Pumpkin Protein Pancakes

                  
(Need an easy to follow meal plan? Click here)

If you’re craving something pumpkin-flavored for breakfast, forget about a sugary pumpkin spiced latte and go for these pumpkin protein pancakes. Not only do they have a lot less sugar and fat than a usual PSL, they are also packed with 22 grams of protein. Now that sounds like a much better way to enjoy this fall flavor.

Total Time: 25 min.
Prep Time: 15 min.
Cooking Time: 10 min.
Yield: 2 servings, 3 small pancakes each

Ingredients:
1 cup pumpkin puree
¼ cup unsweetened almond milk
3 large egg whites (⅓ cup)
1 tsp. pure vanilla extract
1 cup quick cooking oats
1 scoop whey protein powder, vanilla flavor
½ tsp. ground cinnamon
½ tsp. ground nutmeg
1 tsp. baking powder
Nonstick cooking spray
2 Tbsp. reduced fat (2%) plain Greek yogurt

Preparation:
1. Combine pumpkin, almond milk, egg whites, and extract a medium bowl; whisk to blend. Set aside.
2. Combine oats, protein powder, cinnamon, nutmeg, and baking powder in a medium bowl; mix well.
3. Add oat mixture to pumpkin mixture; mix until just blended.
4. Heat large nonstick skillet lightly coated with spray over medium heat. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 90 seconds, or until golden brown and cooked through.
5. Divide pancakes between two serving plates; top evenly with yogurt.

Tip: Leftover pancakes can be reheated in the toaster.

(Need an easy to follow meal plan? Click here)

 

What Is Body Beast? review by Eric Medina

If your feeling flabby and soft than this is the program for you. This program was made to target your entire body from head to toe, and now for the first time ever you can stream these workouts right to your laptop or smart phone using BEACHBODY ON DEMAND.

What Is Body Beast?

• It is a serious workout that involves weight lifting.
• This program is made to create that amazing lean body.
• Drop sets, force sets, dynamic sets etc.
• If you want to pack on some muscle and get lean and hard than the BEAST is for you!

What Equipment Is Needed For Body Beast?

• Dumbbells – You will want some decent weight variations. I am pretty strong, but I started with 5-25lb adjustable dumbbells and 2 30lb dumbbells. That worked well.
• Bench – Get a bench if you can otherwise you can use a blow up exercise ball. They do have a guy doing modified moves.
• Pull Up Bar – Again if you can use a real pull up bar then do so and use a pull up assist band if you have too. The first few times I had to use bands which was OK, but of course real pull ups are always better.
• That is really it… like I said you can follow the modified and get away with just some dumbbells, a stability ball, and some resistance bands.

What To Expect?

• You are going to get sore! I have to say I haven't really done any old school lifting in awhile. The first time I did Build-chest/tris I have to say I was sore for days! Also remember my heaviest weights were only 30lbs!!!
• Go at your own pace and write down the weights you use. Take notes if the weight was too much or too little and adjust the next time around. That is the only way you are going to get stronger and bigger.
• There is a Build & Bulk phase which you can choose from. Not like it is easy to get all jacked up, but for me at 6’3″ I know I am never going to be huge nor am I looking for that sort of physique. I choose the Build phase which focuses more on getting you I would say in beach shape then huge… In reality you are going to look good doing either and get results.
• Watch out for LEG DAY! I could not walk for 2 days lol.
• Also watch out for Sagi Kalev and he jokes and jabs at the guys for being girly men. His accent and funny way of saying things is pretty funny!

Check out here how you can access all these workouts completely free for 30 days!!

Who loves coffee?!? ☕ Do you actually KNOW the effects of caffeine? Well click below because your about to find out!

Do you drink caffeinated drinks for a daily pick me up or more for the taste?

Health Effects of Caffeine

 

Caffeine has its perks, but it can pose problems as well. The best thing you can do is to find out how much is too much for you, as well as the overall health effects of caffeine. Once you know the health effects of caffeine you can properly determine whether you need to curb your consumption.
Do you rely on caffeine to wake you up and keep you going? Well you aren’t alone. Caffeine is used by millions of people every day to increase wakefulness, alleviate fatigue, and improve concentration and focus. This can be a problem.

Health Effects of Caffeine

Caffeine is a powerful stimulant, and it can be used to improve physical strength and endurance if used properly, but it can also have some very bad side effects on your health if over used and over consumed.

Where can caffeine be found and is there a difference?

 Caffeine is found in Coffee, Green Teas, Energy Drinks, soda, and in a pill form. Caffeine that you find in soda, pill form, or in the majority of energy drinks are synthetic versions of caffeine which is not a form of caffeine you want to be consuming. Then add the sugar levels that are in soda and most energy drinks, and you are on the road to weight gain and an unhealthy body. If you are going to consume caffeine it should only come from coffee, green tea, or if you are using an energy drink you need to verify that it is coming from green tea or other natural herbs that have been found safe for consumption. The cleanest most natural energy drink on the market is Energize by Beachbody. This product can found in their top selling Performance Nutrition Line.

How much is too much and what are the health effects of caffeine?

Some science says that up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. The key word here is “Appears”. The newest science has shown that low doses of caffeine may have beneficial effects on the body, where high doses can hinder how the body operates.
Caffeine dosages really should be tailored to each individual. If you are new to caffeine or supplements that contain caffeine, keeping consumption at 100 mg or lower per dose would be a good idea. Typically, 200 mg or less of caffeine has shown to have fat-burning and performance improvement properties. Heavy caffeine use can cause unpleasant side effects, and caffeine may not be a good choice for people who are highly sensitive to its effects or who take certain medications.
Heavy daily caffeine use that is more than 400 mg a day may cause side effects such as: Insomnia, Nervousness, Restlessness, Irritability, Digestion issues and Bloating, Fast Heart Rate, Muscle Tremors, and Weight gain just to name a few.
High doses have been found to not improve performance or aid in fat burning because it causes sedation and relaxation effects by triggering those receptors in the brain. It also creates an inhibition of serotonin levels, acetylcholine, and your adrenaline system. When this happens to these systems you will see slowing in performance, and fat burning abilities.
Of course you only want the health effects of caffeine that are good. So you may need to take a look at your consumption and see how you can curb your caffeine habit to bring your consumption to the levels that will have a positive benefit.
Depending on your consumption, cutting back on caffeine can be challenging. An abrupt decrease in caffeine may cause withdrawal symptoms, such as headaches, fatigue, irritability and nervousness. Fortunately, these symptoms are usually mild and resolve after a few days.
To have health effects of caffeine that will benefit you, try these tips to get your consumption in line:

• Keep tabs. Start paying attention to how much caffeine you’re getting from foods and beverages. It may be more than you think. Read labels carefully. Even then, your estimate may be a little low because not all foods or drinks list caffeine.
• Cut back. Remember to do it gradually. Decrease the amount by a few ounces each day. Avoid drinking caffeinated beverages late in the day. This will help your body get used to the lower levels of caffeine and lessen potential withdrawal effects.
• Go decaf. Most decaffeinated beverages look and taste the same as their caffeinated counterparts.
• Shorten the brew time or go herbal. When making tea, brew it for less time. This cuts down on its caffeine content. Choose herbal teas that don’t have caffeine.
• Check the bottle. Some over-the-counter pain relievers contain caffeine, and can be as much as 130 mg of caffeine in one dose. Look for caffeine-free pain relievers instead.

The bottom line is that caffeine can be a part of your daily routine if consumed at doses that benefit your health versus hinder it. When done this way, most of the time it doesn’t pose a health problem. Be mindful of those situations in which you need to curtail your caffeine habit. If you plan on using nutritional supplements that have caffeine make sure that is a high quality product that uses naturally low doses of caffeine, such as the Energize from the Beachbody Performance Line. Also keep in mind that when consuming these products you may have to keep your other caffeine beverages to lower levels.
When taking these things into consideration it will provide you the positive health effects of caffeine versus negative effects.

http://www.gettingfittogether.com/health-effects-of-caffeine/#!252

What's The Problem With Gatorade?

**Alternative sports drink listed below**

What's The Problem With Gatorade?High Fructose Corn Syrup = 100% Simple Sugar


Gatorade is by far the most popular sports drink in the world, but is it the best? To determine the answer all you have to do is read the ingredients and do a little basic research on studies that have been done by independent organizations such as the American College of Sports Medicine. If you do, you'll quickly discover that most of the smaller specialty sports drinks are far superior to Gatorade.

High Fructose Corn Syrup
The root of the problem lies in the carbohydrate source used in Gatorade products, high fructose corn syrup, which is 100% simple sugar. This is the same carbohydrate that is used in candy and almost all brands of soda. Even Gatorade's new advanced "G" formula use high fructose corn syrup for 100% of it's carbohydrate content.

Aren't All Carbohydrates The Same?
Unfortunately no, all carbohydrates are NOT the same. Independent research on endurance athletes has shown the benefits of complex carbohydrates such as maltodextrin over high fructose corn syrup, sucrose and other forms of simple sugar. A little bit of simple sugar is okay when used in conjunction with complex carbohydrates, but you should look for sports drinks that contain no more than 50% sugars. I personally only use products that are at least two thirds complex carbohydrates. To determine what's in your favorite sports drink, examine the nutriton label and look at the carbohydrate grams and the sugar grams, if they are the same then the product is 100% simple sugar. The problem with high levels of simple sugars is that they elevate your blood sugar far to high and to rapidly. If you could maintain this inflated blood sugar level it would be great for performance, but unfortunately you can't. In a short time period your blood sugar level will come crashing back down even lower than before you consumed the sugar. You are then left feeling lethargic and even worse your body can no longer as efficiently convert your muscle glycogen into usable energy. In addition, sugar consumption has been shown to inhibit your body's ability to burn fat as an energy source which is completely counter productive to athletic performance.

This "sugar crash" happens to kids when you give them candy, they run around like crazy followed by the crash. It happens to adults when we eat a desert loaded with sugar - we're real happy for a while but then a little later we're ready to doze off on the couch. When this happens to athletes we call it "bonking" (it sounds more athletic than a sugar crash).

Maltodextrin and other complex carbohydrates have additional significant performance benefits over simple sugars including allowing your body to derive up to twice as much energy per hour. This is due to the fact that water/fluid is the transport vehicle that allows the carbohydrates to be absorb and converted into blood sugar to fuel your muscles, and the amount of carbohydrate that can be transported by the fluid is limited. Fluids are absorbed through osmosis when they are equal in concentration to your body fluids (isotonic). Sports drinks that contain complex carbohydrates instead of simple sugars can contain nearly twice as much energy in an isotonic state compared to drinks containing 100% simple sugars. This is explained by the fact that the molecular structure of complex carbohydrates by definition is much larger than that of simple sugars, so as you add complex carbohydrates to the drink it increases the concentration (osmolality) more slowly thus allowing more total calories to be available at the point of absorption (isotonic).

So why does Gatorade use high fructose corn syrup? Since I don't work for Gatorade I can't answer for them, but I can tell you that it is an inexpensive carbohydrate and it is very sweet. Inexpensive ingredients increases profits and most people like sweet drinks - a winning combination for Gatorade. However, if your priority is performing your best, you might want to rethink your drink.

What Are The Alternatives
 A much better alternative sports drink is one that has natural sugar (like stevia) and one that has the proper serving size. I found that HYDRATE is the best sports performance drink on the market today.

How does exercise help depression and anxiety?

This article may help you if you are currently feeling depressed. How you ask? Check out the article and see why exercising may ease your symptoms.

Exercise for Depression and Anxiety

 

Depression and anxiety symptoms often improve with exercise. When you have anxiety or depression, exercise often seems like the last thing you want to do, but once you get motivated, exercise can make a big difference. So, how do you Exercise for Depression and Anxiety?
First you need to have a greater understanding on how exercise can make a difference in depression and anxiety symptoms. The links between anxiety, depression and exercise are not entirely clear, but working out and other forms of physical activity have shown that it can definitely ease symptoms of anxiety or depression and make you feel better. Exercise has also been shown to help keep anxiety and depression from coming back once you are feeling better and symptoms have subsided.

How does exercise help depression and anxiety?

Regular exercise for depression and anxiety may help ease symptoms in a number of ways, which may include:

• Releasing feel-good brain chemicals that may ease depression (neurotransmitters, endorphins and endocannabinoids)
• Reducing immune system chemicals that can worsen depression
• Increasing body temperature, which may have calming effects

Regular exercise has many other psychological and emotional benefits, as well. It can help you:

• Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
• Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.
• Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on its own can lead to worsening symptoms.

Now that you have an understanding of how it can help, what can you do to Exercise for Depression and Anxiety? Research has shown that physical activity such as regular walking, gardening or other forms of physical activity may help improve mood. Keep in mind that Physical activity and exercise are not the same thing, but both are beneficial to your health. The same research has shown that those who used exercise that incorporated progressive resistance training, and cardiovascular training showed a greater improvement and maintenance of depression and anxiety.

Exercise for Depression and Anxiety

With that said, many people don’t seek out exercise because they don’t want to go to a gym or fitness facility due to their depression and anxiety. So what is the answer?
The answer is to utilize at-home fitness and exercise programs such as Beachbody’s 21 Day Fix, P90X, TurboFire, Insanity, and others that provide resistance and cardiovascular training in a planned and structured format. This progressive exercise combined with a structured plan, and where you don’t have to leave your home is great way to create that improvement or maintain that Exercise for Depression and Anxiety can bring to a person.
One of the other things that many people don’t have with going to the gym to exercise for depression and anxiety is support. With a Beachbody Club Membership, each person gets a FREE Coach to support him or her. This can be a great benefit to those who have to exercise for depression and anxiety. If you start with a Beachbody Premium Membership, you’re first 30 days is FREE, and it gives you access to Beachbody On-Demand, an amazing meal planner, and much more! After your free trial ends, you’ll continue to stream world-class programs, such as P90X®, P90X2®, P90X3®, INSANITY®, and more from our massive Beachbody Member Library.
So take advantage of exercise to provide benefits to your overall health, and to improve or manage depression and anxiety.

http://www.gettingfittogether.com/exercise-for-depression-and-anxiety/#!252

5 Supplements That Could Transform Your Workouts

      

ENERGIZE
The goal of this lemon-flavored pre-workout mix is to improve performance, increase focus, and delay muscle fatigue. It does this with three key ingredients.
Low dose caffeine from green tea. Research indicates caffeine works via the central nervous system, delivering signals to your brain that energize you both mentally and physically. The current thinking is that low dose caffeine is every bit as effective as high dose—without the jitters.
Beta-alanine. This amino acid is a precursor to carnosine, a substance in your muscles that reduces fatigue by shielding against acid build up. One side effect of beta-alanine can be a slight tingling in the face or extremities—a feeling I’ve come to love because it tells me the stuff is working.
This anti-inflammatory phytonutrient is believed to increase the production of mitochondria, the “batteries” that make cells work. It’s also what gives Energize its disco-yellow color. Try Energize here.

HYDRATE
This citrus-flavored supplement is intended to be used during workouts to keep you well, hydrated. It also replenishes electrolytes. It does this by capitalizing on a fancy concept called osmosis.
Long story short, liquids containing fewer particles (ex. sugar, for example) will pass through a permeable membrane (ex. your stomach lining, for example) into a liquid with more particles in an effort to create a particle equilibrium between the two areas.
Many sports drinks contain a lot of sugar in an effort to both hydrate and fuel the body. The problem with this is that they’re hypertonic—meaning they contain more particles than blood—so they don’t absorb well. The result is they slosh around in the stomach, and any athlete who’s ever experienced “gastrointestinal discomfort” after chugging a bottled sports drink knows what I’m talking about.
Hydrate contains fewer particles—meaning they’re hypotonic—so it is absorbed by the bloodstream faster. The results is you hydrate more effectively and maintain a better electrolyte balance. This is especially important to athletes, considering that even slight dehydration can have a huge impact on performance. Try Hydrate here.

RECOVER
While carbs can play an important role in exercise recovery, the current thinking pinpoints protein—about 20 grams of high-quality protein—should really be the focus. Right after you work out, your muscles go into serious rebuilding mode. By consuming protein within 30 minutes of working out, you give your body the building blocks it needs to do this effectively.
Recover is chocolaty post-workout drink does this with a propriety blend of fast-absorbing whey protein, medium-absorbing pea protein, and slow-absorbing casein protein to assure you have protein on hand for the entire process. Within the blend you’ll also find an optimal combination of branched chain amino acids (BCAAs), amino acids that are especially useful for building muscle.
It also contains pomegranate extract, which contains ellagitannins, powerful anti-inflammatory polyphenols shown to be highly effective for recovery from exercise. Try recover here.

RECHARGE
Sleep is when all of your body’s natural recovery processes ramps up. To take full advantage, this pre-bedtime, vanilla supplement contains micellar casein protein. (Micellar means it’s especially pure.) Casein is especially useful during sleep because its slow absorbing nature means it will keep muscle synthesis going strong during most of the process. One recent study showed casein before bed increased amino acid activity for seven and a half hours.
Recharge also contains BCAAs as well as tart cherry extract, a natural anti-inflammatory substance packed with phytonutrients known as anthocyanins that have also been shown to mitigate exercise-induced muscle damage. Tart cherry also contains melatonin, a hormone that can improve sleep quality.
The reason for the various anti-inflammatories in the line is to attack inflammation as many ways as possible. “As an athlete, where inflammation is exercise-induced, what can the effect of nutrition do?” Dr. Alamdari pondered. “We are really trying to tackle whole body exercise-induced inflammation, taking multiple pathways.” Try Recharge here.
 
CREATINE
Rounding out the Beachbody Performance Line is a proven, safe creatine supplement. When you push your workout so hard that your muscles run out of oxygen, your body relies on phosphocreatine to generate adenosine triphosphate (ATP), the substance your body uses for energy. Supplementing creatine means you get a little more ATP, which means you can hammer out another rep or two.
There are several forms of creatine and every so often “the next big thing” comes out, but it never lives up to the hype. Beachbody Performance is creatine monohydrate, the most proven form around. It’s also sourced from Germany, a country known for the purity of its creatine.
If you’re supplement savvy, you know why it’s important to use “safe” as an adjective when discussing creatine, a substance steeped in misinformation. To counter stigma like this—and to give a clear, direct message that the entire Beachbody Performance Line is safe and legal, we’ve taken the extra step to have them NSF Certified for Sport, a program recognized by organizations ranging from the NFL to the PGA. ” There has been news recently on banned substances found in some sports supplements,” explained Michael Wilson, Beachbody’s Executive Vice President of R&D (and fellow cyclist), “We certified our Beachbody Product Line to give our customers the added assurance, whether they’re weekend warriors or professional athletes, that the advantage we’re giving them is safe and complies with the highest level of requirements in professional and amateur sports.” Try creatine here.


Try the entire performance line here http://teambeachbody.com/shop/-/shopping/BBPUltStack?referringRepId=496581

Do you know all the facts about Carbs? Do you know if you need to cut carbs out of your diet or add some into your diet? Are all carbs created equally?
They're a lot of misconceptions about Carbs, but this article definitely clears the air!!

Are Carbohydrates Bad?

Are Carbohydrates Bad? They make you fat right? Come on it must be true, you read articles about it all the time. So they must make you fat…right?
Here is the deal. There is one small problem, carbohydrates are very important. In fact, carbohydrates (especially the right kind) are essential to your body. They aid in muscle growth, providing energy, as well as providing your body many other benefits. So, Are Carbohydrates Bad? The answer is NO!
Now let’s be real. Lumping all carbs together into one category is like saying all quarterbacks who play in the NFL will be just like Joe Montana. It would be absurd to call all carbs bad when vegetables and fruits are also carbohydrates. With that said, I would have a hard time believing that you would think that a nutrition plan attempting to completely purge carbohydrates would be a good idea. I have a feeling you are a pretty smart cookie (oh, that would be a bad carb). So to suggest that all carbs are evil, is just plain nonsense.
Let’s take a step back and take a hard look at reality, compared to personal preference. I need to ask you a question. Are you willing to wipe the slate clean and start fresh with the truth about carbohydrates? I am going to assume you said yes, either way I am going to give you the facts.

Are Carbohydrates Bad?

 Are Carbohydrates Bad? Will bread and grains make you fat? Uh, NO! Blanket statements just don’t work. The “don’t eat carbs” or “Carbohydrates are Bad” statements are just that, Blanket Statements. Statements like these just confuse the general public. The reason people get confused, is that most don’t have a nutrition background or truly understand what qualifies as a carbohydrate. 95% of us look at food as simply that, FOOD. All blanket statements have done is cause people to adjust their diets in a way that keeps their bodies from functioning properly. This is why many people have been going out of their way to avoid certain foods, like bread, rice or potatoes. When in fact, these foods can have a place in a balanced nutrition plan and can play a role in helping you lose weight or gain lean muscle.
Now you know that carbs as a whole are not bad, BUT there are certain types of carbs that are not good for your body. Generally, these types of carbs will make you feel bloated and tired. These types of carbs often contain processed sugars, corn syrup, or are white flour based foods, and the list can go one with all the other processed crap available. If you cannot grow it, or it doesn’t come from minimally processed whole grains, it is not good. Yep, simple as that.
It comes down to the food manufactures like to confuse people. If they can get the general public to buy into what they are saying about a particular food, macronutrient, or diet, they make money and lots of it.
So back to the question at hand… Are Carbohydrates Bad?
NO, but all of us could gain a better understanding to guide our eating habits. Eating vegetables and fruit, as well as high quality, high fiber grains are an important part of healthy nutrition. If you truly want a balanced healthy nutrition plan that will aid in weight loss or muscle gains you really need to have at least 100 to 200 grams per day depending on your daily level of physical activity and exercise.
The overall message is, you cannot consume bucket-loads of refined low quality carbohydrates and chase them down with and extra-large soda and say, “well they said carbs aren’t bad”. I know you are smarter than the average bear and understand that you need to choose your carbohydrates wisely to have a healthy nutrition plan. It is about eating more good foods such as lean proteins, colorful vegetables, a variety of fruits, high-fiber grains, healthy fats, and cutting out the highly processed garbage such as candy, soda, sugar-loaded foods, poor quality breads, and boatloads of pasta.
Another important factor is choosing the correct portions of the carbs you consume. This can be as important as the kind of carbs you choose to eat. Grain and fruit carbohydrates should be smaller portions than vegetable carbs. If you need assistance with nutrition, portion sizes, and proper balance of carbs, proteins, and fats you may want to check out the 21 Day Fix on Beachbody On Demand. It has an amazing nutrition plan that creates the perfect balance of nutrients and portions. If you struggle with cutting out the crap, you definitely want to take a look at adding a total nutrition shake like Shakeology.
When it’s all said and done, if you are eating healthy and choosing wisely 85-90 percent of the time your body will be happy, you will have energy, and you will lose weight, gain muscle or maintain depending on your goals. You now know the truth to the question “Are Carbohydrates Bad?”

 

http://www.gettingfittogether.com/are-carbohydrates-bad/#!252

People love to talk about how much protein they eat, but do you really know how much protein you SHOULD be in taking? Share this article to educate others the truth about protein!!
Which one is your favorite protein source chicken, fish or steak??

Daily Protein Requirements for Men and Women

 

What are the Daily Protein Requirements for Men and Women? The average man in the United States consumes about 100 grams of protein per day, while the average woman takes in approximately 70 grams, according to the National Health and Nutrition Examination Survey. The amount of protein you need daily really is dependent on your gender and activity level, as well as your goals because this determines your total caloric intake which has an effect on the amount of protein you need to consume.

Daily Protein Requirements for Men and Woman

The Institute of Health and Nutrition find that for general health, men should get around 56 grams of protein per day and that women should get around 46 grams. It is also important to know that the human body cannot properly utilize more than 20 grams of protein in one consumption. Therefore the grams should be spread out throughout the day in smaller doses. When consuming protein it needs to be of higher quality to ensure that you are getting the nine essential amino acids that are needed but your body cannot produce on its own. Meat, fish and poultry provide all of the amino acids, but if you are a vegetarian, you can combine foods, such as rice and beans, or whole-grain bread and peanut butter, to get a complete array of amino acids. Shakeology which is a total nutrition shake, will also provide all the nutrients you need from the protein to the amino acids. Including this shake in your daily nutrition will help you reach your protein needs without overloading the body with hard to digest animal proteins.
It is also recommend that 10 to 30 percent of your total calories comes from protein. This guideline is general and is dependent on goals. Example: 1,800 calories per day, 180 to 540 of those calories should be from protein. Each gram of protein is 4 calories. This would put your consumption at 45 to 135 grams of protein. This proves why it is dependent on gender, activity level, and personal goals.
Most People Get Too Much Protein
 To avoid weight gain, water retention and extra wear and tear on your digestive system, do not take in more protein than recommended. Your body will only use the protein it needs and can process at one time. If you are consuming more than your body needs, you will store it as excess fat, as well as eliminate it out. Therefore consuming to much at one time is bad for your body, and a waste of money. Eating large amounts of meat and animal protein each day can be especially unhealthy and hard on the body. Animal products should be eaten in moderation. Plant-based proteins, such as beans, whole grains and legumes are choices that keep the protein levels where you want them and provide a lot of other nutrients. Of course eating a variety of protein sources ensures your body balanced nutrition, all of the essential amino acids, and from being bogged down when there is too much of one food item.
Best Result with Your Protein Consumption
Most people don’t realize this, but the muscle gains and recovery do not come from just protein. You need to have a balanced proportion of proteins with complex carbohydrates for your body to actually assimilate the protein for muscle gains and recovery. Therefore you need to consume it in small amounts keeping the total grams in one sitting to 20, and couple that with carbohydrates that will allow for the proteins to be utilize. This why we mention plant based protein sources, as it give you both the protein and the carbohydrates.
If you are looking at supplements for help on getting good protein and carbohydrates you want to use something that is natural and does not have additives, artificial sugars, and ingredients. Some of the best, is the Super Food Shake Shakeology, or Beachbody’s Recharge and Recover Protein from their Performance Nutrition Line. These products are clean high quality protein sources that are perfectly balanced with carbohydrates for optimal assimilation of the protein and super nutrient dense carbohydrates to aid in the process of muscle gains, and recovery.
When you are providing your body the proper Macronutrient quantities, you will get the greatest results. Too much or too little will keep you from having the gains and results you are looking to obtain.
With the knowledge of protein requirements, and overall balanced nutrition, great things will happen for you.

http://www.gettingfittogether.com/daily-protein-requirements-for-men-and-women/#!252

I always emphasize how important it is to drink enough water. Staying hydrated is one of the key components to living a healthier lifestyle. I'm happy to see that this was one of the main categories in this article. Which point do you think is the most important from this article?

How to Stay Fit and Healthy: What’s Your Mission?

 

 

People often get overwhelmed when thinking about “How to Stay Fit and Healthy”. Staying Fit and Healthy really doesn’t have to be a big process. It is the little things that you can choose to do each day that add up to being fit and healthy. There are many elements to a healthy lifestyle and choosing to make several small health-conscious changes can make all the difference. Use these tips as a guide to help you start your journey to getting on or staying on the path of being Fit and Healthy.

 How to Stay Fit and Healthy

1. Kick Your Bad Habits!

Start with just a few and work your way up. You know what bad habits are, and you know that you are choosing to do them. Put your health first! Make a list of all things in your life that you know to be unhealthy (i.e. smoking, drugs, drinking, high fat foods, high sugar foods, and more). Categorize the worse ones in a category of “Quit” and the others in the category of “Can have in moderation”. If you want to Stay Fit and Healthy you need to create your lists. Things on the moderation list are doable, as long as the majority (85-90%) of your choices are mindful and healthful. If you need help with making mindful healthy choices you may want to get a Free Coach that can help you stay on track and stay motivated with the changes you are making.

2. Sleep

Sleep tremendously affects physical, emotional, and mental health. Many of us do not get enough. You really need a minimum of 6-8 hours of sleep per night. Lack of sleep adversely affects metabolism, mood, concentration, memory, motor skills, stress hormones, the immune system and cardiovascular system and health. Sleep allows the body to heal, repair and rejuvenate itself in a way it simply cannot when a person is awake.

3. Exercise

Movement and exercise is an important part of being and staying fit and healthy. We are meant to move and be active. Cardiovascular exercise helps to strengthen the heart and lungs. Strength/Resistance training helps to strengthen the muscles. Balance and Flexibility and Stretching helps aid in body mobility, recovery, and reduces the risk of injury. Exercise also improves circulation, body awareness, and can help in combating depression, as well as other diseases. Beachbody offers many amazing exercise programs that incorporate strength, cardiovascular, and stretching. These programs are set up to progress your fitness in a safe manner, and you can do them from the comfort of your home.

4. Eat Healthfully

Making fresh fruits, vegetables, and whole grains the main part of your overall diet can really help you Stay Fit and Healthy. You may also include lean sources of protein such as poultry, fish, tempeh, and beans. Eating balanced and portioned meals is what helps you balance a Fit and Healthy life. It is also good to stop eating before you feel very full. Give yourself a chance to digest your food and take in the nutrients. You also want to each 5-6 smaller meals throughout the day. This would be your breakfast, lunch, dinner, and a mid-morning and mid-afternoon snacks. A healthy breakfast is needed to start your day off right. It sets you up and gives you the energy and fuel for optimal mental and physical performance. Eating breakfast will help you maintain blood sugar levels, healthy weight and you will be less likely to overindulge later in the day. When thinking about snacks, you want to eat whole foods such as fruits, vegetables, nuts or a total nutrition shake like Shakeology. Avoid highly processed foods that contain artificial sweeteners or colors, hidden sugars or excessive fat.

 How to Stay Fit and Healthy

5. Drink Water

The majority of our bodies are made of water. Most fresh fruits and vegetables contain water that will help to keep our bodies hydrated, but fresh, clean, plain water is still the best and healthiest beverage for maintaining a healthy hydrated body. It is the most natural cleanser for our organs and digestive system. Being hydrated is crucial for proper brain function, proper physical function, as well as for helping to flush toxins out through the skin (perspiration) and urine.

6. Reduce Stress

Stress can cause a myriad of problems, from heart trouble to digestive problems. Many people do not know how to manage their stress. The best forms of managing stress is regular exercise, healthy nutrition, meditation, doing things you enjoy, appropriate boundaries, spirituality, and being in nature. All of these things can help alleviate the harmful effects of stress on the body. It is also important to take breaks (vacations, mini-vacations, days off), and surround yourself with people who support you.

7. Express Yourself

It is not healthy to keep emotions bottled up inside. This can lead to mental and emotional stress, as well as physical symptoms. Unexpressed feelings and emotions have been known to be a cause to depression, sleep problems, eating disorders, and even physical pain. Learn to talk about your feelings and emotions, or express them through some sort of art. Another good tool is writing down thoughts and feelings. This is a good way to express things you may find hard to say.

8. Consistency and Moderation

In order to maintain a Fit and Healthy lifestyle, it is important to have consistency. Consistency will lead to the big picture results you want to obtain. Again, remember to make changes one at a time. Don’t make too many changes at once or you will risk relapsing into old habits. Making these choices and having them be a part of your daily life will help you to reach your health goals.

Now you know How to Stay Healthy and Fit. Implement these few suggestions and you will be on the road to success!

http://www.gettingfittogether.com/how-to-stay-fit-and-healthy-whats-your-mission/#!252

Shakeology Boost: The Newest Member of the Family review by Eric M

Shakeology Boost: The Newest Member of the Family 

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Shakeology® has been providing a daily dose of dense nutrition (along with deliciousness) for 6 years and we have finally expanded our family to include something more than just a shake.

Say “hello” to Shakeology BOOST, a convenient and simple way to customize your Shake for your very specific needs.

What are Shakeology Boosts?

Shakeology Boosts are an add-on to Shakeology (or the beverage of your choice). These Boosts are easy and effective ways to customize your shake for even healthier results. So if you have specific health and lifestyle needs, even if it’s for a few days at a time, the best way to feel your best is to Boost Up! We have three Boosts to choose from and they each do a little something different.

Shakeology Focused Energy Boost

If you’re looking for an effective pick-me-up without compromising your health, then this Boost is for you. Unlike traditional energy drinks that rely on chemicals, sugar, and large doses of caffeine to create energy spikes, Focused Energy Boost has ginseng and 100 mg of natural caffeine from guarana and green tea.
Not only does this amazing Boost give you energy, it also supports mental clarity, alertness, and focus.* Plus, there are no artificial colors, flavors, sweeteners, or preservatives in this Boost—so now you can energize your day the healthy way.

Shakeology Power Greens Boost

Power Greens Boost is a convenient way to get a full serving of nutrient-dense vegetables while supporting your body’s acid/alkaline balance. One tiny scoop is like eating ⅔ cup leafy greens, ⅓ cup cucumber, and ⅓ of a large celery stalk!
Maybe you’re a veggie hater. Maybe you’re on-the-go and the menu options are less than ideal. Or maybe you just want to add more greens to your diet. Regardless, the bottom line is, when it comes to greens, the more you eat, the happier your body will be.

Shakeology Digestive Health Boost

Did you know the average American gets LESS THAN HALF of the daily recommended amount of fiber? Yep. No wonder our internal plumbing has problems. However, this incredible Boost supplies your body with a potent blend (7 grams) of both soluble AND insoluble fiber, setting this formula apart from typical fiber supplements that only contain soluble fiber.
So when you’re experiencing irregularity, bloating, or discomfort, this Boost will help while getting you back to feeling like yourself as soon as possible. Plus, if you add Digestive Health Boost to Chocolate Shakeology, you’ll get 52% of your daily recommended amount of fiber—in just one shake.†

In a recent Test Group survey, here’s what we discovered about Boosts:

Focused Energy Boost users: (1)

• 82% experienced increased energy
• 81% felt it helped improve their mental alertness
• 78% felt more focused throughout the day
• 76% felt it helped reduce their caffeine consumption (2)
• 72% felt less fatigued throughout the day

Power Greens Boost users: (3)

• 97% believe this product is an effective way to help them stay on track with their health and fitness goals
• 96% said it helped them meet their daily requirements of vegetables
• 75% improved their diet
• 72% felt healthier

Digestive Health Boost users: (4)

• 91% felt more full/satiated for an average of 2.9 hours (5)
• 88% felt it helped improve their regularity (6)
• 83% felt or looked less bloated (7)
• 81% felt it helped them reduce their junk-food cravings (8)
• 78% reported improved digestion (9)

The Shakeology Boost line will be available on Tuesday, July 21 in the U.S. (July 29 for Canada)! Which Boost are you most excited to try and why? Tell us in the comments!
[LEGAL]
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
†Based on 2,000 calorie per day diet.
(1) Based on a survey of over 100 respondents who consumed Focused Energy Boost with Shakeology once per day for one week. (2) Among those who normally drink caffeinated beverages (n=70). (3) Based on a survey of over 100 respondents who consumed Power Greens Boost with Shakeology once per day for one week. (4) Based on a survey of over 100 respondents who consumed Digestive Health Boost with Shakeology once per day for one week. (5) Among those who felt more full/satiated (n=100). (6) Among those who had irregular/infrequent bowel movements before drinking the product (n=51). (7) Among those who felt or looked bloated before drinking the product (n=63). (8) Among those who crave junk food (n=74). (9) Among those who had persistent or recurring digestion issues before drinking the product (n=31).http://www.shakeology.com/lvbody2

I am a big believer in "Failing to plan is planning to fail" so don't wait until the last minute to figure out what healthy dinner you will eat or feed your family. SHARE this articles with others that may want to know some healthy dinner ideas. What is your favorite healthy dinner option? I love salmon with mixed veggies!!!

Healthy Dinner Ideas: Easy Peasy!

 

 

 

Are you breaking into cold sweats because summer is just around the corner and you are thinking about bikinis and shorts? Well you’re definitely not alone. How about coming up with Healthy Dinner Ideas? Fear not! You haven’t missed the boat yet. You can get your body back into summer shape and you can still do it the good old-fashioned way, with balanced nutrition and exercise. The best part is unlike the old days, you don’t have to spend months and months waiting for results. If you couple these healthy dinner ideas with workouts like The 21 Day Fix Extreme, you’ll be summer-ready in a few weeks.

Healthy Dinner Ideas: Easy Peasy!

Check out this seven day healthy dinner idea meal plan:

Monday: Quinoa Salad with Salmon:

•        8-ounce Salmon fillet (skin-on)
• Salt & Pepper to taste
• 1 tablespoon olive oil
• 1/2 cup uncooked Quinoa
• 1 cup halved grape tomatoes
• 1 cubed cucumber
• 1/2 cup red onion (optional)
• 1/2 cup chopped basil
• 1/4 cup red wine vinegar
• 1/4 cup extra-virgin olive oil

Cook Quinoa according to box directions. Season salmon, heat a tablespoon of oil over high heat. Cook the salmon skin side down for 2 minutes. Lower heat to medium and cook for 3-4 more minutes until skin is golden. Flip salmon and cook 2 more minutes. Remove salmon from heat, flake apart, and add all ingredients including cooked quinoa to a bowl. Gently stir all ingredients together.

Tuesday: Whole Wheat Spaghetti with Lean Turkey Meat Sauce

• 1 lb. lean turkey
• 1 onion
• 1 tbsp. olive oil
• tsp. garlic powder
• 1 tbsp. Worcestershire sauce
• 1 jar prepared spaghetti sauce
• 1 lb. whole wheat spaghetti noodles

Saute’ onion for five minutes in olive oil, add ingredients through 5, and boil noodles in salted water per box directions. Serve one cup of noodles with one cup of sauce.

Wednesday: Turkey Taco Salad

• 1 lb. lean ground turkey
• 1 package of Lawry’s Taco Seasoning
• 1 tbsp. olive oil
• 1 can vegetarian fat-free refried beans or black beans
• 1 cup low-fat shredded mexican cheese blend
• 1 cup prepared salsa or pico de gallo
• 1/4 cup low-fat sour cream
• 1 bag shredded lettuce (lettuce of your choice)

Sauté turkey in olive oil with seasonings until brown. Heat beans. Assemble with lettuce as the base, top with taco meat, beans, cheese, salsa, and sour cream. Enjoy!

Thursday: Grilled Pork Loin Medallions with Garlic Lemon-Pepper Asparagus

• 1 pound boneless pork loin cut into 1/4 inch medallions
• salt & pepper to taste
• 3 tbsp. olive oil
• 2 garlic cloves
• 1 bunch of asparagus
• 1 tbsp. lemon-pepper seasoning

Cut and season pork. Heat a grill pan with 1 tbsp. olive oil. Add pork to grill pan and grill for 3 minutes on the first side, and 2 minutes on the other side. Add asparagus to a large saute pan with 1 cup of water for 5 minutes. Drain water, add remaining olive oil, and season with minced garlic and lemon-pepper seasonings. Cook about 2 more minutes or until desired level of doneness.

Friday: Grilled Chicken with broccoli and corn

• 1 cup Lawry’s Herb & Garlic 30 minute marinade
• 2 boneless skinless chicken breast
• 1 tbsp. olive oil
• 2 ears of corn
• 2 cups of broccoli

Marinate chicken for 30 minutes. Shuck corn and lightly coat with olive oil then wrap corn in foil. Add marinated chicken to a hot grill along with foil wrapped corn. Grill chicken until a meat thermometer reads 160 degrees. Corn needs about 15 minutes. Steam broccoli for five minutes while allowing the chicken breasts to rest.

Saturday: Summer Spaghetti with Light Caprice Salad

• 1 lb. angel hair or spaghetti (thin spaghetti) noodles
• sliced summer squash
• sliced zucchini
• 2 carrots (shaved or peeled into thin strips)
• 2 cloves minced garlic
• 1 container cherry or grape tomatoes halved
• 1 bunch of basil
• 2 large beefsteak tomatoes
• 1/3 cup low-fat mozzarella cheese
• 1/4 cup balsamic vinegar
• 1/4 cup extra virgin olive oil
• salt & pepper to taste

Boil salted water. Saute ingredients 2-5 in a tbsp. of olive oil for 6 minutes. Add cherry tomatoes and half of the amount of basil for 2 minutes. Add noodles to water, boil no more than 6 minutes. Drain noodles and add to saute pan. Add tbsp. olive oil. Toss to combine.
Cut remaining basil into strips. Slice beefsteak tomatoes, sprinkle with mozzarella cheese and basil strips, drizzle with remaining oil, 1/4 cup of balsamic vinegar, and salt and pepper to taste.
Sunday: Sirloin Steak Kabobs with Grilled Polenta

• 1 lb. boneless sirloin steak cut into cubes
• 1 red bell pepper
• 1 red onion
• 1 zucchini
• 1 squash
• 1 pint cherry tomatoes
• 1/4 cup olive oil
• 18 ounce tube prepared polenta

Cut vegetables (other than tomatoes) and meat into even 1 inch pieces to ensure they cook at the same rate. Prepare kebabs alternating with meat and vegetables. Drizzle with 1/8 cup of olive oil, and season with salt and pepper. Cut polenta into 1/4 inch medallions, drizzle with oil, and season with salt and pepper. Cook polenta and kebabs on a hot grill. Start polenta first, after about 10 minutes add kebabs. Grill about 5 minutes per side.
Having a Beachbody isn’t out of reach this summer! Try these Healthy Dinner Ideas and you will be energized and be able to conquer any fitness routine and make your goals a reality.

http://www.gettingfittogether.com/healthy-dinner-ideas-easy-peasy/#!252

I love these fitness tips for busy women. Its hard to get in a great workout if you are always running around and not managing your time properly. Read this article and try implementing some of these strategies. Also RESHARE this with your friends.

The Best Workout Programs for Busy Women

     

     

Let’s face it…  Trying to figure out the best workout programs for busy women can be a HUGE challenge!  You have an active schedule and we know that you often have a busy life that keeps you dashing from place to place all day long. With a hectic schedule it is hard to fit in a visit to the gym. Plus the truth is, a lot of days you most likely don’t have the self-motivation get there. Waking up in the morning over an hour early just to cram in thirty minutes at the gym, doesn’t appeal to most. Heading to the gym on your lunch break, how does that sound? We all know that only works if the gym is close enough to your office to make that realistic. Then you have the stay-at-home moms who try to fit their workouts in between nap times, snacks, and all the responsibilities that come with being the parent home with the children all day. We get it! Sometimes it feels like you’re never going to find the time to get back in the shape you desire.
Let’s get real! You need a workout that will fit into your schedule and allow you to tone your body, trim your waistline, and get in shape from the privacy of your own home. There’s no need to go to the gym and waste 30-60 minutes of your time round trip to sort of get a workout. So how do you get the best workout? Beachbody On-Demand!

The Best Workout Programs for Busy Women

It offers the best videos for women and men, all gathered in one place. You have easy access 24/7, and all you have to do is choose the routine that works best for you (or design your own routine based around a selection of several different videos). Beachbody On-Demand offers plenty of workouts that are easy to incorporate into any schedule. Your biggest decision is to choose the time that works best for you! You can pull up any of a selection of videos and get your workout in whenever and wherever you want. Yes that is what I said…You can work out anywhere. Beachbody On-Demand can be streamed on your smart phone, tablet, or laptop. Simply log-in and access the library of programs.
You can choose from some of the most popular programs like P90X®, P90X2®, P90X3®, INSANITY®, TurboFire®, ChaLEAN Extreme®, Brazil Butt Lift®, 10-Minute Trainer®, and Hip Hop Abs®. All of them are available in the library for you to stream at your convenience. Another great feature is you get insider sneak peeks. With these sneak peeks you get access to try programs like PiYo®, 21 Day Fix®, Body Beast®, or FOCUS T25®. Plus, new titles are added to the library each month, so you’ll never run out of fun, exciting new workout routines that will help you get results. You get all of this for one low monthly fee.
It is time to stop feeling like you will never find a workout program that works for you. It is time to stop wasting money on gym membership. It is time to stop wasting time driving to and from the gym. Beachbody and the Beachbody Challenge is what you need to get results and save you time and money. Beachbody programs allow you to work out from home (saving time and money), get access to nutrition and meal planning membership benefits, and provides you with a FREE health, fitness, and nutrition coach. Tell me what gym membership ever gave you a FREE Coach?

http://www.gettingfittogether.com/the-best-workout-programs-for-busy-women/#!252

A balanced diet is key to getting those amazing fitness transformations. Has anyone been working out like a mad man and seeing little results? Well there is a reason this happens and the SHOCKING facts are revealed in this article. Share this article, so others can be on the right track as well.

What Is a Balanced Diet? Here’s Your Sign!

   

 

 

Everyone knows that you and your kids are supposed to be eating a “healthy balanced diet”. That’s great, but “What Is A Balanced Diet?” How exactly is a healthy balanced diet different from what most people eat? While you ultimately have to decide what the best nutrition is for you based on your lifestyle, goals, and choices, but there are several things that hold true.

A healthy balanced diet is filled with as many “real foods” as possible. That means foods that haven’t been filled with chemicals, including artificial colors and flavorings. If it comes in a box, no matter how “all natural” it is, you’re probably better off not buying it.

What Is a Balanced Diet? Here’s Your Sign!

Choosing the path of a healthy balanced diet is a lifestyle change, and can take some practice. Here are some great suggestions to get you started on your path to a healthy balanced diet.
A good way to start is to slowly eliminate packaged food to foods and meals that you create. There are a number of recipes available that will allow you to make your own foods and meals that only take few minutes up front. Another idea to keep in mind is “mason jar” recipes. These recipes allow you to prepare your meals ahead for maximum convenience while still staying on your healthy balanced diet. These recipes include salads, oatmeal’s, and more. There are plenty of other options that will allow you to put together your favorite foods once and enjoy them for up to a week without any further effort.

Never deprive yourself of any food group. This doesn’t mean that you should be chowing down on unhealthy snacks and high-fat foods. It does mean that you shouldn’t limit yourself to fruits, vegetables, and lean meats all the time, either. It is okay to have a splurge item every once in a while. Rule of thumb eat balanced 90% of the time and you will be on the right track. Focus on eating a wide variety of foods so your body gets all of the nutrients it needs and that you are not depriving yourself of something that you really need in order to function at your optimal level.
Foods that you should be limiting are refined grains and added sugar. Added sugar, in particular, can be hard to catch! Many foods that you buy prepackaged or at restaurants contain added sugar content to help them taste better or to cover up the taste of other additives, which is one of the reasons why it’s often better to cook your own when possible. Refined grains process through your body very quickly and are turned into sugar. Whole grains, on the other hand, will keep the nutritional content of the wheat intact.
Eat the rainbow. No, not that popular candy that comes complete with a week’s supply of sugar and enough artificial colors to take you to the moon and back. Rather, eat a “rainbow” of fruits and vegetables. Different colors tend to indicate that the fruits or vegetables have similar nutrients in them. That means that you should fill your plate with all sorts of different tones. Not only is it pretty (which, according to research, will make you enjoy eating it even more), it also contains a variety of different nutrients.
Control your portion sizes. A good rule of thumb is to start by dividing the portion you would normally eat in half. To help control your portions, pay attention when you’re eating. Don’t plop down in front of your television or computer screen; instead, concentrate on the process of eating. Enjoy the flavor and texture of your foods instead of mindlessly shoveling your meal down before going back for more. Also, use this old trick: use a smaller plate to help your portions seem larger.
Try not to drink your calories with soda and other similar drinks. You often don’t realize how many calories there really are in your favorite coffee drink or that soda that you drink by the bottle, but it can pack on the pounds fast. When possible, drink water–and lots of it! Staying hydrated is one of the most important things you can do for your body. The only caloric drink that would be highly recommended is a total nutrition shake. These can be used for a healthy snack or meal replacement when used with a recipe.
Implement these suggestions and you will be on your way to creating a healthy balanced diet that fits your lifestyle.

http://www.gettingfittogether.com/what-is-a-balanced-diet-heres-your-sign/#!252

Anybody else travels often but needs tips on how NOT to completely pig out? On my Miami trip a couple weeks ago I used number 2,3 and 4 a lot AND I was able to stream my workouts right to my IPhone. SHARE this articles with others who may be traveling soon.

How to Eat Healthy While Traveling

 

By Mel Batterman

Eating healthy while traveling can be intimidating. Potential weight gain and feeling sluggish doesn’t have to be a part of your travel plans. As we all know, eating healthy on the road can be a challenge. It is easy to load up on the food that is easily accessible, and most of your meals will come from restaurants. Which all can lead to potential weight gain, sluggishness, and detriment to our bodies. So ultimately it will take a bit of pre-travel preparation on your part to make things a bit easier, which is absolutely worth it.
Here are a few suggestions. It truly starts with planning! If you are prepared you won’t be at the mercy of airplane meals or roadside food services. Packing a variety of snacks that easily transport can be as easy as packing all of your other belongings.

1. Handmade individual trail mixes. You can custom make trail mix blends based on what nutrients your body needs.
2. Pre-packaged trail mixes (choose clean, whole organic ingredients).
3. Nuts and Dried fruits
4. Healthy Meal Replacement Shake
5. Raw food bars or good nutritious bars with clean ingredients
6. Bananas, oranges, nectarines, and fruits that have an outer layer that protects the inner food.

Check out and download our book with other tips for eating healthy while traveling. 

SOME ADDITIONAL TIPS:

1. It is always good to eat a healthy filling meal like a salad with lots of vegetables and some protein, or a vegetable burrito prior to your travel, so it can carry you for a bit longer of time frame.
2. When eating at restaurants be sure to look for a health conscious salads and other grilled meats and vegetable options at mealtimes.
3. Be sure to drink plenty of clean water while traveling. Your body needs the additional fluids to stay hydrated and properly digest the foods when it is out of your ordinary nutrition consumption.

How to Eat Healthy While Traveling

Even with all of these preparations, eating healthy on the road while traveling can be difficult. You may find that eating less while traveling is helpful, in fact you can use traveling time as opportunity to fast a bit, and/or eat a vegetarian diet. It is a good way to give your digestive system a break for a few days. Though it can be challenging to find healthy foods outside of the home, do not be discouraged. There certainly are a number of products that can carry you through your travels.
Need help finding your way? How about an on-line meal planner, nutrition guide, health and nutrition coach, and 150 of Beachbody’s Top Rated Fitness Programs Streaming to your cell phone, pad device, or laptop for $2.99 per week, and you’re first month is FREE!

http://www.gettingfittogether.com/how-to-eat-healthy-while-traveling/#!252

I always get asked this question "how did you go from flabby to toned??"

My answer has always been the same, HOME EXERCISE PROGRAMS. They seriously transformed me into a different person. Check out this article below and keep in mind, I am a product of these home workout programs. No gym necessary.

Strength Training Exercises: Without a Gym Membership

 

 

 

With your busy schedule, you don’t always have time to get to the gym. Whether you’re working full time outside the home, working from home, or a stay-at-home spouse or parent, your schedule is packed with things that you need to get done. That is understandable but that shouldn’t prevent you from being healthy and having the body you’ve always wanted. Strength Training Exercises can be accomplished right in your living room, or any other room in your house. No fancy gym equipment needed, and Without a Gym Membership!

Simply pick a Beachbody On-Demand program that works for you. With Beachbody On-Demand you can fit your workout in no matter what time of day it is, and you can do it anywhere. One of the best things about the Beachbody On-Demand programs, is there is something for every fitness level. Each program as a modifier for each exercise and will show you how to perform the exercises correctly to avoid injury. No matter what your fitness level, beginner to super experienced there is a Beachbody On-Demand program that will work for you.

Strength Training Exercises: Without a Gym Membership

Ideally, you want a program that will challenge you without pushing you too hard. Most of the at-home strength training programs progress at the level that is needed to give you that push. Of course you can always use the modifier if necessary to fit your current activity level. You can choose body weight exercises, or try a workout that uses weights, bands, or other basic tools that you might already have sitting in your home. Of course if you are just getting started and don’t want to commit to buying equipment you can always use canned food or water bottles for hand weights.

If it’s been a while since you last engaged in regular exercise, it’s probably unrealistic to expect yourself to dive in to exercising five or more days per week. If this is the case it would be suggested to start with a basic exercise program that allows you to get in some strength training two or three days per week. It is would also be recommended that you follow the calendar for the program to help keep you on track. Be sure to give yourself small rewards for staying on track. Maybe there’s a movie that you’ve been desperate to see or a book that you’ve been waiting to read. Promise yourself that if you stay on track with your strength training program for an entire week, you’ll allow yourself that treat.
Mix it up! With the huge library offered by Beachbody On-Demand, you can easily access different programs and workouts that will keep your routine fresh and interesting. Having a steady regimen for 3-4 weeks and then changing it up is always a good thing. This can help create greater results.
Workouts and strength training through Beachbody On-Demand is an easy way to get in shape from the comfort of your own home. You don’t have to go anywhere and it will save you some money by not having a gym membership or driving to the gym. All you need is a television, tablet, or computer and a commitment to getting in better shape. What more could you ask for?

http://www.gettingfittogether.com/strength-training-exercises-without-a-gym-membership/#!252

One Reason You Can’t Stop Snacking at Night review by Eric Medina

One Reason You Can’t Stop Snacking at Night

      

If a nightcap of just one cookie is not enough, don’t worry; it’s not really your fault…well, at least it’s not any failure in willpower. Your brain just may not be processing the message to stop.
Travis Masterson, lead author of a recent study published in Brain Imaging and Behavior, found people simply are not getting the same buzz from their favorite snacks in the late-night hours. The result? In an attempt for your brain to feel satisfied, that one cookie leads to a second and a single chip may begat a handful.

During the study, the research team placed 15 healthy women in an fMRI and showed them pictures of lower-calorie foods like fruits and vegetables as well as more caloric foods like ice cream and fast food. The women were shown the photos in two shifts – once in the morning and again in the evening. The sessions were held one week apart and diets for the group remained consistent.
Brain activity spiked for all the images, but the brain consistently reacted more dramatically when it recognized the more caloric foods. However, they also discovered that those neural responses were lower in the evening session than the morning. Masterson explains, “You might over-consume at night because food is not as rewarding, at least visually, at that time of day… so you eat more to try to get satisfied.”

I LOVE when others recommend snack recipes that are ACTUALLY good.  Far too often do I look up recipes for inspiration, try them out, and find out they are AWFUL.  It’s like the person never even tried it themselves.  Well, I assure you that every recipe on this site has been tried, tested, and approved by THIS family.  

 

So, when one of our coaches recommended a Shakeology DESSERT recipe I was ALLLLLL over it! Two of my favorite things as a recipe?!?! But it gets better… there’s NO BAKING involved!!  Now we are really talking.  Hope you enjoy this sweet treat. The hardest part is resisting the temptation to have more than ONE!