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Posts tagged “Food

Shakeology Recipes

Shakeology, my favorite supplement!

Over the last few months I have sent out Shakeology Samples (To get yours, send me a message here) in order to spread the word about how good “The Healthiest Meal of the Day” is. After people receive them they always ask me, “How should I make it?”, or “What do you mix it with?” And I send them personal favorites, but that is limiting. You may not like my favorites.

Maybe you want something different.

So I am posting some recipes for you to look over and try for yourself. There are also some others on the Beachbody website.

Feel free to add to any of these, or make up your own concoction.

A few tips though:

  • Always use cold liquids
  • Frozen fruits are best
  • Fruits will sweeten the shake, but if you want to add sweetener, use stevia

Enjoy!!

Chocolate Bananas Foster*
1 scoop Chocolate Shakeology
1 cup skim milk (or water, nut, or soy milk)
1/2 cup frozen bananas
5 big dashes cinnamon
1 splash rum extract

Frozen Mocha*
1 scoop Chocolate Shakeology
1 cup skim milk (or nut or soy milk)
1 tbsp instant coffee
Ice to taste

Black & Blue*
1 scoop Chocolate Shakeology
1 cup skim milk (or nut or soy milk)
1/2 cup frozen blueberries and blackberries

S’Mores
1 scoop Chocolate Shakeology
1 cup skim milk (or nut or soy milk)
Ice to taste
Topping – 2 slivers of graham cracker and 2 tbsp of Marshmallow Fluff

Cinna-Mocha*
1 scoop Chocolate Shakeology
1 cup skim milk (or nut, or soy milk)
1/4 – 1/2 tsp cinnamon
1 tbsp instant coffee
Ice to taste

Nutty Banana
1 scoop Chocolate Shakeology
1 cup skim milk (or water, nut or soy milk)
2 tbsp PB2
1/2 cup frozen bananas

Chocolate Covered Strawberry*
1 scoop Chocolate Shakeology
1 cup skim milk (or nut or soy milk)
1/2 cup frozen strawberries

Malted Peanut Butter Cup
1 scoop Chocolate Shakeology
1 cup skim milk (or nut or soy milk)
2 tbsp PB2
2 tbsp Malt Powder
Ice to taste

The Inferno*
1 scoop Chocolate Shakeology
1 cup skim milk (or nut or soy milk)
5 big dashes cinnamon
3+ dashes of Cayenne Pepper
Ice to taste
(This is actually pretty good, believe it or not!)

Chocolate Cake Batter
1 scoop Chocolate Shakeology
1 cup skim milk (or water, nut, or soy milk)
1/4 pkg sugar free Jello Cheesecake pudding mix
Ice to taste

Chocolate Malt
1 scoop Chocolate Shakeology
1 cup skim milk (or nut or soy milk)
2 tbsp malt powder
Ice to taste

Triple Chocolate Decadence
1 scoop Chocolate Shakeology
1 cup chocolate almond milk
1/4 pkg sugar free Jello white chocolate pudding mix
Ice to taste

Chocolate Pistachio
1 scoop Chocolate Shakeology
1 cup skim milk (or water, nut, or soy milk)
1/4 pkg sugar free Jello pistachio pudding mix
Ice to taste

Chocolate Banana Split
1 scoop Chocolate Shakeology
1 cup water
1/4 pkg sugar free Jello banana pudding mix
1/2 cup frozen strawberries

Chocolate Peanut Butter Cup
1 scoop Chocolate Shakeology
1 cup skim milk (or nut or soy milk)
2 tbsp PB2
Ice to taste

Black & White Malt
1 scoop Chocolate Shakeology
1 cup water
1/4 pkg sugar free Jello vanilla pudding mix
2 tbsp malt powder
Ice to taste

Chocolate Covered Cherry*
1 scoop Chocolate Shakeology
1 cup skim milk (or nut or soy milk)
1/2 cup frozen cherries

Nuts for Chocolate
1 scoop Chocolate Shakeology
1 cup vanilla almond milk (or water)
1/4 pkg sugar free Jello pistachio pudding mix
1 1/2 tbsp PB2
Ice to taste

Mexican Chocolate*
1 scoop Chocolate Shakeology
1 cup skim milk (or nut or soy milk)
5 big dashes cinnamon
Ice to taste

* = Shakeology Cleanse Friendly if made with water instead of milk (if recipe has fruit in shake, use as 1 fruit serving)

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Low Calorie Diets The Way To Go?

I’ve been reading/hearing more and more about people wanting to lose weight by eating less. And when I mean less, I mean less than 1000 calories/day. Let’s examine this and if low-calorie intake is effective.

First, every person has a Basal Metabolic Rate (BMR) that tells you how many calories you need in a day for your body just to function. These calories go to your organs so they can do their daily tasks. I have never seen a BMR lower than 1000. In my profession, we do many health screenings and check people’s Body Mass Index (BMI) with instruments that can break down how much of your body is fat, water based weight, and bone mass; all components on your weight. The instruments will then calculate how many calories your body needs to do the essential tasks (BMR). Even in the heaviest person I ever encountered in these screenings, his BMR was 1500. Even with his weight, he still needed 1500 calories per day just so his brain, liver, heart, kidneys, GI tract, etc. could do their jobs.

The question then arises, “If I take in less than my BMR, my body will have to use it’s stored energy to make up the difference, right?” Yes and no. Your body will use it’s stored energy, but when you take in less than what your BMR calls for, you are in a fasting state. (Read my post about what happens to your body when you exercise in a fasting state: Exercise Before Breakfast: Beneficial?) Your body doesn’t just use fat as energy. It uses sugars (glucose/glycogen) and proteins (amino acids) stored elsewhere in your body, specifically your muscles. Big deal… Well it is, since your muscles are the best at burning fat. Most organs cannot use fat as energy until it’s broken down into another form, which takes longer to produce it into useful energy. But the glycogen and amino acids are used fairly quickly, so they will get used first.

 

Ok enough with the science, what does this all mean? When you eat less that what your BMR calls for, your body will eat away at the things it needs most to lose the fat (adipose tissue). You will see results on the scale, but then when you get down to that target weight, and start eating more calories again, you’ll gain it right back. Sounds like yo-yo effect to me.

 

There is a solution!! Eating the correct amount of calories, from healthy, nutrient rich sources, for your goals (because you may have to eat MORE to reach your goals) and burning them off through exercise. Only then will your muscles adapt, and continue to burn fat efficiently so you can see the results you want, fat loss. No magic pill, diet drink, or magic potion from the 1950s will do it. You must eat healthier and do the work.


Keeping it Healthy During the Holidays Part II

In Part I, I blogged about how to cook your holiday meals healthier.  Here in Part II, we’re talking about Party Planning. Here are some tips for you to follow when going to a Holiday Party in the next few weeks.

  • Eat small, healthy meals throughout the day of the party. Doing so actually decreases your hunger levels for the party, therefore you won’t want to eat as much.
  • Eat a healthy snack – fruit, yogurt, whole grain crackers – just before going to the party. This takes the edge off your hunger before you get there.
  • Limit yourself to just one trip to the food table; Prepare your plate and then move away from the food table to eat.
  • Pick a good mix of foods INCLUDING LARGER PORTIONS of raw vegetables, fresh fruits, whole grain breads and crackers. GO EASY on dips, chips, cheese, and high fat meats.
  • Take some time to determine what foods are on the food table, the pick the ones that you REALLY, REALLY want and will enjoy. Leave other foods off.
  • If you are eating at a sit down dinner, take small portions the first time around. When your host(ess) insists on seconds, your total amount will “even out.”
  • Take your time getting to the food table. Stop to greet people and get into some conversation before you eat.
  • If you do drink alcoholic beverages, alternate them between and non-calorie, non-alcoholic beverages. Alcoholic beverages are high in calories and can cause you to eat more.
  • Have a sweets table? Try to limit yourself to ONE small serving. Fresh and dried fruit also make a good alternative.

Part III, Avoiding the typical “holiday weight gain” is coming soon!