest your food as efficiently, slowing or disrupting your digestion. Cold water makes this problem even worse. It is recommended that you avoid drinking water (or other fluids) 30 minutes before or after your meals. A few sips of room temperature water to help wash down your bites is ok, just avoid large amounts.

My daily water intake schedule goes like this:
One warm glass of water with fresh lemon juice first thing in the morning, followed by my workout and additional glass of water throughout. Wait 20 min while prepping breakfast….
Breakfast. Wait 30 min then…
Water, at least 16 oz.
Water, at least 16 oz.
Water, at least 8-10 oz (can’t drink too much before bed!!)

What’s This I Hear About Lemon Water?

Warm lemon water in the morning helps kickstart the digestion process for the day. There are many health benefits of lemons that have been known for centuries. The two biggest are lemons’ strong antibacterial, antiviral, and immune-boosting powers and their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances–notably citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene–that promote immunity and fight infection.

HOW TO DO IT: You should be using purified water and it should be warm-lukewarm not scalding hot. You want to avoid ice cold water, since that can be a lot for your body to process and it takes more energy to process ice cold water than the warm. Always use fresh lemons, organic if possible, never bottled lemon juice. I squeeze ½ a lemon with each glass and I drink it down first thing before I eat a single thing, or workout, etc.

Can I Add Anything to My Water?

There are lots of great things that you are free to add to your water to give it some interest for fun or if you are having trouble with plain water.

Here’s some suggestions:
Give a Squeeze: Add fresh citrus juice, lemon, orange or lime
Infuse: Fill a large jug with water, add sliced fruit (try citrus, berries, melon or pineapple); refrigerate overnight.
Leaf It: Tear up some fresh mint or basil leaves and steep in water before drinking.
Cuke It: Add sliced cucumber!
Tea Time: Any herbal tea is a great way to add flavor and can be served hot or cold.

What About Coffee and Caffeinated Teas?

Having a small cup of coffee or caffeinated tea is acceptable while eating clean. It’s the stuff you put IN your coffee that’s often the problem. Too much caffeine however has some nasty side effects so limit your intake to about 200 mg (2 small cups max). Remember that caffeinated coffee and teas like Green or White are ok once or twice, the teas are actually quite beneficial, but the caffeine acts as a diuretic, so you will need to add a little extra water to compensate.