Wow! June got away from me and not a single post. Sorry folks, it was a busy month. However, today I got a little inspiration from a discussion in my Pilates class and thought I'd get the facts straight and share them with you.

What IS the difference between Greek Yogurt and regular? Does it come from Greek cows?

Well, no. The differences stem from the process in which Greek Yogurt is created (and I'm guessing this process is what is used by the Greeks for their yogurt, but that's a guess, don't quote me on that.) You see, Greek yogurt is strained. The straining process removes some of the salts and sugars, AND liquid whey making it creamier and thicker and most importantly, higher in PROTEIN than regular yogurt.

Greek Yogurt is lower in fat and probiotic-rich as well. As far as lactose intolerance is concerned, if you only have a mild intolerance, Greek Yogurt is a good option because of the removal of the sugars. The sugars are where the lactose is, and are what cause the stomach pain in lactose intolerant individuals. The live cultures help to convert whatever lactose is left into lactic acid, making it easy for the body to absorb it. If your case is more severe, you might have discomfort eating Greek Yogurt so go carefully.

However, if you have no issues, enjoy it! It's good for you and it's versatility makes it a great option to use as a sour cream substitute, like in dips!

My 5 day Challenge

If you’ve been trying to make changes in your diet or are following a diet that isn’t working and you’re looking for a change, try my 5 day challenge. I dare you.

I’ve prepared 5 days of menus for a busy/healthier lifestyle. If you can do it for 5 days, you will see a difference. You’ll experience more energy and even maybe lose a couple pounds. (I said it’s healthy, not a magic bullet).  I’m challenging you to eat according to plan and see the differences in how you feel, inside and out.

Print the pdf.

What do you have to lose? Interested? Follow me for 5 days. I’m starting mine tomorrow, but first, the guidelines, inserted with tips and my 2 cents (of course).

1. Eat your first meal within an hour of awakening. This is why I wake up and have my whey protein shake. I’m not usually hungry when I wake up so this awakens my metabolism. If, on the off chance, I am hungry it satiates me until I have a break to eat, usually around 10:30-11:00am. Adjust your times accordingly, but follow a set schedule, just to start with.

2. Eat every 3 and 1/2 hours. This is a guideline, but I find, especially for those of you who are busy and forget to eat, setting a schedule to fuel up works better than relying on your stomach to tell you, at least until you get use to listening to what your tummy is telling you.

3. Never have 2 protein shakes in a row. A protein shake is to fuel you up in those times that you don’t have a lot of time. Not to be a meal replacement for every meal. When you double up on your shakes, you risk spiking your blood sugar. Split them up throughout the day. They are a very helpful meal alternative, but only when not abused.

4. If you’re too busy to cook yourself a breakfast, make it the night before. All my egg dishes have been refrigerated before hand and they heat up nicely. I usually make 3 of my breakfasts at once. Eggs are simple to cook. Don’t be lazy. It actually takes me 10 minutes to cook and clean up an egg breakfast. Prepare your meals ahead of time so you aren’t scrambling to cook, while your blood sugar is crashing.

5. Keep it Simple. If you find one of the recipes is easy to prepare (such as the salads) then don’t be afraid to repeat. My recommendations are high quality foods so eat as many salads as you like. Also, get a blender bottle (or 2) makes the protein shakes easy to prepare, store and take on the go.

6. Cook your chicken all at once. Chicken stays good in the fridge for 3-4 days so cook it and cut it up for salads. This removes the step of having to actually cook. When I get home late, after 8:00pm usually, I’m ready to eat. I don’t want to cook. I get out my chop bowl and 5 minutes later, I’m sitting down to eat. No fuss. No muss.

7. Drink the shakes all at once. Don’t savor them over 30 minutes. To be most efficient, you need to drink it down.

8. Actual food is a little different. I eat a moderate portion, slowly, then wait to see if I want more. I have it down to exact on my portions, just looking at them. This comes with practice so only serve yourself 1 serving. Then wait 20 minutes. My servings are between 250-300 calories which is plenty for most of you. Trust me on this. We’re retraining your body and your mind to differentiate between a craving and actual hunger.

9. Most everything can be purchased at Trader Joe’s with the exception of the Protein Shake. Everyone asks me what I recommend. I choose Pro-Complex because it’s the right balance for this program, it’s high quality, it tastes delicious, it mixes well, and it doesn’t cause bloating. You can also choose a hydrolyzed whey protein if you have digestive issues. Although I found that the Pro-Complex has not affected digestive issues in the clients I’ve worked with.

10.If you don’t eat pork, fish, etc, you can use any of the other options in place of. Don’t replace with Tofu. These meals are not balanced to vegetarian ratios. Not discriminating, vegetarians are very specialized in their diets. It requires private consulting, as every vegetarian is different in their tastes.

11. Lastly, you’ll notice some common themes. Spinach, eggs, chicken, for example. I’ve chosen foods based on their nutrient ratios, easiness to prepare, nutrients and I love flat belly foods. So yeah, eat your spinach. It’s good for you.

Here’s the Plan:

Day 1

7:00a.m. - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

10:30a.m. - Colleen’s Egg Roll Up.

2 Large Eggs, scrambled
1/2 Piece of Trader Joes Whole Wheat Lavash Bread
1 Tbsp Trader Joes Light Shredded Three Cheese Blend
Serve with Salsa, Pico de Gallo, or Hot Sauce

299 Calories 18g Protein 25g Carbs 12g Fat

Make it lighter - Use only 1 Large Egg + 3 Egg Whites, Scrambled

270 Calories, 23g Protein, 25g Carbs, 7g Fat

2:00pm - Turkey w/Flat Bread and Hummus

4 oz Turkey Breast, Boar's Head, Low Sodium (or Columbus)
1 serving Trader Joes Corn Tortilla Flat Breads
1 oz Hummus ~ 2 Tablespoons

5:30pm - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

9:00pm - Glazed Pork Chops w/Baby Greens & a Glass of Red Wine

3oz Lean Pork Chops
3 Cups Baby Spinach & Baby Greens chopped
3 tablespoons Balsamic vinaigrette Salad Dressing

288 Calories, 19g Protein, 9g Carbs, 8g Fat

Day 1 Notes: I’m teaching classes between 5:00-8:00 most nights so I have the protein shake before I go into my classes and eat my dinner in the evening. You can swap these two and eat dinner around 5:30 and have the shake in the evening (or something different). Be Creative.

Day 2

7:00a.m. - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein or try something different and use 1/2 scoop of each. Yummy.

260 Calories, 25g Protein, 18g Carbs, 5g Fat

10:30a.m. - Colleen’s Quick Protein Scramble

1 Large Egg + 4 Egg Whites, scrambled
(Can add Diced red and yellow peppers and onions)
Fresh Spinach
1 Piece of Whole Wheat Toast

Serve with Salsa, Pico de Gallo, or Hot Sauce

270 Calories 20g Protein 24g Carbs 7g Fat

2:00pm - Spinach Salad w/Chicken

4 oz Chicken Breast, diced
3 Cups of Fresh Spinach
2 tblsp of crushed walnuts
3 tblsp of Trader Joe’s Cranberry Walnut Gorgonzola Dressing

275 Calories 26g Protein 14g Carbs 10g Fat

Make it lighter – Ditch the nuts, OR use only 2 tbsp of dressing

5:30pm - Pina Colada Smoothie

1 Scoop Pro Complex – Vanilla Whey Protein
8-10 Ounces of water
2 Ounces Frozen Mango Chunks
2 Ounces Canned Pineapple Chunks
2 tsp Coconut Oil

227 Calories, 23g Protein, 19g Carbs, 8g Fat

9:00pm - Colleen’s Spicy Thai Salmon - See Recipe

3.75 oz Salmon
2 cup Garden Salad, Lettuce & Vegetables
2 tablespoon Spicy Peanut Vinaigrette Vinaigrette
245 Calories, 21g Protein, 19g Carbs, 9.5g Fat

Day 2 Notes: Get a salad Chop Bowl. They make salads super easy and when the lettuce is chopped, it’s not only more tasty because the dressing coats the leaves better, but it makes it easier to eat.

Day 3

7:00a.m. - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

10:30a.m. - Colleen’s Sunrise Egg Sandwich

2 Large Egg + 3 Egg Whites
1 Whole Wheat English Muffin
1 slice American LF Cheese or Chedder

Serve with Salsa, Pico de Gallo, or Hot Sauce

279 Calories 19g Protein 26g Carbs 9g Fat

2:00pm - Turkey Club Wrap - See Recipe

3 oz Turkey
1 low carb whole wheat wrap
1 slice of bacon
Lettuce / tomato / cucumber
Spicy sauce

270 Calories 24g Protein 20g Carbs 9g Fat

5:30pm - Colleen’s Protein Power Smoothie w/Milk or Greek Yogurt

1 Scoop Pro Complex – Vanilla Whey Protein
4 oz of LF Milk or 6 oz water + 1 oz LF Greek Yogurt (2 spoons)
1 tbsp Peanut Butter
1 Banana

270 Calories, 25g Protein, 20g Carbs, 9g Fat

9:00pm - Colleen’s Zesty Fiesta Salad

4 oz Chicken Breast, diced
3 Cups of Fresh Spinach & Baby Greens Mixed
7 White Corn Tortilla Chips

Dressing: 1/4 cup Pico De Gallo with .5 Tbsp Olive Oil & 2 Tblsp Red Wine Vinegar

277 Calories 28g Protein 15g Carbs 11g Fat

Day 4

7:00a.m. - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

10:30a.m. - Weekend Omelet

2 Large Eggs + 2 Egg Whites
1.5 cups spinach
1 oz Peppers + 1 oz onions (add mushrooms, tomatoes, whatever you want)
Serve with 1/2 whole wheat English muffin.

274 Calories 20g Protein 19g Carbs 11g Fat

2:00pm - Easy Easy Turkey, String Cheese, Apple

2 oz Turkey
2 Trader Joe’s LF String Cheese
1 Large Apple

238 Calories 24g Protein 19g Carbs 6g Fat

5:30pm - Edamame

7 oz cooked soy beans

280 Calories, 22g Protein, 22g Carbs, 10g Fat

9:00pm - Colleen’s Peanut Thai Salad

4 oz Chicken Breast, diced
3 Cups of Fresh Spinach & Baby Greens Mixed
2 Tbsp Raw peanuts
2 Tbsp Trader Joe’s Asian Style Spicy Peanut Vinaigrette

259 Calories 28g Protein 13g Carbs 9g Fat

Day 5

8:00a.m. - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

11:30a.m. - Colleen’s Weekend Eggs

2 Large Egg
2 Pieces of Bacon
1 Piece of Sourdough Toast

Serve with Salsa, Pico de Gallo, or Hot Sauce

314 Calories 19g Protein 14g Carbs 19g Fat

Yes, there’s a lot of fat in this. Eggs have fat and so does bacon. If you want to lighten up the fat, go for egg whites and turkey bacon. I like my eggs with the yolks, I like real bacon. It’s personal preference and I don’t do it everyday so lighten up. You do what you’re comfortable with. Canadian Bacon is also a lighter choice.

3:00pm - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

6:00pm - Off Plan Meal with Dessert, because I like it and I deserve it! I was good for 5 days.

10:00pm - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

And the Shopping List: (I hope I didn’t miss anything, I hate running to the store for one thing)

Large Eggs
Egg Whites (can use prepackaged or better to make your own)
Trader Joes Whole Wheat Lavash Bread
Trader Joes Light Shredded Three Cheese Blend
Trader Joes Corn Tortilla Flat Breads
Trader Joes Baby Greens & Baby Spinach
Trader Joe’s Spicy Peanut Vinaigrette
Trader Joe’s Balsamic Vinaigrette Dressing
Trader Joe’s Cranberry Walnut & Gorgonzola Salad Dressing
Trader Joe’s Light String Cheese
Chicken breast- boneless/skinless. Can use Trader Joe’s Just Chicken
Thin cut Trimmed Pork Chops
Salmon Fillets
Bacon – trimmed
Edamame – cooked or cooked and shelled
Sourdough bread
Almond Milk – Regular
LF Milk (optional)
Apple(s)
Banana(s)
Fresh Turkey – High Quality such as Columbus or Boar’s Head
Hummus – Regular, Spicy, or flavored
Whole Wheat English Muffins
Fage Greek Yogurt 2%
Peanut Butter
Pro Complex Vanilla Whey Protein
Pro Complex Chocolate Whey Protein
Trader Joes Pico de Gallo

Let’s do it!

Kirstie Alley - Wow!

 

I just saw Kirstie Alley on a commercial and I was blown away! She looks fantastic.

I’ve been rooting for her since the beginning. She’s always been one of my favorite people I have to say and her battle with weight has caused me some grief. Seeing her struggle with things beyond just her weight, I can, as I sure most of us in some way, can empathize.

So many things factor into getting on a plan and sticking to it. The most important being your WHY.

It looks to me like Kirstie has found her WHY and she looks absolutely amazing. She’s happy, she’s dancing, she’s doing something right nutrition wise. I’m sure she has a nutritionist somewhere in the background helping her balance her meals because like me, Kirstie loves food. There’s no way either of us would give it up just to be thin.

A note here, because I know I’m going to get asked:

The product she’s using is some kind of supplement. The ingredients are not listed on the website so I have no idea what’s in it or whether or not it’s good for you. It claims to boost energy and be organic, that’s all I know.

I’m not endorsing any product here. I’m simply saying Kudos to Kirstie for finding her passion in exercise and making her health a priority.

To Your Health my Friends!

Colleen

Turkey Sliders with Sweet Potato Fries - Five Star!

What you'll need:

1lb ground turkey
Whole Wheat Hamburger Buns
1 3.5oz box mushrooms
1 Medium Purple Onion
2 Sweet Potatoes
Best Foods Olive Oil Mayonnaise
Hamburger fixins'

Make it Happen

Chop up 1 box mushrooms (3.5oz) and 1 medium purple onion. Caramelize in olive oil & 1/2 tbsp butter (for flavor).

Mix caramelized mushrooms and onions with 1lb of ground turkey. Round the meat into 6 burgers, I like to make them thick because ground turkey tends to dry out easily. The caramelized onions and mushrooms add ridiculous flavor to an otherwise flavorless burger meat. I've had them both grilled on the BBQ and cooked on the stove. In both cases they were juicy and flavorful!

Whole Wheat hamburger buns. If you can find low carb, good for you/even better, but most hamburger buns tend to be too large for these burgers anyway, so my solution...I took a large biscuit cutter and trimmed off about 1/3 of the bun, making them the perfect size to fit my burgers. I'd rather save the carbs for the sweet potato fries!

I top my burger off with lettuce, tomato and 1 tablespoon Olive Oil mayo mixed with some ketchup and pickle relish. I HIGHLY recommend the Best Foods Olive Oil mayo to anyone who likes mayo on their sandwiches and burgers. Half the calories of regular mayonnaise. You can't tell the difference in flavor at all. Unlike light mayo which tastes obviously light...and by that I mean bad...the Best Foods Olive Oil mayo is delish and it's a MUFA. Give it a try. It's awesome, that means Colleen approved :)

255 Calories 11g fat (7 if you skip the mayo, but hey, it's a MUFA) 26g protein, 15g carbs

Not too shabby. I added 2oz of sweet potato fries which bumped the calories up to 300, carbs up to 26, still within my ratios and it was worth it. Overall a healthy delicious backyard BBQ meal.

Now I'm hungry. Time to cook!

Turkey Club Wrap

And yes, you can use real bacon :)

• 1 slice bacon (cooked)
• 1 whole-grain, low-carbohydrate wrap (look for a wrap with approximately 17 grams of carbs and less than 3 grams of fat per wrap) or whole wheat bread, depending on your personal meal plan and nutritional parameters
• Sauce - 1 tablespoon olive oil mayonnaise + 1 tablespoon 0% fat Greek Yogurt + Sriracha sauce (a hot chili sauce found in the international aisle at your favorite supermarket), to taste
• 3 ounces deli Boar’s Head turkey breast, lean, low sodium (fresh turkey is better)
• romaine lettuce leaves
• 2 slices tomato
• 4 slices cucumber

Nutrition Per Serving: ~ Calories: 270; Protein: 23.5 grams; Carbs: 19.8 grams; Fat: 8.7 grams

4 Foods That Will Help You Sleep

Do you have trouble sleeping at night? If you're up to try anything to get your 40 winks, here are some ideas you can use as an alternative to pharmaceutically induced sleep.

Be sure and let me know if they work. I would test them myself, but I don't have trouble falling asleep. My problem is waking up an hour before my alarm. Still looking for something to help with that.

Pumpkin Seed Powder: More tryptophan than a glass of milk. Mix with applesauce (or any carb) which allows tryptophan to enter the brain more efficiently.

Tart Cherry Juice. Tart cherries are particularly high in melatonin, the hormone released by your brain that helps you fall asleep. Tart cherries have 6x more melatonin than a regular cherry and the Juice has 10x more. Drink it an hour before bed. 

Scottish Oatmeal: Oatmeal helps the nervous system relax and release tension. Scottish Oatmeal is high in tryptophan and melatonin. 1/2 cup an hour before bedtime. Throw some blueberries in it. Yum!

Dandelion Greens: The liver metabolizes your hormones. Insomnia can be related to a hormonal imbalance. Dandelions clean out the liver. Are you following this?

Easy Glazed Pork Chops

This one's so easy and one I that always gets requested when my girl comes home to visit. Served with a bed of greens you can enjoy it with a glass of wine guilt free. 

Here's the Flavor:
2 Tbsp Grade B Maple Syrup
2 Tblsp Dijon mustard
2 Tblsp EV Olive Oil
1 Tblsp Balsamic Vinegar
Salt and pepper to taste

Hint: I mix a little of this with my salad dressing.

Use thin cut chops, they cook fast making this a meal in under 20 minutes. Covers about 6 chops nicely. Dip your chops in the sauce, place in a pan. Cook on both sides for about 3-5 minutes (depending on how thick your chops are) on med-high heat. Once they're done, remove them from the pan, add about 2-3 Tablespoons of water to the pan, put it back on the heat and add the leftover dip. Cook to reduce and pour it over the chops. Serve with 2 cups chopped baby greens tossed in a balsamic dressing. Quick, easy, delicious.


For my friends out there, here's the Ratios

3 oz Pork 100cal 19Protein 2Fat
2 cups Spinach Salad 14cal 2Carb
3 Tbsp Balsamic Dressing 66cal 3Carb 6Fat
1 4oz Glass Red Wine 87cal 2.4Carb

Get Your Health in Rhythm: Tip #1

Make it easy on yourself.

Are you always forgetting something that interrupts the Rhythm of your day? Did you leave your planned meals at home as you rushed out the door?

Always have an MRFK (Mobile Readiness Food Kit) & Water with you. Keep 1 in your car, at work in your desk, or in your purse. Getting stuck in an endlessly busy day without water or food will not only cause your blood sugar levels to crash, igniting sugar/carb cravings, but your stress amplifies when your body is starving, and you become too cranky to deal with it. Even if it's a Power Crunch bar in your purse, remember to have something to carry you through to your next meal.

**Here's a hint to make it super easy, get 3-4 of the Camelbak type water bottles, they're easy for on the go, just flip the top and drink.

Spice up your Nutrition for Awesome Health Benefits: Cinnamon

Eating healthy doesn't have to be a bland meaningless experience. Adding flavor to your food doesn't even add calories. Using fresh spices or the dried ones you have in your pantry will not only flava up your food, but there can be some terrific health benefits as well. In some parts of the world, spices have long been used for their medicinal qualities. Here in the States, they are quickly gaining popularity again as we start to see the negative effects of Western Medicine and Big-pharma remedies. 

Follow me as I delve into some spices that really offer more than just a party for your taste-buds.

Cinnamon: One of the oldest spices known has become a topic of debate. Does it really do all the things the Internet says it does? When it comes to spices there is not a lot of medical research out there. Believe me, Big-Pharma is taking over the world and they would rather pump you full of potentially dangerous drugs and make a lot of money, then have you purchase a canister of cinnamon at your grocery store. I say, try it, if it works, great. If it doesn't, what do you have to lose? Your toast sure tasted good this morning.

Personally, I've used cinnamon mixed with honey as a topical remedy for a pinched nerve. For those of you who have experienced a pinched nerve, you know the process to reduce the inflammation and get back to feeling normal or pain free is a long one. I had plenty of time to try everything I could find and I will tell you, it offered temporary pain relief and for that I was grateful. Draw backs for me were, slight skin irritation (I didn't care, I was in so much pain) and it's a messy treatment!

So here are the known benefits of cinnamon:

Cinnamon may be helpful in lowering blood sugar and there is research that it may be helpful as a supplement to regular diabetes treatment for people with Type 2. There was a study published in 2009 that found cinnamon taken twice a day for 90 days improved hemoglobin A1C levels in people with Type 2 diabetes. The theory is that it increases insulin action. I wouldn't count on cinnamon alone of course, but with a proper diet, exercise and regular monitoring, what would it hurt to try? (Consult your doctor first before taking any supplements, especially if you have a medical condition.)

Cinnamon is known to have anti-fungal, anti-parasitic, and antibacterial properties which help to fight yeast infections, head lice and stomach ulcers.

It has a blood thinning compound and anti-inflammatory properties that assists in blood circulation which can reduce arthritic pain. 

It has been know to relieve indigestion, bloat and stomach upset.

Cinnamon is a natural source of antioxidants.

Now for the side effects, when used topically, as I stated above, it can irritate your skin. Ingested in high doses, it can harm your liver. As an addition to your daily diet, not overdone, it's a good thing. Add it to your food, it will make it taste great and give you some health benefits as well.

To your Health!

a Why for Change

Diets, Eating Plans, Supplements, Surgery. When it comes to losing weight our mindset is to drop it quick because 'I have a _______________ in 6 weeks'. This is a goal for an event, a moment in time. A Why is different. A Why is a decision to change and it's much more powerful than a goal.

For some of you, reaching a goal is as easy as adding extra workouts to fit into the dress you bought for a wedding before you gained those pesky 5 pounds. For others, it's not that simple. Losing weight feels like a life sentence and for every failure, you become more defeated. A quick fix may work for a moment, but true change comes with success and it is driven by your Why.

So your first step is to know your Why. What things are important to you in your life? Your Spouse? Your children? Do you want to be able to go out on a beautiful day like today and hike for 2 hours? Or ride a bike? Or go to the beach? Everyone's Why is different.

Once you become clear on where you want to take your health and Why? Then everything you do from that point becomes a step to getting there, a journey.

What's your Why?

30 Days to Effect YOUR Change

Krill Oil vs. Fish Oil

The more you know about Nutrition, the more you become aware of the 'Flavor of the Week' when it comes to supplements that will enhance your health. One of the latest to hit the media and get attention is Krill Oil and how it compares to Fish Oil.

The bottom line for both of these products is the Omega 3 essential fatty acids DHA and EPA. Both are a source of these crucial Omega-3 fats. So how do you determine which is better?

Both DHA and EPA are important but it is considered that DHA ranks higher among the two. Adding these fats promotes a plethera of health benefits, including mental acuteness, reduction of risk of heart disease, cholesterol level management and weight loss.

When picking an Omega-3 supplement it's important to look at the DHA levels, level of contamination, scientific studies to back the product and warnings or side effects.

Although Krill oil absorbs more effectively, it is very low in DHA. Claims that Krill oil is lower in toxic contamination are unjustified as with any product, decontamination is a process that most reputable manufacturers put their product through.

I found some scientific studies show benefits for cholesterol levels, but there isn't a whole lot of information out there to determine one is better than the other, other than the fact that Krill oil is said to be higher in astaxanthin, an antioxidant that crosses the blood-brain barrier, theoretically protecting the brain from free radical damage. However, there are Omega-3 supplements that contain this powerful antioxidant.  

Some things to consider:

• If you're pregnant or breast feeding, effects of Krill oil are not known. Stay on the safe side and don't use it.
• If you have a seafood or shellfish allergy, you may have a reaction.
• Krill oil slows blood clotting so don't take it if this is going to be any kind of an issue.

WebMD states that "Krill oil seems to be safe for most adults when used appropriately for a short amount of time (up to 3 months). Research on krill oil has not adequately evaluated its safety or possible side effects. However, it is likely that krill oil can cause some side effects similar to fish oil such as bad breath, heartburn, fishy taste, upset stomach, nausea, and loose stools."


So my opinion, know the benefits and weigh your options. Read the labels and compare DHA, EPA and Astaxanthin before buying.

Foods that Nourish you on the Inside and Outside - Cottage Cheese

Dairy is good for your bones and face. But it’s the selenium in cottage cheese, not the calcium, that makes it a beneficial food. Selenium, an essential mineral, teams up with vitamin E as a powerful free radical-fighting antioxidant duo. Plus, it’ll protect against skin cancer and fight dandruff.

Cottage cheese is rich in Calcium and full of protein, important for bone density, making cottage cheese a healthy addition to your diet. It also contains riboflavin, vitamins B-12 and B-6, folate and vitamin A. Cottage cheese is a source of other minerals such as zinc, potassium, and phosphorous. 

Foods that Nourish you on the Inside and Outside - Mushrooms

Rich in riboflavin, a B vitamin that’s vital to your skin. Riboflavin (vitamin B2) is involved in tissue maintenance and repair, and improves skin blemishes caused by rosacea. Mushrooms also pack more antioxidants than some vegetables according to WebMD - "Antioxidants help cells in the body ward off damage from dangerous oxygen molecules called free radicals. Free radicals may play a role in serious illnesses such as heart disease, cancer, and Alzheimer's disease."

Put them on your list. Mushrooms are good for the inside and out!

Foods that Nourish you on the Inside and Outside - Mangoes

Mangoes have more than 80% of your daily requirements for vitamin A, a rich antioxidant making them good for you inside and out. They’re such a great food for your skin as well because vitamin A maintains and repairs skin cells.

Bonus, they're only 70 calories per serving! So throw some frozen mango into your protein smoothie to add that extra yum. ;)

Foods that Nourish you on the Inside and Outside - Avocados

Avocados - Full of essential oils and B-complex. They contain lots of Niacin (vitamin B3) is especially important for healthy skin. Niacin, an anti-inflammatory, it soothes irritated skin and red, blotchy skin.

One avocado has 3.8 mg niacin – 27% of your daily need

Bonus: Avocado fats are a Monounsaturated Fatty Acids. Mono's are the good fats and are key when trying to lose weight.

Foods that Nourish you on the Inside and Outside - Baked Potatoes

Yes, baked potatoes! They contain 75% of your daily copper need, this essential mineral works with vitamin C (also contained in a potato) and zinc to produce the elastin fibers that support skin structure.

Potatoes are a complex carb loaded with fiber, which means they break down slower and make you feel fuller longer. Long snubbed by the GI, research has shown that the GI label is incorrect. Preparation can change the GI level, such as baking. Just be aware of what you put on it!

Tip: Try replacing sour cream with greek yogurt.

Truth or Myth: The Lies you Believe about Losing Weight #5

Reduced Fat or Fat Free products will help you lose weight

This is clever marketing. Words like All Natural and even Organic get tossed around in the same context, to make you believe that you are making a better decision for your body. Oftentimes the opposite is true. Reduced or Fat Free products might lower the grams of fat, but if you read the labels carefully, it's usually the same amount of calories just redistributed into chemicals and or heavier carbs and sugars.

If you know how to read labels, you have everything you need to make healthy decisions in the foods you buy. Don't be fooled by the marketing hype on the front of the label. Look to the ingredients on the back. This is where the truth is (or at least what the FDA makes them own up to).

Want to learn how to read a label? Make better choices? Like my Facebook Page and come to my Nutrition Ignition Classes every Saturday @ The Studio. You can sign up online!

Truth or Myth: The Lies you Believe about Losing Weight #4

Never eat after 8 or you'll gain weight.

People believe this because people say this, but it's a myth. The thinking is that you aren't active at night so you shouldn't be fueling your body, and an undeniable truth is, the evening is when we eat things that have the most calories, e.g. that after dinner desert.

The truth is, if you're Fueling Your Body Efficiently throughout the day, you should eat up until an hour before you go to bed in order to maintain Blood Sugar Stabilization. This will help your body to wake up refreshed and energized.

I teach all these things about eating at my Fuel Your Body to work Efficiently for you Workshops @ The Studio. Education is your strongest weapon in the battle to lose weight. You can check dates and register all online.

Truth or Myth: The Lies you Believe about Losing Weight #3

Eating Pasta Makes you Fat

It's not the Pasta that's making you fat, it's the way you're eating it. hence the image. This is a lot of pasta, probably filled with cheese, doused in a heavy cream sauce...It looks absolutely divine, and this is the pull. I've long said that pasta should be a side dish. I love Pasta! I don't want to give it up, but once you pile a plate high, smother on some sauce and load it up with cheese, you've now created a very fattening dish indeed.

What to do? Well Dr. Oz says to use the A-OK sign with your fingers as a measurement for uncooked pasta. I say it's going to be different for different people but if you have a cup of pasta and drop on top of it a beautiful piece of salmon or chicken and then put a little bit of pesto or even cooking juices (cooked in olive oil of course) over the top, you have quite a lovely & healthy dish.

Like me on Facebook to get great ideas and shortcuts on eating healthy! 

Truth or Myth: The Lies you Believe about Losing Weight #2

The More Calories you cut The More Weight You Lose.

Not necessarily. Our bodies adjust to the nutrients we put in them. If a good portion of your calories are made up of processed foods lacking nutrients, your body will slow down your metabolism and goes into crisis mode, storing fat and using muscle for energy. A low metabolism means you are slow moving slower and burning less calories. You might lose weight, but you're losing the wrong weight.

What to do? Eat every 3-4 hours a meal of nutrient rich whole foods containing protein, fats, and carbohydrates. This will stabilize your blood sugar, boost your metabolism and help you to burn burn burn. The more of that stored fat you burn away, the more your body will need additional calories to make up for the used storage.

Learn more at my Fuel Your Body to work Efficiently For You Workshops @ The Studio in Newbury Park

Ormedic bio-peptide creme by Image Skincare

I think I'm in love.

From the first time I used the Bio-Peptide creme from the Ormedic line at Image, I could SEE a difference in my skin. Literally see it.

I'm not just saying that because truth be told, I used the Vital C hydrating enzyme mask and though the scent was divine, after about 5 minutes it was burning my skin so I rinsed it off. I'm not sure what caused the reaction. I think my skin was a little overworked at the time. I tried it again a week later and it was fine, but our relationship is a little strained now. 

However, the Bio-peptide creme and I have been smooth sailing since day 1. My skin feels better and it's  evened out my skin tone, noticeably. It also doesn't hurt that it smells very good. I've gotten into a little routine using the BP creme at night and am extremely happy with the results. I have to say, I'm loving these products more and more. So what's in it? Let's go down the list:

Aloe Barbadensis Leaf Extract (Organic) - Aloe Vera leaf. We all know the benefits of Aloe, but for those who want to know specifically, used topically, it heals skin, protects against UV damage, helps with skin conditions such as acne and rosacea, is high in antioxidants, contains salicylic acid which has anti-aging benefits. I could go on but we know already. Aloe is great for your skin.

Olea Europaea Oil (Organic) - Olive Oil. Since it has high vitamin E content, olive oil acts as a powerful antioxidant for the skin. Its regular application helps in maintaining youthful, healthy, glowing skin. Olive oil is a natural moisturizer as well, and you can use it for balancing the moisture levels of the skin.

Apricot Oil - Plant Extract

Japanese Green Tea (Organic) Green tea is a potent anti-inflammatory agent thereby reducing inflammation in the skin, and most importantly having an inhibitory action on collagenase, which is a collagen-reducing enzyme that breaks down collagen.

Palmitoyl Oligopeptide - Matrixyl - Stimulate collagen production and encourage the production of inter-cellular matrix substances such as hyaluronic acids

Ubiquinone - also known as CoQ10. The latest research suggests that topical application of CoQ10 has antioxidant and anti-inflammatory effects

Sodium Hyaluronate found naturally in the extra-cellular space within bodily tissues, especially in the face, this lovely little ingredient helps your skin bring and absorb more water more effectively helping to support and hydrate the skin.

Shea Butter - is a rich source of antioxidants

Grape Seed Extract - Rich with a number of very potent antioxidants that help for diminish the sun’s damaging effects and reduce free-radical damage

Cucumber Extract - There isn't a lot of basis for the theory that Cucumber helps soothe puffy eyes, however there is research showing the lutein component of cucumber can have an effect on suppressing melanogenesis, or the process that leads to skin discolorations. Additional in-vitro research has shown that the constituents in cucumber can help protect skin against carcinogenic substances that cause tumors.

Truth or Myth: The Lies you Believe about Losing Weight

 

It’s the 5th of March and I’m a week behind on Dr. Oz. I think I suffered from D.O. overload from the week before, Actually, I watched this episode yesterday and I thought, just in case you didn’t get to see it, I should recap these “Five Diet Myths Busted!”

There were 25 in total. He didn’t get to debunk them all. We’ll cover his 5 first, then see how far we get. No promises. So here’s number 1.

First up to bat. Diet Soda.

Have you ever watched his show? Then you know his format. He’s interactive. Pulling people up on stage with him, using them to demonstrate his points. Now I think Dr. Oz is downright sexy but I don’t believe that I would endure being wrapped in saran wrap sporting a red hard hat, getting lord knows what dumped all over me. Not even for him. Megan is a brave soul indeed. She’s one of the believers that if it has less calories, then artificial sweeteners be dammed, it’s gotta be good for you. He so sweetly asks her if its working for her. No, not really. He then leads her across the stage…The bottom line is artificial sweeteners have absolutely no nutritional or biological business in your body AND they keep you craving sugars because your feeding it something it can’t really use so it want’s more. Stabilize your blood sugar levels and you won’t need soda of any kind.

You really don’t need it, and most of you know it. No secret here.

Technorati Tags: Diet myths,nutrition,weight loss,diet soda,diet coke,losing weight

Eat Well for your Skin

Five foods to add to your diet that will help replenish and rejuvenate your skin!

Studies have show that you really are what you eat. Simply by adding these antioxidant rich foods to your diet, you can help your skin look more healthy and radiant! Leave behind greasy processed foods and start eating to give your skin the nourishment it needs.

1. Spinach: The folate levels in spinach help maintain and repair DNA, which can reduce cancer-cell growth in your skin. It also contains a plethora of other vitamins including vitamin E and vitamin A, excellent for your skin's healthy glow.

2. Almonds: Vitamin E is a great antioxidant, which helps to defend yourself against sun damage and Almonds are chock full of them! Easy to grab a handful to eat on the go, almonds are also a good source of magnesium and protein and loaded with the good fat - monounsaturated fatty acid. Added bonus, a terrific snack that can help stabilize blood sugar levels.

2. Blueberries - Studies have shown that the antioxidants in blueberries contain anti-aging properties. When it comes to looking younger, blueberries can‘t be beat! Inflammation is a major cause of skin aging and wrinkling so, once again, the powerful anti inflammatory properties of blueberries are high up on my list.

4. Foods rich in Omega-3 Fatty Acid and Zinc such as Tuna, Salmon, even Oysters. Omega-3s can reduce dryness and inflammation in your skin, two components that speed up the aging process. While Zinc assists in new cell production and the sloughing off of dead skin as well as reducing acne.

5. Papaya, carrots & Sweet Potatoes - the Orange foods are full of beta-carotene. Our bodies convert beta-carotene into vitamin A, which acts as an antioxidant, preventing cell damage and premature aging. In the case of vitamin A, you also get anti-acne benefits as well.

Eating a diet of whole unprocessed food, whatever they are, helps your body in so many ways to heal, rejuvenate and fight off infection. Go ahead and post a comment or ask me a question! I love to hear from you.

Image is Everything

My good friend Maryam is a Skin Care Specialist (and Master Eyebrow Designer). Maryam recently embarked out on her own, leaving Pure Beauty and opening up her very own place. During the transition, she and I were having a discussion on products. She wasn't sure if she wanted to continue with the product line she had been carrying at her last location. Although a reputable brand, it seemed to both of us that a 'greener' option would be more suitable for her new business and more fitting for her.

Finding the right Organic beauty products would take time and in the end, the time taken was well worth it. Maryam decided on Image Skincare products and more specifically, their Ormedic line. A perfect marriage of Medical Science and Organic ingredients for skin.

Now the proof is in the pudding. You will most definitely need to use the products to see, and better yet feel, what I felt through my facials with Maryam. As a skeptic, a label reader, and a firm believer that there are certain things you should not put in your body, Or on your skin, I needed more information. Armed with my list of ingredients, I dove right in to my research highlighting the Rockstar of her new product line: the Ormedic Anti-Oxidant Serum to ensure it was worthy of Maryam's most loyal clients. Seriously folks, you can't get any better than this.

Here's the hype and the ingredient list:
The anti-oxidant serum is synthesized with organic, botanical and natural ingredients that play vital roles in creating a healthy, well-balanced skin. In combination, the ingredients soothe, help heal wounds, stimulates, tones, firms, moisturizes, hydrates, protects against UV damage, promotes skin cell regeneration, acts as an anti-inflammatory, and detoxifies.

    Aloe Barbadensis Leaf Extract (Organic)
    Olea Europaea Oil (Organic)
    Sodium Hyaluronate
    Camellia Sinensis- Japanese Green Tea (Organic)
    Copper Complex
    Beta Vulgaris (Beet) Root And Haberlea rhodopensis (Yeast) Extract
    Anthyllis Vulneraria Flower Extract
    Crithmum Maritimum Extract (Coastal Marine Fennel)
    Algea Extract and Artemisia vulgaris extract (Mugwort)
    Althaea Officinalis (Marshmallow Root Extract)

So you know what I found? Every ingredient does at least one, if not more, of those things listed above. I was elated to find there wasn't one single ingredient that I didn't believe had a place in this little miracle in a bottle. In addition, this product line has this little list of positives to add to it's attractiveness:

• Certified organic ingredients combined with highly effective ingredients and anti-oxidants
• Products not tested on Animals
• No Petrochemicals
• No Chemical Preservatives
• Fragrance composed with 100% Essential Oils
• No silicones
• No Parabens

Let's break it down, what I found through my independent research:

Aloe Barbadensis Leaf Extract (Organic) - Okay so the folks over at Image Skincare like to get a little fancy with ingredient names. This is very simply, the extract from an Aloe Vera leaf. We all know the benefits of Aloe, but for those who want to know specifically, used topically, it heals skin, protects against UV damage, helps with skin conditions such as acne and rosacea, is high in antioxidants, contains salicylic acid which has anti-aging benefits. I could go on but we know already. Aloe is great for your skin.

Olea Europaea Oil (Organic) - In case you didn't recognize it, this is Olive Oil. Since it has high vitamin E content, olive oil acts as a powerful antioxidant for the skin. Its regular application helps in maintaining youthful, healthy, glowing skin. Olive oil is a natural moisturizer as well, and you can use it for balancing the moisture levels of the skin.

Sodium Hyaluronate found naturally in the extra-cellular space within bodily tissues, especially in the face, this lovely little ingredient helps your skin bring and absorb more water more effectively helping to support and hydrate the skin.

Camellia Sinensis- Japanese Green Tea (Organic) Green tea is a potent anti-inflammatory agent thereby reducing inflammation in the skin, and most importantly having an inhibitory action on collagenase, which is a collagen-reducing enzyme that breaks down collagen.

Copper Complex has long been known to have healing qualities and much used to aid skin conditions and  help reduce physiological stress. However as a topical agent, copper-peptide is used for tissue regeneration and to help with skin conditions in persons with acne, diabetes and psoriasis.

Beta Vulgaris (Beet) Root And Haberlea rhodopensis (Yeast) Extract - quite honestly, Beet Root is more effective when ingested, but the Yeast Extract helps in increasing collagen and elastine

Anthyllis Vulneraria Flower Extract is known for it's use in healing skin.

Crithmum Maritimum Extract (Coastal Marine Fennel) is rich in Antioxidants and is a natural humectant

Algea Extract known for it's firming and anti-irritant properties, it is highly suitable for aging skin

Artemisia vulgaris extract (Mugwort) this ingredient had me a little perplexed, when ingested it has many benefits, however, I could not find any topical.

Althaea Officinalis (Marshmallow Root Extract) Smooths, helps enhance appearance of skin.

So there you have it folks. Broken down and pretty exact to their website I might add. This is some good stuff.

Image Skincare Products can be purchased from
Maryam's Skin Therapy in The Studio in Newbury Park
3537 Old Conejo Rd. #102
Newbury Park, CA 91320
(805) 498-2800

Pilates vs. Yoga - Similarities & Differences - which one is right for you?

Pilates vs. Yoga: What are the similarities and differences and which one is right for you? As a Pilates Instructor, I hear all the time, "oh yeah, it's like yoga right?" Since I practice both, I know the differences and in my opinion, they should both be on your repertoire. Oftentimes someone will tell me, I only do Yoga, or I only do Pilates. You know my philosophy, you should never do just one thing. Mixing it up keeps your interest in your health fresh. Too much of a good thing can be, well, boring. So let's break them down:

Similarities

• Both will tone your body, with a focus on abdominals.
• Have a mind / body focus which requires concentration on movement.
• Will increase your flexibility and range of motion
• Help your body's alignment.
• Encourage you to focus on breath.

Differences

• Yoga is typically practiced on a mat or on a comfortable surrounding e.g., the beach.
  Pilates can be practiced on a Pilates machine or a mat.
• Yoga classes are typically 60-90 minutes.
  Pilates classes are typically 60 minutes.
• Yoga has a more of a body / spiritual focus.
  Pilates has more of a body / physical health focus.
• Yoga will increase your sense of well-being, and can meditationally reduce stress.
  Pilates will strengthen your "core", e.g., your abs, torso, lower spine, and will help you develop long and lean muscles and will physically reduce stress.
• Yoga will help you learn to control your breath.
  Pilates will help you learn to better control your posture.

The true difference is in the time spent doing them. I suggest strongly you try both. I mix a little yoga into everyone of my Pilates and TRX classes. You probably already like them both and don't even know it.

Shiitake Hot & Sour Soup

I saw this recipe on Dr. Oz. Created by Chef Ming Tsai, this souper soup is chock full of immunity boosting, antioxidant rich foods. Had to try it out. It's awesome and so easy. Enjoy! Link to the Recipe The only thing I did different was I used 2 Tbsp of the ginger and garlic!

Spicy Thai Salmon...or Chicken...or Tofu

I was online last week looking for Tofu recipes, which really isn’t my first choice for protein but the first choice for a client who was tired of chicken and hates fish. I'm always up for the challenge of making a Tofu meal something tasty so there I was perusing the Internet, trying to find something to inspire my pallet. I found several that looked good, but decided on one and modified from there.

Now I don’t really recommend Tofu if you are not vegetarian. The carbohydrate content usually throws it over in some recipes as far as nutrient ratios, making it a little tricky to get the full nutrients and calories in one meal. In addition it is higher in fat albeit a Mufa. If you're going to go a little high in fat, it's best that it's a Monounsaturated Fatty Acid as opposed to a Saturated Fatty Acid. 

So that said, when it was all said and done, it was quite delicious. The only thing that would make it taste better, in my opinion, was if I swapped out the Tofu for Salmon! I don’t get to cook it very often since I cook for people who just won’t eat salmon. My daughter loves it, but since she moved out, it’s a rare opportunity that I get to cook any kind of fish. However, an evening with the house to myself and casual dinner with a close friend awards me the opportunity to try this delicious recipe out using…

le saumon.
I can’t tell you how exciting this is for me.

So here’s the breakdown:

3.75oz. Salmon 150cal / 21g Protein / Ocarb / 7.5g Fat (omegas!)

4oz. Boneless/Skinless Chicken Breast 124cal / 26g Protein / 0carb / 1.2g Fat

4.5 oz Firm Tofu 185cal / 20.3g Protein / 5.4g Carb / 11.3g Fat (Mufa)

2 Cups Garden Greens

The Sauce:

Mix in a bowl

1/4 cup Rice Vinegar

2 Tbsp Soy Sauce

1 Tsp Rooster Chili Sauce (more if you really like heat)

1 or 2 Tsp Garlic Paste (you like garlic?)

2 Tbsp Honey or Stevia or Agave Necter

1/2 tsp Sesame Oil

1 Tbsp Dry Cooking Sherry

You’ll want to mix up a little more if you’re cooking more than 2 pieces. So the first step is to let it marinate a little in the sauce. I spoon a little over the fish. Cover it and put in the fridge. If you’re cooking chicken or Tofu, add some Chicken Broth along with the sauce for a delicious marinade that will keep it from drying out while cooking. Add enough to completely cover. 

Now, Mince 2 Tblsp Fresh Ginger, 6 cloves fresh garlic and chop the whites of about 4 scallions. Spray a pan with vegie oil pan spray, heat med-high. Put Ginger/Garlic/Scallions and add 2 Tblsp of Raw Blanched Slivered Almonds in pan and stir until tender. Remove from pan. Just a side note here: I use a cast iron pan for the fish. I can move it from the stove top to the oven and I only have to dirty the one pan. 

For the Fish:

Place fish in pan and pour the marinade over it. Spoon a little extra so that it’s sitting in juices.

Cook for 2 Minutes in the oven on a low broil

Remove from broiler, put the Ginger/Garlic/Scallions/Almonds over the top of the fish and spoon a little marinade over the mixture

Cook for an additional 1-2 minutes. 

For Chicken or Tofu:

Put the marinated Chicken or tofu in a pan on med-high heat. Pour the liquid over it. Cover and cook until the liquid is almost gone and turn over. Depending on the thickness, it should take less that 20 minutes to cook. I fillet my chicken breasts so they’re thin. This makes them cook faster.

Once the Chicken or tofu is cooked through, add the Ginger/Garlic/Scallions/Almonds to the pan and pour a little more of the sauce over it. 

Cut up a bowl full of fresh greens. 

I use a bottled ginger thai vinaigrette dressing just a tablespoon, mixed with the sauce I made for the marinade and toss it in the greens so they’re nicely coated. 

Serve with the fish or chicken, or tofu. 

Bon Apetit!

Wine Tip: This is a great dinner to have on an evening you want to enjoy a glass or two of wine.

Weighing in on Whey Protein

I have had a lot of experience with protein powders, whey in particular, but spurred on by my 'Nine' who wanted more information, I dove in to my research today. I have to say I was greatly disappointed at the information out there. There was a lot of information, but mostly from websites trying to get you to buy from them. Not a reliable source of information in my book. What they say may be true, but it was invalidated in my eyes because they were directing you to specific brands and were apt to gain something by swaying my decision.

So I went back to the drawing board and looked up information on some of the websites that I feel have some credibility when it comes to supplements, and mostly because they have no financial gain from telling you the truth. My first stop; WebMD.com. I often refer to this website because most of the information published on it has been reviewed by Doctors. I've also found Livestrong.com to be a helpful source of information as well, so let's look a little closer at Whey.

Whey, or milk, protein is often recommended to those who need a protein supplement but are also looking to slim down. So since it is a milk protein, my first concern would be the affects on someone who is lactose intolerant and this is what I found: 

Whey protein powder contains less than 0.1 g of lactose per tablespoon, according to the Whey Protein Institute. This is less lactose than what is found in a cup of yogurt and should not affect someone who is lactose intolerant. Whey protein concentrate might cause adverse effects in someone who is lactose intolerant.

Is Whey protein good for weight loss though? Well a documented study over on WebMD showed 3 control groups each eating a different kind of powder supplement and consuming the same amount of calories per day, the Whey protein group lost weight while the Soy protein group stayed the same and the 3rd group consuming a carb supplement actually gained. You can read the entire story here.

Best time to have it?  After a workout. It’s a true fact that whey protein is the fastest form of protein absorbed within the body. Normally this wouldn’t make much of a difference until the discovery of the “recovery window” and understanding how crucial it is for when you work out.

The recovery window is the period of time just after a training session where your muscles are depleted of nutrients it needs and would go to great lengths to replenish them. It’s during that period of time that the body is primed for growth and repair. The need for a rapidly absorbed form of protein couldn’t be any more crucial making whey protein the ideal source of a post-workout protein. Adding to that the high concentration of BCAA’s, which provide the muscle with the basic building blocks it needs to grow and repair, as well as strengthening functional muscles, makes whey protein the perfect post-workout shake. The beauty is you can mix it with Milk, Soy Milk, or Almond Milk and it's a fast fix with most of what your body needs to stabilize blood sugar after a workout especially if your workout has made you hungry. Make sure you figure out the actual amount of what you add to it works within your Nutrient Ratios.

So what are the best one's out there?

Well you guys know me by now and if it doesn't taste good, I'm not eating, or in this case, drinking it. I've tried several out there, driven by a budget and the cheaper ones found at Trader Joes don't taste good, at all. Some left a weird powdery feeling in your mouth like you had just eaten drywall mud. I went for the less expensive ones for a bit and found that most of them had a weird taste or texture. I finally found EAS Advantage and this one tasted great. However, it does not have any added vitamins or minerals:

Serving Size: 1 scoop Calories: 120 Total Fat: 2g Carbs: 2g Protein: 23g and only 3g Sugars

My next recomendation came from Alice over at the Vitamin Shoppe. Since EAS is a pretty popular brand, they are often out of the large container. Alice recommended the Pro Complex to me. She was right. It's really good.

Serving size: 2 Scoops Calories: 280 Total Fat: .5 Carbs: 9g Protein: 60g sugars: 1g

As you can see, 2 scoops is whey too much. I use one scoop and overall it's much better balanced. In addition, the sugars are lower and it's packed full of vitamins and minerals so remember that multi-vitamin you should take as a insurance policy? You're getting it in with the Pro-Complex. Sweet! Plus they have several different flavors such as Strawberry swirl and banana creme.

Organic vs. non-Organic. More and more we are leaning towards organic foods and it is my opinion that you are doing better for yourself when you choose organic. Organic Whey protein is derived from grass fed cows (as opposed to grain fed), and free of hormones and pesticides. The trouble with Organics is there is no agency that oversees and ensures true organics. So you will have to do some research on your own to make sure that the product you choose is truly organic.

I recommend that once you decide on a product that you enter it into your custom foods so that you can balance your smoothie or drink based on your Body composition and nutrient ratios. Look for mixtures that have most of the protein you need with very little carbs and sugars. If you're adding juice or fruits, your going to have a sweet drink with plenty of healthy carbs. The vitamins and minerals are an added bonus and could raise the cost but like I said, a shake a day and you won't have to remember the multivitamin. You may have to add some fat - the coconut oil is a tasty option.

I hope this helps and I welcome any additional comments! 

Chicken Tortilla Stew & Mango Fruit Smoothie Recipes

Sunday is shopping and prep day for me. I love shopping, especially when I get to bring something home for you. I went to Sprouts and Trader Joes and got some great ideas!

Trader Joes was featuring a Tortilla Soup Recipe that was a toss together of several ingredients. It was pretty good, but I thought I could do it better by replacing the canned chicken with some fresh and adding a fresh onion. Super easy and low in calories with just the right balance to stabilize your Blood Sugar. Here's the recipe for you my friends:

TJ's Chicken Tortilla Stew

6 Cups Organic Chicken Broth 1 1/2 Box
5 Cups Chicken Breast Cubed
1 Can TJ's Organic Diced & Fire Roasted Tomatos with Green Chiles
1 Jar TJ's Corn & Chile Tomato-less Salsa
1 Cup Organic Black Beans
1 Onion Diced

5 White Corn Tortilla Chips
3 TBSP lite 3 Cheese Blend



Sprouts had Mango's on sale, 4 for $5 and they were beautiful. Here's my morning Mango Fruit Smoothie recipe:

6 oz Aloe Vera Juice
1/4 cup Orange Peach Mango Juice
1 Scoop Vanilla Whey Protein
1 oz Sliced Mango
.5 Tblsp Coconut Oil
1 Banana
2 Tblsp Fage 2% Greek Yogurt

Here's a tip. If all your mango's are ripe and ready, cut them up and puree them. The puree is great in Smoothies as well as Mango Martini's :)