Spring into Health Challenge Group - Amazing Opportunity to Reach your Goals

Spring is HERE Folks! And many of us have been hiding in our comfortable winter clothes! We may or may not have recovered from the Holidays.. Yes it can be a ripple effect on some of us.. But with Spring in the air and warmer weather on its way, it brings on a sense of SPRING CLEANING! Out with the OLD and in with the new. Clean, Refreshed Body and Mindset is on its way! This is more than just looking good.. Its about FEELING GOOD !!

The best part of being a Health and Fitness coach is that I have the ability to mentor people from all over the US and CANADA! I'm not limited to only helping LOCAL people !! I run online private groups to help people with accountability support and education to lead them to the RESULTS that they are after! 

So many people try on their own and are not successful with their fitness journey for a few reasons…I was one of them … and I was unsuccessful for YEARS.. Until one day I decided to be open to CHANGE !! 

NUTRITION:

People are going about it all wrong == they bottom line LACK PROPER NUTRITION! They cut out carbs (Because those make you fat- WRONG), they starve themselves - that is only a quick fix..that is not a way of life and cannot be sustained. Did you ever wonder why you go on a starvation diet you may lack energy and feel like crap ? Well its because your depriving your body of essential nutrients that you need to survive! 

FITNESS: 

Yes I talk about nutrition being key but your physical activity is also important. If you want to be tone and lean then you have to add the physical aspect into the equation as well. Plus exercising increases your metabolism, it is for mental clarity, its good for your bones, it  improves energy and just makes you FEEL GOOD !! 

ACCOUNTABILITY & SUPPORT:

Ok this was a BIGGIE for me! I could do the other 2 in spurts.. Seems like never aligned good at the same time.. BUT I LACKED this step.. I would start off with friends or family and before you knew it - everyone had fallen off track.. There was no one left to PICK US BACK UP ! 

Being on this Journey can be HARD and doing it alone can be even HARDER!! 

That’s where I come in!! That’s where the groups are different! If you have moments where you give up .. you don't have to worry because there will ALWAYS be a support system to welcome you back in!! I do my best ti keep you motivated DAILY and to HELP you push throughout on the days that it is really hard! 

Maybe these reasons you have failed in your past are relatable. I can say I have failed in my fitness journey so many times!! But I am also proof that you can move past your failures and let your failures be a learning experience to be successful!

As a Beachbody coach, I have been able to take what I have learned regarding health and wellness, losing weight, keeping it off, lowering cholesterol, better eating habits, and living a healthy lifestyle to hundred of people to assist them in their own personal journey. Its really not hard - I Incorporate: 

Fitness + Nutrition + Portion Control + Support and Accountability

Beachbody has done a wonderful job at helping us give ourselves and our clients the very best! So they have recently released an amazing opportunity that I dove into quickly and has been a HUGE help with my journey! Now I get to share with you!!

ALL-ACCESS ON DEMAND  What is it ? 

Home Fitness - that you can steam from your phone, computer, or Smart TV - (FireStick, Chrome cast) 24 hours a day 7 days a week !! 

Its all a part of the awesome fitness package that Beachbody offers.. There are over $6,000 worth of fitness programs — 21 Day Fix, P90X, Piyo, T25, Country Heat, 22 Minute Hard Corps, Hammer and Chisel, Body Beast, Core De Force and the list goes on…. 

YOU CAN HAVE ALL OF THIS !! You have the ability to access EVERY program that Beachbody has, including all new releases that are shared, for 12 months! 

• So for the busy mom who travels for Sport or Work - this is a great option! 
• For the folks that are NOT Gym people - you can do this from the comfort of your own home.
• For the folks that are GYM people - you can add new workout options to your routine! 

No need to worry about a DVD player and carrying around discs! You have it all ready to go STREAMING VIDEO !! 

WHAT ELSE DO YOU GET ?

So I shared the great benefit of all the streaming workouts  — There is also Portion Control Containers to help you with your nutrition! Food is Fuel — the key is to figure out the right kind and the right amount of foods that you need to be eating daily. No counting calories or weighting your food… Its as simple as portioning your food into color coded containers based on specific food group - Carbs, Fruits, Veggies, Proteins, and Fats  — There are specific guidelines for help you reach your goals.

WHAT IS THE SPRING INTO HEALTH CHALLENGE ?

The Spring into Health Challenge is an opportunity to incorporate Fitness + Nutrition + Support and Accountability all into one !! Part of my Nutrition is a superfood meal replacement shake that has changed my life!! I have been using Shakeology for over 4 years.. It started when I was diagnosed with High Cholesterol and it was time to get serious about my health !  It has also helped with my cravings for sweets, its convenient for a mom that is always on the go with my kids sports and activities !! I thought that I was eating pretty good - however after looking back - I really wasn’t… Shakeology helped me get the nutrients I wasn’t getting from my every day foods.. I  started to notice that I had more energy, less bloating, and less cravings for bad food simply because I am fueling my body with the right stuff!

I am super excited to kick off my next online group  — EVERYTHING you need to reach your goals will be available to you !! Are you ready to start feeling good, to feel more confident to have your clothes fit more comfortable, to lower your cholesterol.. If you are ready to commit and give it a go for 30 days I will save you a spot in my upcoming group !! 

If you are ready to order here are the links!

Just send me a MESSAGE and LET ME KNOW WHAT YOU ORDERED and if you would like to join the April Spring Into Health Challenge Group with me as your coach!!!

For a Limited Time - Beachbody On Demand All Access Challenge Pack is On Sale for the month of April only

Purchase the Beachbody OnDemand All Access Challenge Pack As a Coach

Purchase the Beachbody OnDemand All Access Challenge Pack as a Customer

Purchase the Beachbody OnDemand All Access Challenge Pack KickStart (includes the 3 day refresh)

For additional questions please don’t hesitate to ask.  Just let me know when you do make a purchase so I can add you into my April accountability group!!!

OR if you have questions and want to chat first just fill out the application below and I will contact you ASAP!

Fill out my online form.

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Butternut Squash Soup : Whole30

In the Fall and Winter we CRAVE COMFORT FOOD ! While I am not big on soups, I will be honest - this one was getting some pretty amazing reviews by some of my health and fitness friends and I had to give it a try -- Really WHY not !! You never know what AMAZING Foods you could be missing if you don't open up to try new things! 

CREDIT for this recipe goes to WHOLE30! 

Ingredients 

3 tablespoons coconut oil or Ghee
1/2 cup diced onion
3 cups of diced, seeded, peeled, butternut squash **
2  cloves garlic
1/2 teaspoon ginger *optional
4 cups chicken broth
1 teaspoon salt
1/2 teaspoon black pepper
**TIP:  You can purchase diced squash at most grocery stores. I find this saves a lot of time! 

Directions:

In a large pot melt the coconut oil, add onion until golden brown. Then add squash, garlic and ginger* until the garlic becomes aromatic.

Add the chicken broth and bring to a boil over high heat.

Boil until butternut is soft (about 10 minutes). Remove from heat.

In one or two batches transfer soup to food processor until smooth.

Return to pot and heat over medium-high heat until it thickens.

Season with salt and pepper.


NOTE: To make this a complete meal you can add some cooked chicken scallops.  You can also add spinach for additional greens.  I prefer to process the spinach but you can also add it the last 3 minutes of cooking.

Chocolate Chia Pudding with Fruit

These little Chia Seeds that pack a big punch nutritionally remind me of Chocolate Tapioca pudding that my grandma used to make !! She would make this big huge pot and we would all stand in the kitchen with our bowls waiting for her to let us know when it was done.. See in our house it was best HOT right off the stove!!

 

It seemed so rare as most people knew Tapioca as white -- Not sure if my grandma invented her own recipe or not but all I do know is that my entire family loved it !!

 

Over the years I have tried to reproduce it -- Many batches tossed in the garbage !!

 

So here we are today and these little Chia seeds are being talked about... Hmmmm I think that its time to give it a try again and so I did !! It was really good!!

 

Serves 6 (1/4 cup each)

Ingredients:

• 2 1/2 Cups  Unsweetened almond milk
• 1/2 Cup Chia Seeds
• 6  Tbsp. Organic Unsweetened Cocoa Powder
• 2 Tbsp. Pure Maple Syrup
• 2 tsp. Pure Vanilla Extract
• 1/4 tsp. Himalayan Salt
• 3 cups chopped fruit (I used blueberries)

It can be topped with Chopped Banana, fresh blueberries, fresh strawberries, fresh raspberries, chopped kiwi fruit or chopped pear.

 

NOTE: It was a little bit bitter to me -- So you could add additional maple syrup to sweeten. Since mine was already made -- I added a tsp of Almond Butter to it and it did the trick !!


Directions:
1. Combine the almond milk, chia seeds, cocoa powder, maple syrup, extract and salt in a large bowl; whisk vigorously for 2 minutes, or until cocoa powder is incorporated and pudding is well blended.
2. Let stand at room temperature for 30 minutes; mix well.
3. Divide evenly into 6 small bowls ( I used little mason jars) and top each serving with 1/2 cup of fruit.


Another Note: I wanted mine to taste like my grandmas so I warm mine up before eating - then I top with fruit...

21 day Fix  - 1 Yellow, 1 Purple, 1/2 Orange, 1 Spoon (if you add the extra Almond Butter)

Source: Fixate Cookbook

Beans - Did you know they can lower your Cholestrol?

My journey truly started once I was told that my Cholesterol was high and I needed to be put on medication. I was not ready for that - heart disease runs in my family. I lost my dad way to young to heart disease and I knew where this could be headed.

 

I started on a mission to find alternative and preventative  ways to better my health and lower my cholesterol NATURALLY without the use of medications.


One of the ways to lower your cholesterol is thru changes to your Nutrition.

 

Beans are one of the best foods that you can eat to do that.

 So I started to eat more BEANS!!

Actually I was not a fan.. I  shyed away from chili for years because most had beans. I thought that they were dry and tasteless... I guess for me as I got older I started to try new things, different recipes and I came to the realization that WOW - these really are pretty good!! They come in all different shapes and sizes, colors etc.. and the best part is that they are good for you !!

  

Here are 6 ways beans help lower your cholesterol:

1. They’re rich in fiber, including soluble fiber, which helps lower total cholesterol, LDL (“bad”) cholesterol and triglyceride (fat) levels in your blood
2. They’re a good source of resistant starch, which helps lower your cholesterol
3. They contain phytosterols, the plant form of cholesterol, which help lower your cholesterol levels
4. They’re cholesterol free
5. They’re trans fat free. Trans fat raises your cholesterol and triglyceride levels.
6. They’re low in fat, especially saturated fat, which increases your cholesterol levels

So what kind of Beans can you eat?

• Pintos, black beans, chickpeas, lentils, navy beans, great northern, peas, etc.
• Start with 1/2 cup a day and work your way up to  1- 2 cups a day

There are a variety of ways to get in those servings:

• Salads
• Chili's (Buffalo Chicken Chili)
• Soups
• Burritos
• Fajitas
• Tacos
• Enchiladas - (Black Bean Chicken Enchiladas)
• Dips
• Spreads
• Desserts (Black Bean Brownies)
• Crock Pot Recipes - (Salsa Chicken)

Another way is to replace your Meat with beans ! They are packed with protein, minus the saturated fat - the bad stuff that can put you at risk of raising your cholesterol levels and heart disease.

 

 

Health Benefits of Chocolate

 

I love love love Chocolate !! I could eat it every day !! However as we all know we need stay within reason. Its all about modifications and making good choices. So I will tell you that I have really learned to LOVE and appreciate Dark Chocolate.

The best part is that there are some great Health Benefits as well !! Studies show that dark chocolate (not the sugary crap) can improve health and lower the risk of heart disease.

1. Dark Chocolate is packed with Nutrients

The goal is to find chocolate with a high cocoa content.

A 100 gram bar of dark chocolate with 70-85% cocoa contains:

• 11 grams of fiber.
• 67% of the RDA for Iron.
• 58% of the RDA for Magnesium.
• 89% of the RDA for Copper.
• 98% of the RDA for Manganese.
• It also has plenty of potassium, phosphorus, zinc and selenium.

Quality dark chocolate is rich in Fiber, Iron, Magnesium, Copper, Manganese and a few other minerals.

2. Dark Chocolate is packed with Antioxidants

Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols, catechins, among others.

One study showed that cocoa and dark chocolate contained more antioxidant activity, polyphenols and flavanols than other fruits they tested, which included blueberries and Acai berries.

3. Dark Chocolate May Improve Blood Flow and Lower Blood Pressure

There are many controlled trials showing that cocoa and dark chocolate can improve blood flow and lower blood pressure, but the effects are usually mild. The bioactive compounds in cocoa can improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure.

4. Dark Chocolate Raises HDL and Protects LDL Against Oxidation

Consuming dark chocolate can improve several important risk factors for heart disease.

Dark chocolate improves several important risk factors for disease. It lowers the susceptibility of LDL to oxidative damage while increasing HDL and improving insulin sensitivity.

5. Dark Chocolate May Lower The Risk of Cardiovascular Disease

Another study revealed that eating chocolate 2 or more times per week lowered the risk of having calcified plaque in the arteries by 32%. Eating chocolate less frequently had no effect .

Yet another study showed that chocolate 5+ times per week lowered the risk of cardiovascular disease by 57%.

Observational studies show a drastic reduction in heart disease risk for the people who consume the most chocolate.

6. Dark Chocolate May Protect Your Skin Against The Sun

The bioactive compounds in dark chocolate may also be great for your skin. So now is the perfect time to start getting your chocoloate intake in. I have a Cruise planned in March so I will make sure to have plenty of quality Dark Chocolate on hand.

7. Dark Chocolate May Improve Brain Function

What really!! Dark chocolate may also improve the function of the brain. I know that I could definitely use some help with my day to day activities here ! Cocoa contains stimulant substances like caffeine and theobromine, which may be a key reason cocoa can improve brain function in the short term.

SO THE BOTTOM LINE IS THIS

There appears to be some great supporting evidence that cocoa has some fabulous benefits in protecting against  cardiovascular disease.

Does this mean that you should go out every day and eat a ton of chocolate ? NO…You still have to be conscious about how much you consume. Its so delicious that you could easily overeat it. I know personally I like a sweet treat at night. So I love to sit down and savor a piece but I know that I have to limit it to one or two squares.

Also be conscious of the chocolate that you choose. Make sure to choose the good quality stuff ! Look for the chocolate with 70% cocoa or higher content.

Chocolate Chip Pancakes (Yes they are good for you)

Not all Chocolate is bad… So guess what ! I will add it in whenever I can !! Here is treat to tackle your sweet tooth that is loaded with protein, some soluble fiber, fruit and sprinkle in some dark chocolate goodness for a completely balanced meal !!

Dark Chocolate is proven to Lower your Cholesterol. Why not try to add it into your daily routine. Just make sure to stay within and appropriate serving size and be particular about the chocolate that you use. Not all chocolate is equal!!

I have now acquired a taste for Dark Chocolate ! It is Rich in flavor and is loaded with some awesome nutrients! Quality Dark Chocolate is rich in Fiber, Magnesium, Copper, Manganese and a few other minerals.

Check out some additional Health Benefits of Chocolate here !

Ingredients:

• 1 whole egg

• 4 Egg whites

• 1/2 Banana

• 1/4 Cup Oatmeal

• 1/2 tsp Cinnamon

• 1/4 tsp Vanilla

• 1/4 Cup Dark Chocolate Chips ( I look to find Chocolate that has a c0aco content of 60% or higher

Directions:

Add all ingredients  (EXCEPT FOR CHOCOLATE CHIPS) into a blender/food processor. Pour mixture onto skillet — I then add a few chocolate chips per pancake. You can even leave a couple to top it off when your done.

Sweet Potato Roasted Red Pepper Bisque

Wow -- This was amazing and is super filling ! I have found some really great recipes while doing the Ultimate Reset  -- this will be added to the weekly rotation for sure !! Another great one to prep in advance and freeze for quick meals ready to go for the week ! Each time I made them I did a double recipe and that fit perfect in my food processor. 

Makes 1 Serving

• 1 medium sweet potato (Yam) peeled, cubed
• 1/4 medium red pepper
• 1 tsp finely grated ginger root 
• 1 1/2 tsp extra virgin olive oil
• 2 tsp miso paste mixed with  2 Tbsp hot water (OPTIONAL)
• 1 cup vegetable broth (or water)
• Braggs Aminos and or Himalayan Salt  (to taste) 
• Herbal Seasoning  (to taste)

Bring water to a boil, add the sweet potato; cook for 5 to 7 minutes and DRAIN.

Roast bell pepper on grill or gas stove top. Turn frequently until skin is evenly charred.  Place in bowl. Cover with a kitchen towel for 10 minutes. Peel skin under running water. Remove seeds. 

Place sweet potato, red pepper, ginger, miso  and broth in a blender or food processor, braggs and seasonings.  Cover with lid, blend until smooth. If consistency is to thick, add some water.

Heat soup in a medium sauce pan over medium heat; cook stirring frequently for 4 to 5 minutes or until hot.