Tip of the Day: Drink More Water

There are even more health benefits from drinking water not depicted in this picture. Seriously, you need water! How much water do you need? Take your weight, divide it in half, and drink that many ounces of water a day. So, if you weigh 120 pounds, you should drink 60 ounces of water a day. At a minimum. Drink more than that if possible. Just keep drinking!

Here are some other reasons to drink water: promotes weight loss, flushes out toxins, improves your skin health, aids digestions, boosts your immune system, and reduces risk of headaches!

#drinkmorewater #goodforyourbrain #goodforyourskin #goodforyourhealth #cleansouttoxins #helpsyouloseweight #youneedwater #yourbeachbodycoach #wholesoulfitness #abalancedlife

Tip of the Day: Eggs

Do you know how you can tell what color egg a hen will lay? By the color of their ear lobe. If it is white, their eggs will be white. If it is colored, the eggs will be colored.
Did you know that the color of the egg in no way determines the nutritional value of the egg? I guess some people believe that because brown eggs cost more they must be more nutritious. It isn't true. They aren't. They cost more because the highest laying hens are a bread that lay white eggs. So hens that lay brown eggs lay fewer eggs so it costs the farmer more to keep brown egg-laying hens.
The nutritional value of eggs is determined by what the hen eats. So if you want increased nutritional value get eggs that come from free-range chickens. When the chickens are free to roam around they can eat more insects, thus increasing the protein and other nutrients in their eggs. And free-range organic eggs are even better.
Also, if you are lucky enough to be able to get eggs directly from a farmer don't wash them until you are about to use them. Once you wash them they start to go bad. But if you leave them unwashed they will stay fresh for over a month.

#tipoftheday #tipsforhealthyeating #eggs #eggseveryday #nowyouknow #yourbeachbodycoach #abalancedlife #wholesoulfitness

Tip of the Day: Eat Protein for Breakfast

First of all, you should always eat breakfast. And, that breakfast should include protein. There are several reasons why this is a good idea, here are 5 good ones.
1. When you eat protein spaced throughout the day your body is better able to use it, making it easier to build muscle.
2. You will stay full longer (this will lead to reduced snacking and fewer calories consumed throughout the day, so it helps with weight regulation.)
3. Sugar (and other) cravings will decrease
4. It will help your brain function more efficiently leading to increased alertness
5. By fueling your metabolism with protein you reduce your risk of type 2 diabetes and heart disease.

#proteinforbreakfast #tipoftheday #tipsforhealthyeating #yourbeachbodycoach #cleaneating #wholesoulfitness #abalancedlife #eggseveryday

Tip of the Day: Meal Planning for 21 Day Fix Etc.

I've mentioned before that I knew about 21 Day Fix for over a year before I finally tried it. And one of the main reasons for that was because I was intimidated by trying to figure out meal plans with the containers. It was super overwhelming to me. I had to make a complete 21 day meal calendar, with all meals and snacks included, before I could start it. It took a lot of time to put it all together. But I loved having it. I didn't have to decide what I would make for dinner every night (one of my least favorite things to do) because I already had it planned out. It was great. I stuck to it exactly the first two times I did 21 and pretty close to it the second two times. But then I started wanting to be able to be more spontaneous with what I ate each day. And it was okay because having done the container thing for 84 days (4 rounds of 21 days) I had become much more comfortable with how to incorporate them into my regular meal planning.
Here is what works best for me. First, I decide what I'm going to make for dinner. It's the most important one because it is the one meal my whole family has to eat with me (I do not cook a separate dinner for them.) I note what containers I'll use for that. Lunch will hopefully be leftovers from last nights dinner, I note the containers needed for that. Breakfast is usually a veggie and egg scramble. That's a red and a green. If I decide I'm in the mood for something else then I decide on what and note the container counts. Depending on what containers I have left I next decide what kind of Shakeology I'll have, and then divide the remainder into snacks.
So, once I had recipes that were not only 21 Day Fix approved, but I knew the container counts for servings, it got easy. And often I just keep it simple, like dinner is a meat, a veggie, and a carb (grain or sweet potato usually - red, green, yellow.) Lunch will be pretty much the same. Veggie scramble for breakfast. So with the 3 main meals I've used 3 greens, 3 reds, and 2 yellows. That means I still have 2 purples, red, blue, orange, and 2 tsps (unless the tsps have to be used to cook the meat). The red will be the Shakeology for sure. I can add some fruit and/or a nut butter to it (using a purple &/or 2 tsps - or sometimes I trade a blue or orange for an extra 2 tsps, shhh don't tell.) Then I can have another cup of fruit and some almonds for a snack. Obviously this isn't always what I end up doing, but usually something similar. It's really not as complicated or difficult as it first seemed to me.

#21dayfix #21dayfixapproved #mealprep #21dayfixmealplanning #cizefood #yourbeachbodycoach #balancedeating #cleaneating #wholefood #realfood #abalancedlife #wholesoulfitness

Tip of the Day: Make Enough For Leftovers

One thing I do that makes meal planning easier is to always make enough for dinner that I'll be able to eat leftovers for lunch the next day. I don't like to take a lot of time at lunch to cook. But I want something healthy and filling. Eating leftovers just makes it so easy. I do sometimes change it up just a little, like eating the left over chicken in a salad or something. But really, leftovers for lunch is where it's at!

Tip of the Day: Freeze Your Spinach

I don't love going grocery shopping. So, I only go every other week. But I really like produce. I usually buy two pounds of spinach every time I go. Sometimes it starts to wilt before I can get to it. I used to always blend it up and freeze it in cubes to add to smoothies later. But then I learned you can just freeze it as is - not sure why that never occurred to me before. When I do it like this, not only can I add it to smoothies and Shakeology, but my eggs and whatever else! Such a better idea!

If You Fail To Plan You Plan To Fail

Have you ever heard the quote "If you fail to plan you plan to fail."? I believe it. Including when it comes to fitness goals. We all know what things can create challenges for us to reaching our goals. I know social events and weekends are my biggest challenge for sticking to fitness goals. I have to come up with a game plan ahead of time or else it's pretty much a sure thing I'm not going to stick to my convictions. How about you?
(By the way - the reason there is cantaloupe in the pic is because I went to a social event knowing there would be yummy but forbidden treats there so I took some cantaloupe so I would have something to enjoy ;) ).
‪#‎tipoftheday‬ ‪#‎planahead‬ ‪#‎survivingtheweekend‬ ‪#‎yourbeachbodycoach‬

Tip of the Day: Chew Gum

When you get hungry and it's not time to eat again try chewing some gum. It will help alleviate hunger pangs as well as curb sugar cravings. And, if you chew some with xylitol it will also strengthen your teeth. BONUS! My first two rounds of 21 Day Fix, before I started drinking Shakeology, I used to chew A LOT of him. ;)

‪#‎chewgum‬ ‪#‎sugarfreeofcourse‬ ‪#‎tipoftheday‬ ‪#‎yourbeachbodycoach‬

How To Make Your Shakeology Creamy!

The first few years I was in college I frequently went to Los Hermanos, a Mexican restaurant. They had this specialty drink, like a smoothie, called Diablo Verde - the green devil. It was so smooth and creamy and delicious. I got it lots of times. I learned that the secret ingredient in it making it both green and creamy was avocad. It didn't taste anything like avocado. I decided to try their secret ingredient tonight with my Shakeology. I just added it in with the almond milk and ice. And it was CREAMY!!!!!!!!!!! Again, it didn't taste anything like avocado - just so smooth! Try it, tell me what you think.

Hemp Seeds Anyone?

Several months ago my friend and coach, Allison Costa, posted a list of several super foods. I don’t remember what all was on the list (I know kale and avacados but don’t remember the rest) but as I read through it was pleased to see that I regularly incorporated in my diet all of them. All but one that is. The one I didn’t consume was hemp seeds. I’d never even heard of eating hemp seeds. So, of course, I decided to look into them. Google hemp seed health benefits – there are lots. They are a great source of whole protein as well as fatty acids. I bought some a couple months ago, and then let them sit in my pantry because I didn’t know what to do with them. A day or two ago I decided to mix them in with Mikey’s food – he loves meat but doesn’t always get it if it’s too hard for him to chew – I thought it would be a good way to increase his protein. He seemed to like his food. And then this morning when I was making my egg scramble I figured what the heck, might as well try it, and I added a tablespoon or two. Hemp seeds don’t have a very strong flavor and I really didn’t notice any difference in taste. There was a little difference in texture but not unpleasant. I think I’ll do it again. 
 ‪#‎hempseeds‬ ‪#‎tryityoulllikeit‬ ‪#‎quickeasyhealthydelicious‬ ‪#‎beachbodycoach‬ ‪#‎realfood‬