Category Archives: Food

Vegan Cafe’ Latte’ Shakeology!

I have been waiting for this since the original version came out!!

Love my morning coffee and I love my Shakeology.  Last year the two were COMBINED!!!! 😍

But, alas, I could not have it because the main protein was whey, and my stomach and whey do not get along 🤢.

I have been finishing up my Vegan Chocolate Shakeology and now my order of Cafe’ Latte’ is on its way 😁

There are a lot of meal replacement and protein shakes available to us now.  And the science behind their development has made vegan versions SO much better in flavor and texture that even non-vegans are switching to vegan proteins for the ease in digestion and increase in plant based protein (i.e. Extra veggies!).

I love this product for myriad reasons,  the main one is convenience.  I get a variety of produce that I don’t usually buy at the store or would have to special order.  I don’t have to think about what is going into the blender to give me a great flavor and texture, that has already been done in the Shakeology labs.  As a parent, it allows me to take care of me quickly, with little effort, while I am busy holding the fort down.

Here’s a little insight into what goes into Shakeology.


This is the ingredient list for Vegan Chocolate Shakeology.  It is a better quality photo of all the ingredients, so imagine no cacao and instead natural coffee flavors!

Every person is different, so their nutritional needs are different.  There is never a one-size-fits-all model, but there are always better starting points.  Many people forget that you cannot out workout a crappy diet, and a true “diet” is not a temporary thing that you do to look good for an event.  A true “Diet” is what you are stuffing in your face on a daily basis.  Is what you are eating helping you with your goals or holding you back from what you want?!?!

If you need help getting your health on track, this is a great place to start

Leave me a comment below or find me on Facebook and Instagram.  Let me know where you are at, what are your goals? What is easy for you, what are your struggles?  The journey is real and it doesn’t have to be alone!

As always, I’ll see you on the other side!

Help reduce exercise-induced inflammation!

“EAT YOUR VEGETABLES!”

We have all heard or said the phrase a million times in our lives.

We all know that produce is good for us, but many people don’t always know “WHY”

I do a lot of research when I am highlighting my favorite foods, and come across many articles that give the information so much better than I could write it.  The following is a portion of one such article written by Trevor Thieme C.S.C.S. A link to Full article below.




… Odds are you, [like many people, have ignored advice to “eat your veggies” at some point or] for even your entire life. Your mom nagged you about eating your broccoli and Brussels sprouts. Your doctor advises you to “eat the rainbow.” And you likely have at least one vegan friend who wants to convert you — or at the very least replace some of the meat in your largely carnivorous diet with plants. Even Michelle Obama has got in on the act, imploring you and every other American to eat more fruits and veggies. And like Murphy (and most other Americans), odds are you don’t listen: Only 1 in 10 people in the United States eat the recommended five servings of fruits and vegetables a day, according to a report from the CDC.

That’s a problem. “If you’re not eating at least two servings of fruits and three servings of vegetables per day, you’re not building ‘foundational health,’ which is key for preventing disease and supporting athletic performance,” says Susan Kleiner, PhD, R.D., author of The Powerfood Nutrition Plan. If she had her way, you’d eat eight servings.

While nutritionists have long known about the athletic advantages of increasing protein intake, they’re only just beginning to comprehend the fitness benefits of eating more phytonutrients — bioactive (i.e., body-boosting) compounds found in fruits, vegetables, grains, and other “phyto” (plant) foods.

“One of the most exciting benefits of phytonutrients is their strong antioxidant potential, disarming free radicals that wreak havoc in the body,” says Kleiner. “But it’s also bigger than that—scientists are learning that some phytonutrients seem go deep into the genetic matrix, turning on and off genes that protect us from disease development.”

That potential of phytonutrients to bolster the immune system is hugely important for athletes, who often run themselves down through overtraining. “One of the biggest things that holds athletes back is getting sick, and research shows that some phytonutrients can act as prebiotics, stimulating the growth of bacteria in your gut, thus helping to boost immunity,” says Kleiner.

Polyphenols — found in abundance in green tea — are among them, according to Japanese researchers.

But perhaps the greatest benefit of phytonutrients — especially as far as athletes are concerned — is their ability to fight exercise-induced inflammation. “The nature of training is to tear the body down, and the body is extraordinary in its ability to repair and rebuild its tissues to become stronger,” says Kleiner. “But part of that process involves an inflammatory response — inflammatory cells rush to the damaged tissue, heat it up, and begin repairing it.”

If you’ve ever felt sore a couple of days after a tough workout (a phenomenon known as delayed onset muscle soreness, or DOMS), you’ve felt the inflammatory process at work. A little inflammation is a good thing — it helps your muscles adapt to the demands of training (and you to become more powerful). “But if you don’t have enough anti-inflammatory factors in your body, the inflammation process can proceed unchecked, which can delay recovery,” says Kleiner.

Fortunately, you don’t have to eat every single plant to reap the benefits; you just have to eat a variety of them, according to Kleiner. “And by variety, I mean not only among food groups, but also within food groups,” she says. In other words, while you might love bananas, Amaranth, and Swiss chard, don’t just eat bananas, Amaranth, and Swiss chard. Becoming stuck in a dietary routine is just as detrimental as getting stuck in training rut.
Click for suggestions on what to eat to stay out of a food rut


In short, your mom, doctor, and vegan friend were right — you should eat a greater number and variety of colorful fruits and vegetables. “And whenever possible, skip pills for whole foods,” says Kleiner. “There’s a lot we have yet to discover about phytonutrients, but one thing we do know is that they’re more potent when they work synergistically with other nutrients in foods than when they’re taken [and working] alone.”

Click Here for the full article by Trevor Theime C.S.C.S

As always leave your comments and questions here, or on Facebook or Instagram

I will see you on the other side.

Meal Prep 101

Here is a great article written by Grant Stoddard.

As a working parent I spend a lot of time trying to figure out how to get the best food into myself and my kids without making all of us wait at the end of a long, grueling day.

These are some of the basic tips in his article.  I will link to the full article below!

Why Meal Prep?

Be prepared. It’s a slogan that’s stood the test of time because the relationship between looking ahead and successfully meeting one’s goals is undeniable. When it comes to what you eat and how you eat, preparedness matters if you want to reach your health and fitness goals. And, meal prepping helps you do just that!

What is Meal Prep?

Amy Shapiro, M.S., R.D., C.D.N. of realnutritionnyc defines meal prepping as preparing, cooking, or packaging food for three to four days in advance so you know exactly what and how much you are eating.

Research published in the American Journal of Preventative Medicine saw a link between the amount of participants spent on home food preparation and the quality of their diet. What’s more, meal prepping can be a great time-saver. “I think of meal prepping as a way to put lunch, breakfast, or even dinner on autopilot for the week,” says Atlanta-based dietitian nutritionist Marisa Moore M.B.A., R.D.N., L.D. “You do all of the major chopping, cooking and cleaning on one day!”

(Hello!  Leslie here!  Had to add my 2 sense – This is also my way of getting my kids into the kitchen and teaching them life skills like using a knife properly, How to use the stove and oven, food safety, clean-up, and best of all there is less fighting about meals because when they help they get a say in what we eat as a family!)

 

How to Start Meal Prepping

Start Small

If you not calculating calories yet, but just want to make more healthy food choices, start small by meal prepping a few of those! Planning ahead and prepping your meals can be a great way to make more healthy choices and avoid temptation! …

Stock Up on Meal Prep Essentials

Before we talk about a grocery list, you may need to dust off some other items to set yourself up for meal prep success. Check the full article for some meal prep basics you should have before you begin!

Pick a Day to Meal Prep

Moore recommends starting on a Sunday or Monday. Sundays often work well since most people have a little extra time. She adds that people also tend to be more motivated to engage in healthy behaviors at the beginning of the week. “Meal prep is a great way to carry that enthusiasm throughout the week with just a little effort upfront,” she says.

Come up with Easy Meals to Prep

Planning your meals for the week doesn’t have to be complicated. At first it might seem a little daunting, but it’s surprising how many different meals you can make with just a limited number of ingredients. Beachbody offers dozens of free meal preps that have already done all the heavy lifting for you!  Most are five days long, there are vegetarian, vegan, grain-free options, and even no-cook options. The meal preps are divided by calorie level and most include step-by-step instructions and a grocery list.
More Tips to Make Meal Prep Easy:
Include some no-cook recipes in your meal prep. Snacks like Shakeology and foods that don’t require cooking (like salads and overnight oats) can help save time in the prep process.

(Leslie, back again! Here is a link to one of my favorite pre-made meals, Stuffed Peppers.  They freeze well, fill you up and the stuffing can be used for many things!)

Here is the link to the full article

If you would like access to the Team Beachbody library of meals to prep for free, Click here!

As always leave you questions and comments below or find me on Facebook and Instagram

See you on the other side!!

Get Refreshed!!

I would like to start off with, yes this post has a product you can purchase and yes I make a commission if you do!  There my CYA is here and I can get on with it😉


It’s Refresh time again, and I’m putting it out there because any diet change, even a 3 day cleanse can be challenging for some.

I try to do this cleanse about once a quarter, but more often if I feel sluggish or just “off.”

I love it because it’s only 3 days, the meal prep is easy and I feel better when it’s done.

This time I’ve added a video from Carl Daikeler and his wife Isabelle who developed the Refresh, to give a better understanding of why it was made and some of the scientifically proven benefits.

http://videos.coach.teambeachbody.com/share/shared-video.html?lang=en-US&videoId=9E2fSe8TTe4&coachId=313434

To order Click Here.

If you have questions please let me know here or message me on Facebook

As always, I’ll see you on the other side!!

Something to keep you in Mint Condition!

Something quick and easy to digest (pun intended!)

I have gotten away from featuring healthy foods and would like to get back on track with that.

My feature today is Mint!

Many people associate Mint along with many herbs that they are garnishes for our foods.  When mint is a fantastic food in its own right.  Here are a couple of ways to use mint to improve your day!

1.  Mint and peppermint are great to help with nausea.  A couple drops of food grade peppermint essential oil in your water can help calm a grumbly belly.  I can also be added to coconut oil and rubbed on the skin to gain a long lasting smell! This is great for pregnant mamas!

2. It can help boost your memory. A study presented at the British Psycological Society states that people who sipped peppermint tea before taking a memory test showed higher results than those that did not.

3. It can help provide your body with extra stamina for a long run. According to a study from the International Society of Sports Medicine men adding one drop of peppermint oil per 2 cups of water daily for 10 days ran nearly 15 minutes longer on the treadmill.

4. IBS sufferers can benefit from the cooling properties of peppermint.  In a study from the University of Adelaide in Australia hypersensitive nerves in the gut that trigger IBS pain can be calmed by peppermint.
Enjoy your peppermint!!!  We you on the other side!