Monday, May 29, 2017

Chocolate Banana Protein Pancakes

Chocolate Banana Protein Pancakes

1 scoop of chocolate Shakeology shakeology
3 egg whites
A dollop of Greek yogurt
1 sliced banana 

1. Blend them up the shakeology, egg whites and yogurt with either a whisk, blender or mixer. 

2. If the mix is too thick, add more egg whites or yogurt. Then fold in the banana.

3. Once blended, make in a skillet or flat pan as you would regular pancakes and serve.

4. Too with fresh sliced bananas and drizzle with chocolate if you'd like 

Tuesday, May 16, 2017

2 Ingredient Ice Cream in 2 Minutes!

Ice cream in 2 minutes with 2 ingredients!

Here ya go!
2 frozen bananas
1 regular banana, very very ripe
1 tablespoon of shakeology
~ we used chocolate but you can use any flavor depending on the flavor ice cream you want

1. Chop the frozen bananas up and put them in the blender

2. Chop the ripe banana up and put it in the blender.

3. Add the Shakeology and blend!

4. Scoop out and serve. Eat plain or top with anything you'd like. I didn't have almonds, which I usually top them with, so I used the smashed up pieces of plain and chocolate frosted mini wheats from the cereal bag! #momhack

Thursday, May 11, 2017

Gatorade vs Water: Why Water is the Only Way to Go!

Summer is approaching & so is the misconception that kids NEED Gatorade after playing sports to replenish electrolytes. No, they don't, just like they don't need the 34 grams of sugar that a 20 I'd bottle of it has! Water 💧 is ALL you and your kids need even while playing sports in the heat! 

If children require water and a few minerals after a game, why not give them a bottle of water and a piece of fruit?

A 20-ounce bottle of Gatorade has 75 mg of potassium, while a small clementine has 131 mg and a banana has 422 mg. A banana also has Vitamins B and C, 16 percent of the daily requirement of manganese, which is great for bones, and 8 percent of magnesium, which prevents cramping. There is even a gram or two of protein in a banana. A clementine has calcium, magnesium, Vitamin C and folate.

Besides the small amount of potassium, what else does the sports drink offer? Thirty-four grams of sugar. If a child with an empty stomach is given 34 grams of processed sugar, the sugar will flow into the bloodstream quickly. A banana and a clementine both have fiber, which slows any natural sugars from entering the bloodstream. There is no fiber in the average sports drink. 

This rush of glucose will raise a child’s insulin levels, and this elevated insulin triggers his body to store fat and to hold on to existing fat stores (for a good resource on this process, check out Mark Hyman’s book “The Blood Sugar Solution”). When the sugars hit the liver, they can be deposited there. So even when a kid isn’t “fat” on the outside, there is unnecessary fat storage happening on the inside, which, along with confused insulin responses, predisposes a child to all kinds of disease.

Water and an orange and banana will give you the potassium, vitamin B, vitamin C, folate and magnesium to help prevent cramping.  

Obviously one sports drink isn’t going to doom a child forever. But setting the expectation that a child athlete “needs” a sports drink to replenish after a game or practice creates a long-term habit that can become dangerous when you think ahead to the number of practices and games he is going to play throughout his school years.

And this doesnt even address the issues and horrific effects food coloring have on the body and especially a child's growing nervous system.  

Portions of this article were taken from the Washington Post article on the same topic. 

Saturday, May 6, 2017

FREE 7 Day Clean Eating Group

Hey all! It's been a while but it's that time again! Join me for my FREE Clean Eating & Meal Prep Guide Challenge! This is NOT a challenge to see who loses the most weight but instead to learn the tips and tricks to get your nutrition, fitness and weight loss, gains or maintenance goals on track

~A 7 Day Meal Plan: The plan will include recipes, meal prep tips, shopping list, snacks and a breakdown of carbs, fats, vegetables, etc!

~7 days of Healthy Workouts: I will post daily workouts you can do at home or at the gym in the group OR I can provide you with access to EVERY single workout in the Beachbody online library so you can try programs such as Cize, Insanity, 21 Day Fix and more! YOU can also choose your own workout that must consist of moving for 30 minutes 5 out of 7 days. Hike, swim, run, do an at home workout, whatever

~Daily fitness & nutrition tips, along with bonus recipes & easy snack ideas

~Daily feedback on your nutrition, workout and water intake

~Step by step meal prep video to show you how I meal prep each week!

~OPTIONAL- Try the 7 day Shakeology sampler and have Shakeology as your daily meal for 7 days!

~ OPTIONAL - Get access to EVERY workout program in our library and all of the ones I've used daily to get in and stay in shape!

Who will say NO to continued unhealthy eating and say YES to being in shape, happy and healthy this summer?! If you're in, choose one of (3) options below and register!

1) I want to join the group and get a FREE meal plan, recipes, shopping list, snack ideas and support ONLY.

CLICK HERE ===>>>  Register Now!

2) I want to join the group and get a FREE meal plan, recipes, shopping list, snack ideas and support AND try the Shakeology sampler too.

CLICK HERE ===>>> Register Now

3) I want to join the group and get a FREE meal plan, recipes, shopping list, snack ideas and support AND try Shakeology and get access to EVERY Beachbody workout program free for 30 days