Sweet Tooth

Sweet Tooth

I will admit I am a recovering junk food addict.  I grew up on junk food and use to eat it a lot.  It was the way I learned how to eat.  Through schooling and teaching myself I learned that I needed to change how I ate.  My diet consisted of too much SUGAR!!!

I tried to cut back on the sugar but as I did this I learned that sugar was in everything.  It was hidden in some of the strangest things.  For example here are some foods that are loaded with sugar that you might not think to find it....

- Salt

- Salad Dressing

- Ketchup

- Reduced fat and non fat foods

- Flavored Yogurts

- Bread

- Cereal

This is a list of just some examples.  The list could go on.  My point is that sugar is everywhere.  So, we have to be careful and look at the label when we eat foods.  

Here are some suggestions on how to avoid hidden sugars in our food.  

1.  Make your own stuff.  

Instead of buying prepackaged foods make your own.  To some this may seem daunting but it really is not that hard to make your own stuff.  It saves you money, is healthier for you and in some cases saves you time.  

2.  Eat Whole Foods

Instead buying quick fix foods and meals, eat whole foods.  Lots of veggies, fruits, whole grains and meats that you prepare.  

3.  Ditch the Flavored Foods

Yogurts that are favored have a lot more sugar than a plain yogurt.  So, switch to plain, not vanilla, plain.  Then add your own fruits and nuts.  You can even add honey to make it sweeter.  This will taste much better and will keep you more satisfied.   Other flavored things like Almond Milk can be high in sugar.  So switch to the original flavor no the vanilla or chocolate.  

4.  Read the Labels

If one of the first couple ingredients on the package is sugar or another form of sugar stay away from it.  You don't want something that the primary ingredient is sugar.  Especially when we think we are eating healthy like with salad dressing and that in actuality we are loading up on sugar.  

5.  Drink Lots of Water

When we are hungry a lot of times we are actually thirsty.  Before you grab for that bag of cookies take  a drink of water.  You should be getting 1/2 of your body weight in ounces of water each day.  

6.  Nutrient Deficient

If we are nutrient deficient, meaning our body is not getting enough nutrients then we start having cravings.  It is our bodies way to telling us we need more nutrients.  If we are filling up on sugar we are not giving our body the nutrients it needs.  So, makes sure that you are getting at least 4 servings of veggies and protein per day.  This will ensure that you are getting your nutrients and also feeling satisfied.  

Stay tuned for my post on my favorite salad dressings that I make myself.  

Sweet Potato Salad

Sweet Potato Salad

I am attending a church function today and we were told to bring a potato salad.  I cringe at all the mayo, carbs and calories associated with a traditional potato salad.  So, I came up with this healthier version.  

Sweet Potato Salad Recipe

2 Cups Chopped Sweet Potato

1 Can Garbanzo Beans

1/2 Cup Pine Nuts

1/2 Cup chopped Red Onion

2 TBSP Olive Oil

2 TBSP Cilantro

Sea Salt 

Pepper 

Garlic

Place chopped sweet potato on baking sheet.  Drizzle olive oil, pepper, sea salt and garlic in with sweet potatoes.  Place in oven and bake for 25 minutes at 425 degrees.  

In large bowl mix garbanzo beans, cilantro, red onion and pine nuts.  When sweet potatoes are done add them to the bowl with the other ingredients.  Mix together.  Can be swerved warm or cold.  

Fat Wallet, Flat Belly

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***** Steps you need to take to join this group *****


1. RSVP BY MESSAGING YOUR COACH & INVITE SOME FRIENDS TO DO THIS WITH YOU! MORE ACCOUNTABILITY! ;) ;) :)


2. Talk with your coach about getting a Shakeology sampler pack - if you are not already drinking shakeology. This is a GAME CHANGER when it comes to saving money on health foods and supporting the healthy changes you seek!


3. That’s it until you are added into this exclusive, private group. Once the group is created I will add you in and you will get access to the meal plan, recipes, workouts, motivation and encouragement! Don't worry- you will be added in enough time to prep so you are set up for success!!! In the meantime - feel free to reach out to your coach with any questions!!


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Welcome to Shakeology

Welcome to Shakeology

Congrats on your decision to take control of your health.  Adding shakology to your diet will help you reach your goals.  Here are some helpful hints that will help you be successful with your health journey.  

1. Start off with ½ a scoop for your first 5 days.  You want to work up to a full serving.  
2. I recommend getting a blender like the Nutri Bullet.  It is super easy and quick to use.  
3. Use water, almond milk, coconut milk, soy milk, milk, water or ice.  
4. Mix it up, use different recipes to see what you like.  
5. Add your veggies like spinach to your shake.  You will not taste it and it is an easy way to get an extra serving of veggies in.  
6. It is a complete meal replacement.  You are getting all the nutrients that you need from a completely balanced meal.
7. This is your healthiest meal of the day.  You need to be consistent in drinking it everyday.  This will  ensure that you get the benefits of the drink.  
8. It will help boost your immunity, helping you fight those colds and flues that are going around.
9. Try drinking it at different times of day.  It works best for me at breakfast.  You need to figure out what works best for you.  I recommend drinking it when you have the most cravings, tend to over eat or don’t have the time to make a meal.  

 10.    The more you shake a shaker cup the thicker it will be.

Here is my favorite recipe...