Sunday, August 31, 2014

An apple a day really does keep the doctor away!


An apple a day really does keep the doctor away!


5 Health Benefits of an Apple

1. Benefit: Nutrition, straight up.

Packing in quite a bit of soluble fiber (4 grams per medium apple) for a modest amount of calories (95) makes apples a filling, sweet snack. Plus, a medium apple counts as 1 cup of fruit, so after eating one you’re well on your way to meeting your daily fruit quota (around 2 cups for adults on a 2,000-calorie diet). They also are a good source of immune-boosting vitamin C (providing 14% of the Daily Value).

2. Weight Loss

Apples satisfy hunger for few calories so it’s not surprising that they can be part of a healthy diet that promotes weight loss. And in a recent study, dried apples also helped participants lose some weight. Women who ate a cup of dried apples daily for a year lost some weight and lowered their cholesterol and heart disease markers. Florida State University researchers think apples’ antioxidants and pectin (a type of fiber) are responsible for the benefits—and think that fresh apples would be even more effective.

3. Heart Health

The Florida State study is not the only one to link apple consumption to heart health. Last year, the Iowa Women’s Health Study reported that, among the 34,000-plus women it’s been tracking for nearly 20 years, apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease. Some years earlier, Finnish researchers studying dietary data collected over 28 years from 9,208 men and women found that frequent apple eaters had the lowest risk of suffering strokes compared with nonapple eaters. Experts attribute the heart-healthy benefits to antioxidant compounds found in apples, which help prevent LDL cholesterol from oxidizing and inhibit inflammation. Plus, the soluble fiber in apples has also been shown to lower cholesterol levels.

4. Protect Against Metabolic Syndrome

People who eat apples may be less likely to suffer from metabolic syndrome, a cluster of symptoms linked to an increased risk of heart disease and diabetes. Joyce Hendley reported in EatingWell Magazine that researchers who analyzed National Health and Nutrition Examination Study (NHANES) data, a survey of eating and health habits, found that people who had eaten apples in any form over the past day were 27 percent less likely to have symptoms of metabolic syndrome than those who didn’t. The apple eaters also had lower levels of C-reactive protein, a marker of inflammation whose presence in the blood suggests an increased risk for heart disease and diabetes.

5. Exercise Extender

Eating an apple before you work out may boost your exercise endurance. Apples deliver an antioxidant called quercetin, which aids endurance by making oxygen more available to the lungs. One study showed that quercetin—when taken in supplement form—helped people bike longer.

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Friday, August 29, 2014

Blackberry Spinach Salad

Blackberry Spinach Salad Beachbody Blog

Blackberry Spinach Salad

Blackberries have one of the highest antioxidant levels of all fruits, and their seeds are packed with fiber. Enjoy them in this delicious salad!
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings
3 Tbsp. white balsamic vinegar
1 tsp. raw honey
1 Tbsp. finely chopped shallot
1 Tbsp. extra-virgin olive oil
8 cups fresh baby spinach
1 cup fresh blackberries
2 Tbsp. crumbled feta cheese
¼ cup slivered almonds
1. Combine vinegar, honey, and shallot in a small bowl; whisk to blend.
2. Slowly add oil, whisking continuously, until blended. Set aside.
3. Combine spinach, blackberries, cheese, and almonds in a large serving bowl; toss gently to blend.
4. Drizzle salad evenly with dressing; toss gently to blend.
5. Serve immediately.

Tuesday, August 26, 2014

How do busy women stay fit?

So excited its finally here!!!

Tomorrow is the launch of my new project that is near and dear to my heart.

"How Do Busy Women Stay Fit?" Challenge Group.

60 days of Budget Friendly easy meals
Short but effective workouts
Accountability & Support to stay fit this fall.

I've been practicing what I preach and I'm getting my own family in order this week!
It's been the first week of school, Middle School orientation, school clothes shopping, I have had a ton of meetings, Coach calls, a ton of catch up to do from being on vacation and a house full of laundry to do!
This momma has a to do list a mile long.
It would be easy for me to let my workouts and my nutrition slack.... right!

We always want to put others before ourselves, but in reality when you give yourself 30 minutes a day to workout and eat healthy then you are able to accomplish more on that to do list.
Just like the demonstration a stewardess gives on the plane.,
" If the oxygen masks come down you are to put it on yourself FIRST before your children or anyone else."
As mother's we tend to put ourselves last. BUT if you want to be the best mom possible for your family you need to take time each day for yourself.... NO MATTER WHAT, DON'T MAKE EXCUSES!
YOU ARE WORTH IT and when something means alot to you , then you will find time for it!

No more excuses, if you want to change I will give you the tools to make it a lifestyle change.
Group starts October 13, 2014

Sunday, August 24, 2014

Greek Islander Shakeology

Want to try Heaven in a cup?

This smoothie’s vibrant color comes from antioxidants in the pomegranate juice and blackberries. And, it’s loaded with protein!

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving


¾ cup water
¼ cup 100% pomegranate juice
½ cup nonfat plain Greek yogurt
1 scoop Vanilla Shakeology
½ cup fresh or frozen blackberries
2 fresh basil leaves, chopped
1 cup ice


1. Place water, pomegranate juice, yogurt, Shakeology, blackberries, basil, and ice in blender; cover. Blend until smooth.

ORDER YOUR SHAKEOLOGY HERE TODAY. Click here to learn more
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Friday, August 22, 2014

6 Health Benefits of Nuts


6 Benefits of Eating Nuts

1. They Can Promote Heart Health and Circulation
An amino acid produced by the body, arginine is implicated in healing, muscle growth, and sperm health because of its stimulation of protein production. But it’s perhaps known best for preventing arterial buildup by expanding blood vessels. Worth noting: Peanuts are not technically nuts, they’re legumes. Also, don’t eat them raw…or honey roasted. Opt for dry roasted, which are almost as healthy (but safer) as raw ones.
- Best source: Peanuts (1 g/1 oz serving – 166 calories, approx. 28 peanuts)
- Runners-up: Almonds (0.75 g), walnuts (0.7 g), hazelnuts/filberts (0.65 g – 178 calories, approx. 21 hazelnuts)

Omega 3
Omega 3s are polyunsaturated essential fatty acids, and walnuts contain the alpha-linolenic (ALA) form—over 150% of the Recommended Dietary Allowance (RDA), in fact. Benefits include decreased LDL (bad cholesterol) levels, increased HDL (good cholesterol) levels, and a possible reduced risk of heart attack.
- Best source: Walnuts (2.7 g/1 oz serving – 185 calories, approx. 14 walnut halves)
- Runners-up: Pecans (20% RDA), pistachios (5% RDA), macadamia nuts (4% RDA)

This mineral source is fundamental to the production of red blood cells, the delivery units of oxygen throughout the body. While recommended intakes for men (8 mg) and women (18 mg) vary, a handful of cashews delivers about 25% and 11% of the RDA, respectively.
- Best source: Cashews (2 mg/1 oz serving – 157 calories, approx. 17 cashews)
- Runners-up: Hazelnuts (1.4 mg), peanuts (1.4 mg), pistachios (1.3 mg)

2. They Can Help Preserve Brain and Mental Function
This B vitamin plays a key role in lowering homocysteine—an amino acid associated with conditions like heart disease, Alzheimer’s disease, and dementia. Low folate levels have also been linked to depression, anemia, and even hair loss.
- Best source: Peanuts (72 mcg or 18% RDA/1 oz serving)
- Runners-up: Hazelnuts (34 mcg/9% RDA), walnuts (29 mcg/7% RDA), pistachios (15 mcg/4% RDA)

Magnesium plays a role in more than 300 chemical reactions in the body, including proper digestion, heart and circulatory function, and bone growth and maintenance. It’s also been suggested as a viable aid in memory retention.
- Best source: Brazil nuts (113 mg or 28% RDA for men/1 oz serving – 186 calories, approx. 6 kernels)
- Runners-up: Cashews (88 mg), almonds (81 mg), peanuts (50 mg)

3. They Promote Vision and Eye Health
Vitamin A (Beta-carotene)
The nonanimal form of Vitamin A that gives plants their color is implicated in slowing macular degeneration, limiting sun sensitivity, and lowering the risk of heart disease. Pistachios are particularly rife with it, delivering 14% per serving.
- Best source: Pistachios (125 mcg or 14% RDA for men/1 oz serving – 159 calories, approx. 49 pistachios)
- Runners-up: Pecans (17 mcg), walnuts (6 mcg), hazelnuts (6 mcg)

Lutein and Zeaxanthin
These two antioxidants play an important role in reducing the risk of chronic eye diseases, including macular degeneration and cataracts by filtering harmful high-energy blue wavelengths of light.
- Best source: Pistachios (362 mcg/1 oz serving)
- Runners-up: That’s it. Pistachios are the only nut containing lutein and zeaxanthin in significant quantities.

4. They Help Regulate Weight and Metabolism
Nuts are a fantastic source of this vital energy for vegetarians—and anyone else. According to the Harvard School of Public Health, eating nuts instead of red meat once a day can lower the risk of type 2 Diabetes 16 to 35%.
- Best source: Peanuts (7.8 g/1 oz serving)
- Runners-up: Almonds (6.3 g), pistachios (6 g), cashews (5.4 g)

The fiber and sustained energy content of most nuts make them filling without being fattening, and chestnuts are by far the lowest in fat and calories than all other nuts.
- Best source: Chestnuts (1.5 g fiber, 39 calories/1 oz serving – 70 calories, approx. 3 chestnuts)
- Runners-up: Almonds (3.75 g fiber/174 calories), pistachios (3 g fiber/169 calories), peanuts (2.5 g fiber/170 calories)

Vitamin E
There are eight forms of this antioxidant, but the one found in nuts is of the alpha-tocopherol variety. Fairly strong evidence suggests it aids in preventing type 1 and 2 diabetes and treating fatty liver disease.
- Best source: Almonds (7.8 mg or 52% RDA/1 oz serving – 163 calories, approx. 23 almonds)
- Runners-up: Hazelnuts (4.5 mg/30% RDA), peanuts (2.5 mg/17% RDA), Brazil nuts (1.8 mg/12% RDA)

5. They Help Strength Bones and Teeth
While also vital to blood and cellular function, 99% of all calcium in the body is found in bones and teeth, where it prevents osteoporosis and decay. Almonds are the nuts highest in this mineral, and number two isn’t really close.
- Best source: Almonds (81 mg or 8% RDA/1 oz serving)
- Runners-up: Brazil nuts (48 mg/5% RDA), hazelnuts (34 mg/3% RDA), pistachios (32 mg/3% RDA)

The only mineral more prevalent in the body than phosphorus is calcium. Combined, the two work to grow, maintain, and repair bones and teeth, along with all other tissues and cells.
- Best source: Brazil nuts (218 mg or 31% RDA/1 oz serving)
- Runners-up: Cashews (178 mg/25% RDA), pistachios (147 mg/21% RDA), almonds (144 mg/21% RDA)

6. They Aid in Boosting Immunity
The overall amount of this mineral found in the body is nominal, but it’s vital to immunity, affecting T cell and other immune cell functions and helping to stave off pathogens.
- Best source: Cashews (1.7 mg or 16% RDA for men/1 oz serving)
- Runners-up: Pecans (1.4 mg/13% RDA), Brazil nuts (1.2 mg/11% RDA), peanuts (1 mg/9% RDA)

Vitamin B6 (Pyridoxine)
Important for keeping hormones balanced and healthy, deficiency among the B6 compounds is associated with compromised immune response. One serving of pistachios contains 40% of the RDA for an average adult.
- Best source: Pistachios (0.51 mg/1 oz serving)
- Runners-up: Hazelnuts (13% RDA), walnuts (12% RDA), cashews (10% RDA)

Monday, August 18, 2014

3 things you can do to improve your diet.

 Do these 3 things and your diet will get better. 

Probably much better!

They might be obvious yet, in my experience, many people have trouble following the basics. I guess we’re all wired differently and, thus, we vary in what clicks for us mentally when it comes to instruction. But I can’t tell you how many diets I’ve analyzed that weren’t “working” that were focused on, say, gluten or Paleo or some other trend-of-the-year but weren’t focused on these three simple components.

If you want to lose weight, adopting these three methods is absolutely vital no matter how you’re eating, be it high protein, high carb, high fat, or high fruit.

1. Drink more water
Most people overeat because they’re dehydrated. Drink two glasses of water every morning and keep on going throughout the day. A good gauge is to aim for half your body weight in ounces each day. Or, shoot, just make it an even gallon. You’re unlikely to drink too much, and I’ll bet you drink too little. You’ll be amazed how much better you feel and function when you’re properly hydrated.

2. Cut out (or at least down) on junk
Most of us know where our diets are going south. We eat too much packaged junk, desserts, fast food, and cheap beer. Like, way too much. Stats show we get more than 10% of our calories from soda, fast food is a jillion-dollar industry, ampms are way more popular than farmer’s markets and we drink more beer, per capita, than the country that invented it. Yet, we have an insatiable appetite for answers to our issues that aren’t (quite literally) right in front of our face.  Instead of worrying about eating like a caveman or whether or not you’re allergic to gluten, try cutting the crap out of your diet and see what that does for you. Chances are you’ll never have to suffer through a diet book again.

3. Eat to fuel recovery (aka eat for what you do)
Instead of eating until you’re stuffed, try eating just enough so you recover from your workout, or whatever else you just did. We’ve gotten used to feeling full as our default state, or goal, which is positively bourgeois In a survival state, aka a performance state, you’d want to feel light, not full. Get used to feeling light and you’ll push harder during your workouts and you’ll end up eating pretty close to optimally because performance is addictive, too.