November 19, 2013 - FitBit

I just got my FitBit Flex last week and I have to say that I love, Love, LOVE it!! 

What this little device does is track just about everything I do from steps to miles, my sleep patterns and sleep efficiency.  You can also log your food intake, your other activities (like swimming or weight lifting), track your weight, heart rate, blood pressure, glucose levels and keep a journal.  I have my fitbit connected to my cell phone through an app called MyFitnessPal.  I log in my food intake and it automatically updates to my fitbit account.  I am eating better and moving more.  This is great!  I highly recommend buying a FitBit.  They have a few different styles that all do different things.  Check them out, really, it's worth it.

I have just received my first Weekly Stats from fitbit & here they are:

	TOTAL STEPS 61,340	DAILY AVERAGE 8,763 steps BEST DAY 11,663 steps
	TOTAL DISTANCE 24.91 miles	DAILY AVERAGE 3.56 miles BEST DAY 4.76 miles
	TOTAL CALS BURNED 14,707	DAILY AVERAGE 2,101 cals BEST DAY 2,463 cals
	CALORIES IN VS OUT -1896	WEEKLY TOTAL 14707 cals burned 7561 cals eaten -5250 plan deficit
	WEIGHT CHANGE 0.9 lb	LIGHTEST 172.0 lbHEAVIEST 172.9 lb
	AVG SLEEP DURATION 7 hrs 35 min	AVG TIMES AWAKENED 5 AVG TIME TO FALL ASLEEP 0hrs 5min

November 13, 2013 - Avocado's

Avocado's are often overlooked, or only eaten in guacamole form or in a salad.  I love to eat them by themselves with maybe just a sprinkle of salt.

Here are 10 really good reasons to eat avocado's:

Prostate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer.

Oral Cancer Defense
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.

Breast Cancer Protection
Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Eye Health
Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Lower Cholesterol
Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.

Heart Health
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.

Stroke Prevention
The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't.

Better Nutrient Absorption Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados.
 
Glutathione Source
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.

Vitamin E Powerhouse
Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.

November 6, 2013 - Shakeology

Shakeology - The Healthiest Meal of the Day

"Shakeology is an ultra-premium superfood protein shake. To create it, we searched the world for the most potent ingredients your body can easily absorb and utilize. This perfect combination of enzymes, prebiotics, antioxidants, and many rare superfoods—like Maca Root, Camu-Camu, and Sacha Inchi— provides unique nutrients you can’t get from an average diet. Even eating the recommended amount of fruits and vegetables every day won’t give you this much nutrition.

 

It’s complete nutrition, formulated for maximum cellular availability. Take it alone or in combination

with your supplement program. No need to add an energy or weight loss boost, either. Only Shakeology contains 70 natural ingredients to give your body what it needs for optimum health. Can

any other health drink say that? No."

 

 

If you nourish your body with the nutrients it needs for optimal health, you can achieve these great results:

• Lose weight

• Reduce cravings

• Increase energy levels and stamina

• Promote regularity and healthy digestion

 

If you have struggled with finding the right solution to lose unwanted pounds, try replacing 1 meal a day with Shakeology.  It is proven to give you healthy results!

 

As soon as the first week, you’ll notice you have more energy, fewer cravings, and better digestion.

Each low-calorie serving also helps keep you feeling full and satisfied between meals.

Check out my Shakeology website for more information. 

November 4, 2013 - Protein

 

Whether you want to lose, gain, or maintain your current weight, the importance of protein goes far beyond physical appearance and muscle building.

A necessity for every body

 

Protein is an organic compound, composed of 22 amino acids, otherwise known as the building blocks of life and is an important component of every cell in the body.  Protein is stored in muscles and organs and the body utilizes it to build and repair tissues, as well as for the production of enzymes and hormones. Proteins also make it possible for blood to carry oxygen throughout the body. Along with fat and carbohydrates, protein is a "macronutrient," meaning the body needs relatively large amounts of it. The Institute of Medicine of the National Academy of Sciences has concluded that our daily protein requirements should be 10% to 35% of our total caloric intake, with men needing slightly more than women. A lack of protein can cause loss of muscle mass, decreased immunity, as well as weakening of the heart and respiratory system.

 

How protein affects your weight

The widespread popularity of high-protein diets is due in large part to their ability to help manage hunger. When protein is absorbed, it sends a signal to the brain to decrease your hunger. Another benefit of protein is that it raises your resting metabolism by maintaining muscle mass. As we age, muscle mass decreases without exercise, so staying fit is a key to burning fat by keeping your metabolism high. Protein also leads to a much less rapid rise and fall of blood sugar and insulin, so you avoid the "sugar highs and lows" after eating sweets without adequate protein. Certain foods, however, provide a healthier resource for protein than others.

Consider the source

The PROTEIN and ESSENTIAL AMINO ACIDS in Shakeology can help you:

Build and repair muscles

Reduce hunger and food cravings

Promote ideal blood sugar levels

Support brain function to help promote alert thinking and a positive mood

Promote healthy skin, hair, and nails

 

 

November 2, 2013 - Pomegranate Salad with Walnuts and Cabbage

I found this recipe on Team Beachbody.  I was not sure about this salad when I first saw it because I am not a fan of cabbage, but we made it and absolutely loved it!  I plan on making it again in the near future.

 

Pomegranate Salad with Walnuts and Cabbage

Ingredients:
2 Tbsp. extra-virgin olive oil
3 Tbsp. apple cider vinegar
1 tsp. raw honey
1 dash sea salt
½ medium head cabbage, finely shredded (about 5 cups)
2 medium carrots, finely shredded
½ cup pomegranate seeds
¼ cup chopped raw walnuts
2 green onions, sliced thin
12 fresh cilantro sprigs, finely chopped
Preparation:
1. Combine oil, vinegar, honey, and salt in a small bowl; whisk to blend. Set aside.
2. Combine cabbage, carrots, pomegranate, walnuts, green onions, and cilantro in a large bowl; mix well.
3. Drizzle cabbage mixture with dressing; toss gently to blend.

Nutritional Information (per serving):

Calories: 176

Fat: 12 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 115 mg

Carbohydrate: 16 g

Fiber: 5 g

Sugar: 10 g

Protein: 3 g

November 1, 2013 - Rockin Body Review

Rockin Body is without a doubt my favorite workout program.  It was the first program I bought from Team Beachbody.  If you love to dance and like the music from the 70's, then this is the perfect program for you.  It doesn't feel like an exercise, it's just FUN.

With the high-energy atmosphere of Rockin’ Body your workouts feel like a dance party.  You don’t have to be a great dancer to pick up the moves, Shaun T teaches you easy dance routines and you'll perform a full dance routine at the end of each segment.
Rockin’ Body's dance-based workout is a system that will burn calories and party off the pounds. Set on a large stage with costumes and flashing lights, it’s designed to feel like a live rock show, complete with an audience.  Shaun T teaches you easy-to-follow dance moves you can show off in clubs, and you’ll perform a full dance routine at the end of each segment.

For only $19.95, you really can't lose.  Just go to Team Beachbody, sign up for their FREE membership, put me - Donna Cox - as your coach (or just click the ad below) and start melting the pounds away. :)