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:
They’re rich in fiber, including soluble fiber, which helps lower total cholesterol, LDL (“bad”) cholesterol and triglyceride (fat) levels in your blood
They’re a good source of resistant starch, which helps lower your cholesterol
They contain phytosterols, the plant form of cholesterol, which help lower your cholesterol levels
They’re cholesterol free
They’re trans fat free. Trans fat raises your cholesterol and triglyceride levels.
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:
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.
Oh boy, who’s ready to get their Country on?
Get those boots ready – it’s time to kick up our heels and get Dancing! COUNTRY
HEAT IS ALMOST HERE – It’s the newest program from Beachbody!
I am NERVOUS and I am super EXCITED for the
release of this program and to be able to provide a full review!!
This is WAY out of my comfort zone, but what
do I always say…. That is where you see Change. Change is Good! Of course I'm going to jump in with both feet and give it a go !
It’s being released on July 28th-
at Beachbody’s Coach Summit –I’ll be grabbing my copy while I’m in Nashville celebrating
with other coaches. I can’t wait to dance/workout right in my hotel room!
Here are some common questions I have been
getting and some answers that I can share with you:
What is Country
Heat?
Country Heat is a high-energy, low-impact,
country dance-inspired fitness program that is simple and packed with so much FUN,
that you’re going to love it from the very first step. There are no crazy difficult
moves to remember, just follow along for 30 minutes of cardio dance routines set
to the hottest country music. All you have to do is follow along!
Who is Country Heat
for?
Country Heat is for everyone! It’s designed
for people of all ages. You don’t need to know how to dance, you just need to
be able to move your body J .
Have you tried and failed at difficult
programs in the past? Perfect –This is a low impact cardio based program that is
easy to follow, no complicated moves, no weights and no equipment required.
Are you looking to lose weight?The fitness program, combined with the simple
portion controlled nutrition plan, works together to help you reach your goals
faster.
Do you love to Dance (Zumba)? High energy
music, coupled with 30 minutes of fun. You won’t even feel like you’re working
out.
Are you a Country Music Fan? Listen to your
favorite hits and dance off the pounds at the same time.
Do you HATE to work out? You will be so
focused on having fun that and getting into the music that you will barely
notice that you’re actually getting a great workout. Just wait until you see
the results!
Is this for beginners?
It’s perfect for beginners, but it’s also a
great cardio workout for people at all fitness levels. Add this on as a
supplemental workout to lifting weights. It’s perfect for those who like to
dance or want to stay in shape.
I can’t dance? Is this
still for me?
Of Course! If you’re anything like me – I am totally
uncoordinated. I have 2 left feet and my body just doesn’t move that way.
Dancing has never been my “Thang” – However with this program there is no complex
dance choreography. It’s based on two steps at a time (I think that even I can
handle that), you do those and move on to the next two steps. Thank Goodness –
that is a PERFECT Reason that I am going to give it a try!
Is it high impact?
No. I’ve had some knee issues in the past
and I have to watch all the heavy cardio and jumping routines. No worries –
This is a low impact routine that will be easy on your joints.
Are any additional
weights or equipment required?
No!
Are you a Country
Music Fan?
There is a great mix of music – popular and
fun songs that create a perfect mix that work with the interval training in
each routine!
Some of the Songs you will hear are: Some Days
you Gotta Dance, Bar Hoppin, Kick the Dust Up, Cotton Eye Ice, One more last
chance, Play Something Country, I like it, I love it, Footloose, Born to
Boogie, Chattahoochee, and my
favorite- Save a Horse (Ride a Cowboy)
There is even a new song from country
artist Jo Dee Messina,
“Night Crawl” , written exclusively for Country Heat..
How long is the
program?
Thirty days. Each week has 6 days of
workouts and one rest day.
How long are the
workouts?
No Excuses – the workout are only 20 -30
minutes. That is only 2% of your entire day. Start each day with a DANCE!
What's included?
Workouts:
There are six workouts on 3 DVD’s in the basic
program. Plus, you’ll get a bonus workout if you purchase from a coach –
like me.
5 Cardio Based Dance
Workouts
1 Dance Conditioning
workout that will shape, tone and tighten your entire body
Exclusive Bonus workout (when purchasing from
me): Dance Mash-Up
Nutrition Plan:
If you have done the 21 Day Fix you
will recognize the cute, colorful portion control containers! Ifthis is new to you then you will be surprised
at how easy this is to follow. Country Heat’s nutrition plan is based on clean
eating portion control. No calorie counting – you can eat what you want,
just in the correct portions. Your kit will come with a set of containers and
the nutrition guide will help you calculate what foods to eat and how much,
based on your unique goals.
Other Resources:
Quick Start Guide - simple 3 step guide that preps you by helping you jump into your first routine and gets you started with your meal plan.
30 Day Calendar - No guessing on what workout to do each day. All the workouts are in the right order to keep you motivated and to give you the best results.
Shakeology Cup to make your most important meal of the day easier to take in
Can I stream the
Country Heat Workouts? (AKA Beachbody on Demand)
Yes, if you purchase the program and become a
Beachbody on Demand member it will appear in your member library.
PLUS: You will get unlimited access to hundreds
of other Beachbody workouts via your devices,
smart phone, tablets, computers, and also on things like Roku and Apple
TV. BOD makes your workouts portable and convenient. They are
available to you wherever you have an internet connection. #NoExcuses
Who is the trainer?
Autumn Calabrese is a celebrity fitness
trainer, professionally trained dancer, and working mom. Her first breakthrough
workout program, 21 Day Fix is Beachbody’s #1 selling program for the
past two years, and she is co-creator of The Master’s Hammer and Chisel workout
program. A lifelong fan of country music, Autumn collaborated with Beachbody to
create this new dance workout that’s guaranteed to turn up the fun—and melt
away the fat!
I AM KICKING OFF MY COUNTRY HEAT TEST GROUP FOR MY NEW AND CURRENT CUSTOMERS ON AUGUST 8TH.
On the August 8th we will start our pre season which consists of 1 week of goal setting, pictures, measurements, meal planning and education on the nutritional plan and then the following week is our official day 1.
For 30 days I will guide you through the program with support, accountability, access to an online/app based closed group for support and guidance. Each participant is required to purchase the Country Heat Challenge Pack/Program and commit to replacing 1 meal a day with Shakeology for the duration of the group.
If you are interested in getting more information about the program please complete the form below and I will contact you within 24 hours with details.
Why do I love Shakeology so much ?? Its has had so many benefits!! It has helped me lower my cholesterol, it keeps me on track with my goals, it tastes delicious, its loaded with SuperFoods and is my most nutritious meal of my day ! I absolutely LOVE Chocolate - not only does it help with my cravings, it allows me to fit chocolate into my meal plan every day of the week ! As you can see by the picture above -- its more than just a meal replacement shake ! I bake with it as well !! I am always looking for new Healthy Treats. Sweets are really a non negotiable for me so I need to have something that I can snack on that fits within my goals and keep me on track.
Ingredients:
1 scoop Chocolate Shakeology
1/2 scoop Beachbody Performance Recovery (or chocolate protein powder)
1/4 cup Almond Flour
1/4 cup Coconut Flour
3 TBSP Honey
3 TBSP Almond Milk
1 TBSP Coconut Oil
1 TSP Vanilla Extract
1/2 cup Soy free, gluten free, dairy free chocolate chunks (found in organic section in grocery store-- I use ENJOY LIFE brand)
Directions:
Mix first 8 ingredients together in bowl
Heat last ingredient (chocolate chunks) in pot on stove until melted (or in microwave- approx 2 min)
After first 8 ingredients are mixed, make balls about 1 inch in diameter. Place on cookie sheet on parchment paper
Put balls in fridge for 15 minutes
After chocolate is melted, take balls out of fridge and dip using spoon or toothpick so the chocolate covers a light layer around ball and place back on parchment paper.
Put balls back in fridge for 10 minutes
If you have remaining chocolate, you can drizzle lightly across balls to add decoration! Make it fancy :) I used a sandwich baggie and added the rest of the melted chocolate in the bag and took out all the air. Cut a very small cut on the corner of the bag so the chocolate slowly drizzles out!
Put back in fridge for 5 minutes
Serve and enjoy!!
If you are working on your own fitness journey and are wanting extra support, tips, and help with motivation to stay on track, please fill out the application below for a spot in my next 30 day Fitness Challenge/Support group!! This is where the magic happens!! Goals reached, surround yourself around others looking to improve their life, and lots of success!! Recipe Credits: http://deidrap8.blogspot.com
