Is There Really Such a Thing as Negative Calorie Foods?

Wouldn’t it be nice to eat certain foods and lose weight? That’s the thought behind so-called “negative-calorie foods” or foods you can eat that are so low in calories they technically shouldn’t count. They supposedly take up more energy to chew and digest than they contain, so they don’t contribute to your calorie surplus (a.k.a. weight gain). The question is: Do they work?

Negative-Calorie Foods and Their Connection to Weight Loss

"Negative-calorie foods" according to some are fruits, vegetables and other low-calorie snack items—foods that we subconsciously label as “healthy” (check out the chart below for more examples). The idea that negative-calorie foods help with weight loss comes from simple reasoning:

1. You burn more calories eating these foods than they actually contain.
The idea is that negative-calorie foods are low in calories but high in fiber and water, with some items containing up to 90% water by weight. As you know, water adds volume but zero calories. Fiber, though a carbohydrate, is difficult to digest so you don’t extract as many calories from high-fiber foods compared to low-fiber foods. Fibrous foods force you to chew more often, which theoretically burns calories (though not many!).

Examples of what some call Negative-Calorie Foods

FRUITS	VEGETABLES	OTHER
Blueberries Citrus fruits, including oranges and grapefruit Melon, including watermelon and cantaloupe Apples Peaches Grapes Apricots Tangerines Cherries Prunes	Celery Lettuce Onions Broccoli Cauliflower Spinach Cucumbers Beets Carrots Green beans Spinach Turnips	Air-popped Popcorn Rice Cakes Edamame Bulgar Wheat Bran Shirataki Noodles Egg whites

2. You feel fuller from these foods so you eat less unhealthy foods.
The volume from the water and fiber doesn’t contribute much to calories but impacts satiety. By filling up on negative-calorie foods, you feel fuller and are less apt to choose energy-dense foods full of empty calories (think: potato chips).

While these are two enticing reasons, the reality is you can’t just count on negative-calories foods to help you lose weight because:

3. You don’t use as many calories to process and digest food as you might think.
According to the Academy of Nutrition and Dietetics, our bodies only burn about 5–15% of calories from this phenomenon. For someone who needs 2,000 calories per day, only 100–300 calories would be used to process and digest foods. You could consume way more calories than that while watching a movie and eating a bowl of grapes!

4. Low-calorie foods may not be as satisfying as a smaller amount of energy-dense foods.
You can still overeat low-calorie foods and contribute more calories than you think to your daily intake.

Rethink Negative-Calorie Foods

A glance at the negative-calorie foods chart above might have you thinking: “Wait a minute, these foods look pretty healthy!” You’re correct. You should choose fruits and vegetables often as part of a balanced, healthy diet; in addition, the fiber in these foods make them beneficial for weight loss. The caveat, though, is your relationship with these foods. If you view negative-calorie foods as a way to put your mind on autopilot so you can eat without being mindful of calories and portion sizes, think again.

Regardless of the dietary makeup of the food you’re eating, there is no research to support that more calories are used to metabolize a food than the number of calories the food contains. When it comes to weight loss, choosing a variety of foods, burning energy through exercise, and learning about your habits through tracking is the most sustainable plan.

Via My Fitness Pal

Can Drinking Water Really Help You Lose Weight?

💦💦 WATER 💦💦

We ALL need it! But how much AND does it really help you lose weight, lean out, etc? Well here ya go! I watched an excellent video the other day with tons of tips and studies explaining how and why it DOES! Here's a bit of it! I'll be hosting a ⚡️⚡️ FREE⚡️⚡️ Water group in a few weeks to help motivate you to CHUG 💧! If you'd like more info, send me a message through this site, in Facebook, Instagram or via email at ellieperico@aol.com! Now....for the details!

Can drinking water help you lose weight/cut fat?

Here are some studies that have been done that prove YES!

1. Drinking half a liter or 17 oz of water increased metabolism from 24-30% for 1.5 hrs!

2. Drinking water before a meal decreases appetite = you eat less!

3. Half a liter before meals lead to 44% more weightloss than people who didn't drink before meals!

4. All metabolic processes that take place in your body work more efficiently with adequate water intake. Think of it in car terms, as the oil for your engine.

How much water should I drink per day? 

The general rule is half your body weight in ounces. So, if you're 150 lbs you need AT LEAST 75oz. More if you're exercising and/or sweating for any other reason, hence losing extra water. 

What if I'm bloated? Do I drink less? 

If you're bloated, that's an indication that you're bloated. DRINK water. It seems ironic but that's your body's signal to give it H20! It retains any water you have anticipating it may not get any for some time. Similar to when you don't eat.

People think if you don't eat you'll lose weight. Not necessarily. Your body's metabolism will slow down and it will create fat stores. 

Should I drink tap, filtered or bottled water?

Ideally, the best option is getting a good quality filter and drinking filtered water from a BPA free bottle. Stainless steel is a great option. It's been estimated that 205 million Americans are drinking contaminated water, including tap AND bottled water filled with pollutants, fluoride, heavy metals and even prescription drugs! 

Bottled water is no better either! I've been drinking bottled water for years and after reading this, I'll be finishing all of the water bottles I have at home and permanently switching to only BPA free bottles like my kids use

.

They did a study that women who had higher BPA levels in their body weighed 40 lbs more than women who didn't. The BPAs are coming from bottled water, plastic containers for food, etc.

Water in general will help with weightloss not only to make you eat less but to make the body function better as a whole. Your digestive system will work better, you'll have more energy, skin will improve and you'll have less headaches. 

So remember, water is a CRITICAL part of your weightloss and/or fitness routine. Drinking water alone won't shrink your belly BUT drinking water and combining that with a proper diet and fitness routine will lead to success, NO doubt! 

Remember, if you'd like to join me 💧💧 WATER ACCOUNTABILITY GROUP 💧💧 contact me! I may be adding a bonus free meal plan with recipes and snack ideas along with daily nutrition and fitness tips just like I do in my client paid groups! JUST in time for summer 🌞👙💦

Top 10 Holiday Health Tips

The holiday season can be quite tempting! Don't let it derail you! Use these tips to help get you through it without ending up carrying extra Lbs come the new year!

10 Minute Meals: Grilled Chicken Breast Sandwich & Veggies

Ok so when I started 10 Minute Meals, I knew that most would be homemade BUT some would be SEMI-homemade because, let's get real, life gets busy! This is one of those "semi-homemade" meals that I make as a quickie lunch when the kids are STARVING or when they get home from school and want a quick snack!

The sandwich is ready made. I just buy it and heat it up from Costco! THEN I add cheese and heat it up a little longer and add pickles (at the kids' request) too!

While this is happening, I steam the Normandy veggies.  I then add them to the plate and sometimes I also melt some cheese on top of it for them.  Super easy, healthy, clean and MUCH better than a McDonald's drive thru!

Below is the nutritional information for the sandwich.  At 280 calories (including the yummy bun) and 15 grams of protein, it's a great choice for kids, who tend to lack protein in their diets because many are carbivores! They LOVE bread, crackers and pasta but aren't big fans of meat, fish or poultry.

Top 5 Health Benefits of Dairy

So lately dairy has been getting a bad rap for some reason! And unjustifiably so because, not only is it loaded with nutrients that HELP your body, it’s an excellent source of protein.

Last month, I attended an educational event hosted by Real California Milk, where we discussed the current perception of dairy and why it’s actually an essential part of a balanced diet. Lately I’ve read stories that blame dairy for causing acne, inflammation, congestion and a slew of other issues. This tends to happen when a particular diet becomes popular, such as Whole 30 or Paleo, encouraging the elimination of entire foods and food groups.

Sadly the information that gets shared around, particularly on social media, sometimes lack proper research & can be very misleading. And in this instance, those that are abstaining from dairy because of the health issues it’s accused of causing are missing out on nutrients, healthy fats, protein and not to forget flavor that they can’t get from any other food!

Dairy is not only good for the obvious, strong bones & teeth, it also provides benefits in other areas such as digestion & heart health.

Let’s look at the top 5 benefits of dairy & the sources we can consume to reap these benefits! Then you tell me if dairy is something that should make up your meals & snacks daily

Probiotics

The probiotics in dairy support healthy gut, metabolic function and have also been linked to reducing the risk of heart disease & type 2 diabetes.

Antioxidants and Phytochemicals

Antioxidants help support a healthy immune system & fight oxidative stress. Phytochemicals help reduce inflammation, support optimal metabolism & promote healthy blood vessels. Pair dairy with vegetables & herbs/spices (such as turmeric) and you’ll boost both immune and anti-inflammatory benefits & add flavor to your foods as well.

Protein

An integral part of our diet, and dairy foods are great source of high quality protein. The protein in nutrient-rich dairy products doesn’t just improve energy, it also helps build lean muscle and keep you full between meals, incorporated into plant-based and/or vegetarian diets.

Calcium and other Vitamins & Nutrients

We all remember being told as a child to have our milk for strong bones & muscles, but we’re rarely reminded of the other important nutrients dairy provides. Dairy also provides essential nutrients such as phosphorus, potassium, magnesium, and vitamins A, B12, and riboflavin1.

So, now that you know dairy is NOT the bad guy, why not try implementing new sources of it into your meals and snacks? Below are some of my favorite ways to consume dairy.

Did you know that California is the number one dairy state in the country? California dairy farmers believe in responsibly produced, nutritious dairy foods that nourish people and foster a sustainable future, making our state an excellent source for quality, sustainable dairy foods. My favorite sources of California dairy are yogurt, full fat cheeses, butter, cottage cheese, sour cream & labne. There are so many ways to incorporate these clean sources of dairy into your diet & I’ll be sharing recipes & creative yet simple ways of doing that soon!

If you have any questions, need serving suggestions or nutritional info or recipes, reach out! Comment below or send me an email (ellieperico@aol.com or a message on IG @fitcopmom / @fit_fluential_mom) and I’d be happy to help.

*This post is sponsored by Real California Milk, but all opinions are my own.

No MORE Hypothyroidism & Hashimotos!

Happiness is being off thyroid meds for a year after drs SWORE I'd be on them forever

After reading about side effects of the meds, which include:

fever,
hot flashes,
sweating,
headache,
irritability,
nausea,
Insomnia,
changes in appetite, weight & menstrual cycles,

with no relief whatsoever, I decided to take my health into my own hands & find a holistic way. I experienced most of those "common side effects" & it did NOT make sense to take a pill that CAUSED that! Those were worse than the symptoms of hypothyroid/hashimotos before getting on meds 20 yrs ago

So, w/ an approach solely based on nutrition & fitness, I changed my diet, added a few things I read up on, changed macros & w/in a few months, I was feeling great! At the same time, I also stopped taking all thyroid meds prescribed to me

Needless to say, I was nervous when I was due for my first blood test to check levels after that but I couldn't wait to see results .
Well, I can't say I was surprised when, for the first time EVER, all 3 (TSH, T3 & T4) were NORMAL RANGE! My dr couldn't believe it & neither could I because for over 20 yrs, I dealt w/ constant changes in prescriptions that never solved the problems

My hashimotos lead to irregular periods, infertility, anxiety, depression, puffy face, hair loss, weight gain, memory lapses, constipation, dry skin & so much more. I was tired of getting NO relief from those symptoms &, to top it off, more negative side effects from meds

This is now my 3rd blood test checking thyroid levels that came back NORMAL RANGE across the board! At almost 43, I now have more energy, regular monthly menstrual cycles, a healthy digestive system, improved skin, tons of energy, controlled weight & look/feel 10x better than I did in my 20s & 30s

So, if you're battling the same, don't give up. If you need help, reach out. I would never tell ANYONE to get off meds prescribed by their doctor, that was my own choice, but changes you make can have a positive impact on you that you may feel better even while on your meds. Then you & your dr can determine your best path

So, email (ellieperico@aol.com), send me a message on FB (Ellie Perico) or text me (818-632-6969) and let me help YOU get off those meds and feel better too!

Benefits of Green Tea

Messy hair, tired eyes but don’t care! What I DO care about though, is feelin’ good! And green tea helps me do that, especially after a late night out

It’s part of my morning routine after my ACV shot & warm water with  lemon. And in the colder months, my afternoon pick me up too

So many benefits to drinking it, not to mention the little boost the caffeine gives you
Below are just a few of them! Pretty sure after reading them you’ll be incorporating it into your daily routine also! You’d seriously be foolish not to!

I buy mine in a box of 100 and it’s green tea + matcha, another very beneficial herbal tea ingredient that I’ll be blogging about next so stay tuned. But in the meantime, here are some of the many benefits of green tea alone


Green tea is loaded with polyphenol antioxidants, including a catechin called EGCG (Epigallocatechin Gallate). These antioxidants have various beneficial effects on health including helping prevent various types of cancer (i.e., breast, prostate & colorectal), fight cell damage & reduce inflammation

Green tea contains less caffeine than coffee, not making you jittery, but enough to produce an effect and provide more stable energy. It also contains the amino acid L-theanine, which can work together with caffeine to improve brain function. L-theanine increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects

Green tea has been shown to boost physical performance, metabolic rate & fat burning in the short term, although not all studies agree & confirm. It has also been shown to reduce fat in the abdominal area, the most dangerous place to carry excess weight & fat. This varies by individual but it’s yummy & good for you so whether it really does this or not, it’s definitely worth it anyway

Green tea has bioactive compounds that can have various protective effects on the brain. They may reduce the risk of both Alzheimer's & Parkinson's, the two most common neurodegenerative disorders. Studies show that catechin compounds in green tea can have various protective effects on neurons in test tubes & animal models, potentially lowering the risk of Alzheimer's & Parkinson's

Green tea contains catechins that may inhibit the growth of bacteria & some viruses, including influenza. This can lower the risk of infections & lead to improvements in dental health, a lower risk of cavities & reduced bad breath

Green tea has been shown to cause mild reductions in blood sugar levels & improve insulin resistance in several studies, hence helping lower the risk of developing type 2 diabetes.

Green tea has been shown to lower triglycerides in the blood as well as total and LDL cholesterol. It has also been shown to dramatically increases the antioxidant capacity of the blood, protecting the LDL particles from oxidation. Studies show that, because of this, green tea drinkers have a lower risk of cardiovascular disease

***See Healthline.com for more detail and additional benefits of green tea

Sweet Potato Crust Spinach, Feta & Egg Frittata

Ingredients
2 medium sweet potatoes
1 teaspoon canola oil
1 (5-ounce) bag baby spinach
1/2 cup 1% low-fat milk
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper
4 large eggs
2 large egg whites
1.5 ounces feta cheese, crumbled

Preparation:
1. Preheat the oven to 350°, then peel and slice sweet potatoes. I sliced mine using a mandoline, but a knife works great as well. The mandoline speeds up the process significantly and gives you even slices. Coat a pie dish with cooking spray, then fill the bottom of the dish with a layer of sweet potato slices. Cut the sweet potato rounds in half and fill around the edges of the pie dish; round side facing up. Once the entire dish is filled, coat one more time with cooking spray. Bake for 20 minutes. Turn heat up to 375°.

2. For the filling, heat a nonstick skillet over medium heat. Add spinach; sauté 3 minutes. Remove from heat; cool.

3. Combine milk and next 5 ingredients in a bowl; stir with a whisk. Arrange spinach mixture in crust; pour egg mixture over spinach. Sprinkle with feta. Bake at 375° for 35 minutes. Let stand 5 minutes; cut into 4 wedges.

Each serving( 4 total) contains the following:
CALORIES 196 FAT 8.5g (sat 3.5g, mono 3.2g, poly 1.2g) PROTEIN: 12g CARB 18g FIBER 4gCHOL 197mg IRON 2mg SODIUM 562mg CALC 155mg
Via Cooking Light 

Benefits of Warm Water with Lemon in the Morning

Lemons are vitamin C rich citrus fruits that enhance your beauty, by rejuvenating skin from within bringing a glow to your face. One of the major health benefits of drinking warm lemon water is that it paves the way for losing weight faster, thus acting as a great weight loss remedy.

Lemon Water Flushes Out Toxins And Is Extremely Beneficial For The Body
Warm lemon water serves as the perfect ‘good morning drink’, as it aids the digestive system and makes the process of eliminating the waste products from the body easier. It prevents the problem of constipation and diarrhea, by ensuring smooth bowel functions.

Nutritional Value Of Lemons
A glass of lemon juice contains less than 25 calories. It is a rich source of nutrients like calcium, potassium, vitamin C and pectin fibre. It also has medicinal values and antibacterial properties. It also contains traces of iron and vitamin A.
Lemon, a fruit popular for its therapeutic properties, helps maintain your immune system and thus, protects you from the clutches of most types of infections. It also plays the role of a blood purifier. Lemon is a fabulous antiseptic and lime-water juice also works wonders for people having heart problems, owing to its high potassium content. So, make it a part of your daily routine to drink a glass of warm lemon water in the morning and enjoy its health benefits.

16 Health Benefits Of Drinking Warm Lemon Water

1. Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies
2.  Lemons contain pectin fibre which is very beneficial for colon health and also serves as a powerful antibacterial 
3.  It balances to maintain the pH levels in the body 
4. Having warm lemon juice early in the morning helps flush out toxins 
5. It aids digestion and encourages the production of bile 
6.  It is also a great source citric acid, potassium, calcium, phosphorus and magnesium 
7.  It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases 
8.  It helps reducing pain and inflammation in joints and knees as it dissolves uric acid 
9.  It helps cure the common cold 
10. The potassium content in lemon helps nourish brain and nerve cells 
11.  It strengthens the liver by providing energy to the liver enzymes when they are too dilute 
12. It helps balance the calcium and oxygen levels in the liver In case of a heartburn, taking a glass of concentrated lemon juice can give relief
13. It is of immense benefit to the skin and it prevents the formation of wrinkles and acne 
14. It helps maintain the health of the eyes and helps fight against eye problems 
15. Aids in the production of digestive juices 
16.  Lemon juice helps replenish body salts especially after a strenuous workout session

Packed with all the goodness, make it a point to begin your day with a glass of warm lemon water. Its cleansing and healing effects will have positive effects on your health in the long run. However, it is very important to note that when lemon juice comes directly in contact with the teeth, can ruin the enamel on the teeth. Hence, it is advised to consume it diluted and also rinse your mouth thoroughly after drinking lemon juice.

Via Food Matters 

Stuffed Bell Peppers

Looking for a healthy, nutrient packed dinner the whole family will love? Try my Turkey Stuffed Bell Peppers. They take a little prep time but they're well worth it. If you know you won't have time in the evening,  you can pre make the turkey filing, stuff the peppers and leave them ready in your fridge to pop in the oven for 10 minutes when you get home.  In one meal, your family will get lean protein from lean ground turkey, antioxidants from pasta sauce, nutrients from fresh bell peppers, healthy carbohydrates from organic brown rice or quinoa and cancer fighting elements from garlic!

Ingredients

Approximate prep time: 1 hour
-- 4 Bell Peppers (any color)
-- 1 lb. Jennie-O lean or extra lean ground turkey (plain, taco or Italian flavor)
-- 2 cups of marinara sauce (homemade or your fave in a jar!)
--1 chopped onion (optional)
-- 1 cup rice or quinoa (optional)
--2 tablespoons of garlic
-- 1/2 cup shredded cheese or 4 slices of cheese (provolone or mozzarella)

1. Begin by rinsing and hollowing out your bell peppers. Try to use bell peppers that are large and round so they can sit well in a glass baking dish. After they're hollowed out, you can either bake them on a cookie sheet for about 20 minutes at 400 degrees to soften them up OR boil them. If you boil them, you'll need a large pot.  Place them in the large pot covered in water. Bring water to a boil and let the bell peppers soften in the water for approximately 15 - 20 minutes.  Once they are done, remove them from the water and place them in a square glass baking dish. For me, baking is easier :)

2. While the peppers are softening, make your rice or quinoa as you normally would. You can make it in a rice cooker or a pot.  Typically it's two parts water to 1 part rice. I make 2 cups of it. Sometimes i have some left over that I just save and eat as a side dish.  It's up to you how much rice/quinoa you want to add. I like mine with about 3 parts turkey to 1 part rice/quinoa.
.

3. As the peppers are softening and rice/quinoa is cooking, brown your onions and garlic (if you want to add them). Garlic is optional.  I add garlic to almost everything but not everyone likes it in this recipe so it's up to you. If bell peppers are on sale and I buy a few extra, I also chop a bell pepper or two and brown it to add to the turkey filling along with the onions and garlic. Adds a little more substance,  flavor and veggies to the recipe.

4. After browning the onions and garlic, cook the ground turkey. I place the chopped onions in a pan for a few minutes then remove them, put them aside in a bowl and cook the turkey in the same pan. Once the turkey is cooked, I add the onions and mix it together.  If you buy the Jennie-O Taco or Italian turkey you won't need to add seasoning but if you buy the plain you may want to add taco seasoning to give it some flavor.

5. Once the rice/quinoa and turkey with onions is prepared, mix it together and add as much or as little of the marinara sauce as you'd like. I typically add about 1/2 cup to a cup but I don't measure. I just go by how I like the consistency.  You are now ready to stuff your peppers. 

6. Fill each pepper up to the rim. Pour a little more sauce on top of each pepper so that it drips slightly down the sides. Then add a dash of shredded cheese or you can add a slice instead. It depends on what I have on hand :). Sometimes all I have in the fridge is string cheese so I grade that and it works just fine ;)

7. Once topped with cheese, heat the oven to 375 and bake for approximately 7-10 minutes or until cheese melts and is a golden brown. Remove from heat, let cool and serve. Enjoy!

*For a low carb option, do not add the rice and stuff simply with turkey and onion blend. Sometimes I make a few of each.  Low carb for me usually without rice/quinoa and rice/turkey for my kiddos. I prefer the rice or quinoa on the side as a side dish :) Hope you love 'em! Comment and let me know what you think! 

21 Day Fix & 80 Day Obsession Approved Enchiladas

These just might be my new favorite go to meal!!! 💕 Kids love them too!
21 Day Fix Chicken Enchiladas
1-3 chicken breasts, cooked and shredded. It all depends on the size of the breast but it should equal 4 red containers.
1 can of black beans rinsed and dried.
1 can of diced tomatoes (and optional green chilies)
3/4 cup of plain Greek yogurt
2 tsp of southwestern seasoning (or taco seasoning)
Corn Tortillas
Enchilada Sauce
Shredded cheese
Combine the chicken, seasoning, beans, diced tomatoes (and green chili’s) and Greek yogurt. Spoon the mixture into the tortillas, roll them and place them seam side down. Top with enchilada sauce and shredded cheese! Throw it in the oven on 350 for 30 minutes and BAM! 💥
You get 2 enchiladas for one serving! Which equals ❤️ 1 red, 💚 1 green, 💛 2 yellow, and 💙 blue per serving

7 Day Clean Week Intro to Meal Prep Group Begins Soon!

Who wants to join me for a week of cleaning up your diet and kickstarting a healthy, lean lifestyle with more energy and TONS of knowledge on how to be able to make healthier choices, balance your macros, NOT spend 2 hours in the gym every day and SEE results!

Think about what you could accomplish by the time summer rolls around if you started NOW

A few of the coaches on my team & I will be hosting an Introduction to Meal Prep & Clean Eating group starting in a few weeks & we'd love to have you

It provides EVERYTHING you need to succeed including

7 day supply of Shakeology

Meal plan

Recipes

Shopping list

Workouts

Various meal prep guides

Fitness/nutrition tips & videos

1:1 coaching 

Daily support & feedback

And it's ALL for less than what you probably spend in lunch or Starbucks in a week. So is it worth it? Absolutely! You just have to make YOURSELF a priority! This is how I started with this plan & have never looked back since

If you're interested, send me an email at ellieperico@gmail.com & I will get in contact with you. Or you can message me on Facebook by joining my event page (link below) and I'll send info there!

CLICK HERE TO SEE INFO IN THE FACEBOON EVENT FOR THIS GROUP 

Stop wasting time & let's do this!

10 Tips to Improve Hypothyroidism

If you have been living with hypothyroidism or know someone that has, you are very well aware of the difficulty it can bring to basic day to day life.  Some of these simple changes can make drastic improvements to your condition and help improve your overall way of life.  Below are some nutritional and physical changes you should consider if you're affected by hypothyroidism. 

Creamsicle Homemade Ice Cream in 5 Minutes!

Another homemade ice cream recipe for you guys!! This one tastes just like an Orange Creamcicle and it was a hit again with the kiddos! I made it using frozen bananas, frozen cantaloupe, vanilla Shakeology and vanilla Triple Zero Oikos Greek Yogurt! Below is the recipe. It makes two servings!

Ingredients
1 medium frozen banana
1 cup frozen canteloupe
1 Triple Zero Oikos Vanilla Greek yogurt
2 tablespoons vanilla Shakeology

1.  Add all of the ingredients to a blender.

2.  Blend and serve!

3.  We didn't top it with anything but you can top it with shredded coconut or chopped nuts and it would be even more divine!

Planet Box: The Environmentally Friendly & Fully Functional Lunchbox!

So, as a mom, I'm always looking for family friendly products that make life easier for myself and my kiddos! And as a fitness and nutrition coach, I especially love finding products that help in that arena!  We must have 10+ lunch boxes and I don't know how many plates, cups, to go containers and tupperware but they're ALL plastic and none are something I considered environmentally friendly.  And that's another one of my big concerns, in addition to avoiding plastics because it's toxic, especially when you place hot food inside a plastic container!

So, with that said, it led me to seek out new options for packing and taking my kid's lunches! That's when I came across Planet Box!  Planet Box is a smart lunchbox that helps you pack well-balanced meals quickly for your kids AND yourself! I've used it and I use it for their lunches too!  AND it fits perfectly with my 21 Day Fix meal plan! The compartments are ideal for the serving size and I can keep my multiple little plastic containers at home!

PlanetBox comes in a variety of segmented stainless steel containers warrantied for 5 years. This means they can pretty much survive anything your kids will put them through and make it home in one piece.  There's a size for every type of eater and they're all non-toxic, non-leaching and free of BPA, phthalates and lead!

They're also fun to pack too! And my kids love swapping out the magnets on top. Some days we go for the jungle theme, other days they're more into marine life and sometimes we go plain!  I'm sure we'll be ordering more magnets in the future too!

Planetbox is also really easy to clean.  They're dishwasher safe and the stainless steel doesn't hold onto color or tastes left behind by foods such as pasta sauce, peanut butter, etc.  Eeeeww! Who wants that?

So, go check them out!  They have 3 different types of lunch boxes available.  I have the Rover, which has 5 smaller compartments, and there's also the Shuttle with two large deep compartments and the Launch with three large compartments.  Compare them here and see the differences side by side.

 They also have tons of other accessories you can water bottles, tons of bag choices, dipper containers, utensils and more!  They range in price from $39.95 to $59.95 and come with dipper containers too!

What's Worse? This Kale Salad or a Big Mac

McDonald’s recently stepped up their salad game, adding a kale salad to its Canadian menu. When we first got wind of the “Keep Calm, Caesar On” salad, we were curious – after all, it was only a year ago that McD’s was mocking kale in a Big Mac commercial.

The official nutritional numbers for the kale salad took us by surprise. Turns out, you might actually be better off sticking with a burger — even the four-patty Double Big Mac.

The kale-based Caesar salad with crispy chicken, clocks in at 520 calories, 31 grams of fat, and 1,140 milligrams of sodium. And that’s before you add the asiago dressing, which adds another 210 calories and 22 grams of fat. The grand total is 730 calories, 53 grams of fat, and 1,400 milligrams of sodium (about the same as Burger King’s Bacon Chicken Ranch Salad or Wendy’s Spicy Chicken Caesar Salad). It is also available with grilled chicken, though the website does not include the nutritional information for that option. By comparison, the Double Big Mac — which includes four beef patties — has 680 calories, 38 grams of fat, and 1,340 milligrams of sodium.

The salad is also loaded with vague-sounding ingredients like “flavor,” “color,” and “microbial enzyme.” (Yum?) And the crispy chicken alone contains more than 15 ingredients. “When you’re looking at a food product, look at the ingredients,” says Denis Faye, MS, Senior Director of Nutrition Content for Beachbody. Ideally, a salad should be made from whole ingredients — such as veggies, beans, seeds, oil, and vinegar.

So why would McDonald’s bother adding kale to its menu if they’re going to smother it with crispy chicken, cheesy croutons, and bacon? Most likely, they don’t want to lose their more health-conscious customers. “There’s a lot of pressure on fast food chains to ‘health up,’” Faye says. But even though salad might seem like a healthier option than a quadruple cheeseburger, it’s really not a game-changer. In fact, the fact that this calorie-bomb takes the form of a salad makes it almost worse. “The salad has some greens,” Faye notes, “but if you look at a burger, you have a little lettuce and tomato on there. It’s the same thing, but not in sheep’s clothing. It’s okay to occasionally eat fast food,” Faye adds. “But don’t fool yourself into thinking this is a healthy meal.”

So if you’re jonesing for a burger, you might as well order a burger, because the Caesar salad won’t satisfy your cravings or save you any calories. If you’re trying to take baby steps towards healthier eating habits, a better bet would be to order a cheeseburger with a side garden salad instead of fries, opt for balsamic vinaigrette, and only use half the dressing. That will give you a fast food splurge with a side of actual veggies, and your total caloric intake will only be 390 calories. And best of all, your diet won’t have been derailed by a cheat meal in disguise.

Via Kara Wahlgren for the Team Beachbody Blog

Tips to Avoid the Holiday Weight Gain!

Every holiday season, you try the same old drill. Stuffing? Don’t need the extra carbs. Eggnog? No amount of nutmeg can hide all that fat and alcohol. Pumpkin pie? Too many calories… delicious, creamy decadent calories. Nope, this holiday season, you’re going to stick to your nutrition goals!

But have you ever been successful in doing that? How many times have you gazed miserably at the dessert table, avoiding it like the Plague, only to eventually give in? Come January, you’ve eaten everything you said you wouldn’t — and then some.

You’re not alone. The average American ate 32% more over the four-day Thanksgiving weekend alone. Despite your best efforts to keep unhealthy food out of your line of sight, with all of the social events, candy corners at the office, and tasty sabotages (i.e. gifts, from friends), you simply cannot control your environment as well as you can during the rest of the year. Regardless of all the oaths and intentions, most of us still gain weight during the holidays.

So how do you stay 100% committed to your nutrition plan during the holidays? You don’t!Trying to stay completely on track during the holidays may be the exact thing that causes you to gain weight.

There are several possible reasons for this. The first is the Forbidden Fruit Effect (or Theory of Psychological Resistance). You always long for whatever it is you can’t have. The deprivation itself makes holiday food all the more tempting. Your brain also perceives that you’re being punished and you end up in a battle between the side of you that has promised to stay in control and the side that wants no part of the food restriction. Guess which side typically wins?

The second cause is the Law of Dominant Thought, which says the focus of your thoughts will affect your choices, behaviors, and achievements. There is a reason why health experts recommend you clean out your cupboards of unhealthy foods. Out of sight, out of mind right? Unfortunately, during the holidays, indulgences are constantly in your sights — and therefore at the forefront of your mind. When you spend the day obsessing over not snacking on peppermint bark, you can’t be surprised when you go through the whole tin in one sitting. Where your mind goes, energy flows. Constant exposure to unhealthy foods, combined with the alcohol that often flows freely at holiday events, can make you more likely to overeat.

The third culprit that contributes to holiday binge eating is stress. The planning, cooking, decorating, and managing schedules of the holidays may push you to crave comfort foods — anything high in fat, sugar, and/or salt — that temporarily calm your nerves. But, in the end you end up more stressed from the disappointment of not being able to fit into your “skinny” jeans.

So, now you know what’s going on in your head during the holidays. So how can you overcome all of these influences and keep off added holiday pounds?

The solution is the Holiday Hall Pass. This sweet indulgence allows you to make the most of the holidays, with five safeguards to prevent you from getting too crazy. These safeguards — let’s call them holiday helpers — create an environment that evokes positive emotions that calm the negative ones you experience when you attempt to deprive yourself.

Holiday Helper #1: Exercise a little bit every morning.
The first little helper is a pre-performance morning exercise routine. Spend at least 20 minutes doing anything active: FOCUS T25, PiYo, walking the dog, whatever it is that you do. During typical weeks, fitness experts recommend one day of rest, but during the holidays, it’s best to be active every single morning to stay consistent. It can be an all-out workout or a simple physical activity to create a positive tone for the day, helping you keep off the stress.

Holiday Helper #2: Keep a journal.
If you simply write down what you do and feel throughout the day, you’ll become aware of your choices, causing you to continue to make good ones. Through writing, you bring a little logic back into the equation, which helps you overcome your emotional tendencies.

For maximum results, journal immediately before you show up to a holiday event. Write down what you’ve already eaten that day and how your choices have made you feel. If you’ve already chosen to eat unhealthily throughout the day, the awareness you bring through this journaling process will help you to create a plan of action for the upcoming event. It’s not about saying to yourself “Well, I’ve already ruined this day so I’ll start again tomorrow,” but rather asking yourself what one positive thing you can achieve at this event to feel good about yourself and the choices you made.

On the other hand, if you have been eating healthily so far and are energized and proud of yourself, bringing those thoughts and feelings to the present moment will enhance your opportunity to be mindful about what you choose to eat at the holiday event.

Holiday Helper #3: Don’t let yourself get hungry.
You should graze every 2–3 hours. Whether it’s a full meal or just a light snack. Keeping your metabolism up and your stomach satisfied will prevent you from becoming too hungry. You won’t end up with plates of food you have to haul away with a forklift if you aren’t starving when mealtime finally rolls around.

Holiday Helper #4: Set holiday indulging intentions for yourself.
Remember, this isn’t about denying yourself anything delicious; your intentions simply set the scene for an enjoyable-yet-controlled feasting experience. You can choose to allow a small indulgence with each meal, whether it be one piece of cake or a few little cookies. You can also choose to go ‘all out’ for one special night. Also use attentional cues — pre-made questions pre-programmed and scheduled in your smartphone to help you stick to your intentions. Some examples of attentional cues are: Are you proud of your food choices so far today? Would the people who want you to succeed be happy with your choices? Are you giving all the effort you can to following through on your plan? Does this food taste better than how your body looks/feels when you’re healthy?

Holiday Helper #5: Be easy on yourself
Feeling guilty about indulgences only amps up the stress, leading you right back to the second and third serving of turkey and cranberry sauce. Enjoy your holiday and indulge without beating yourself up.

By Dr Haley Perlus via the Beachbody Blog

How Fast Do You Eat?

Here's a question most people don't think about when trying to lose weight. Not how much you eat or what you eat but instead, "How fast do you eat?" Are you a fast eater, a moderate eater, or a slow eater? Most people tend to be fast eaters. We live in a world that wants everything at lightning speed. We want fast restaurant service, fast Internet connections, and fast results when it comes to losing weight.

If you’ve been trying everything to lose weight but without lasting success, then maybe it’s time for some slow. Consider this: if you really love something and thoroughly enjoy it, like eating or sex for example, would you really want to get it over within just a few mere minutes? If something is pleasurable, don’t you want to make it last?

Nutrition experts love to remind us, and rightfully so, that it takes the body approximately 20 minutes to realize that it’s full. The science of Mind Body Nutrition tells us that If we eat fast or while in an anxious rush, which usually means without paying any attention, the brain literally does not have enough time to assess the nutritional profile of our meal. The central nervous system and our digestive tract are short-circuited in their ability to determine if our nutritional needs have been met.

In the absence of this important information, the brain plays it safe and tells the body, “I’m still hungry.” So many people believe they have a willpower problem when it comes to food and appetite. We recognize when we’ve eaten a robust meal, and we can’t understand why we want to keep eating. The good news is that there’s nothing wrong with our willpower. We just eat too fast. Slow eating is a natural appetite regulator and powerful nutritional practice when it comes to losing weight. But please, don’t be afraid that slow eating means chewing each bite 50 times while staring into space. Eating slow means eating sensuously, it means tasting your food, loving it, celebrating it, and feeling warm and fuzzy no matter what you eat.

This blog post is a summary of Emily Rosen's All About Dynamic Eating Psychology video series. For more info go to her video series HERE

What You Should NOT Eat for Breakfast & Why!

I’m sure you’ve had those days where you wake up and scarf down something that’s convenient so you can get out the door as fast as possible.

Now it should go without saying that starting your day with foods like doughnuts, pastries, or pancakes is a fat storing NIGHTMARE.

But many turn to other so-called healthier alternatives that are nearly just as bad.

Here are 3 of the WORST Foods to Eat in the Morning

1. Muffins

Most store-bought muffins are giant, which means they can sometimes contain over 600-700 calories that have absolutely NO protein or healthy fats to keep you feeling full and satisfied.

2. Bagels

Would you sit down and knowingly eat FOUR slices of bread?

Well, MOST bagels have the equivalent of four servings of bread, which will quickly convert into sugar making you store fat and feel lethargic in no time.

3. Cereals

Over-the-counter cereals are, by far, one of the worst foods for your waistline and your health.

The majority of over-the-counter cereals are empty calories, simple carbs and sugar, cleverly disguised as a “healthy” breakfast.

There are a few rare exceptions, like some of the cereals in the Ezekiel 4:9® line from Food for Life®, but I NEVER eat cereal when I’m trying to get leaner.

If you wake up and eat ANY of the above 3 foods to start your day, you'll feel like you ate a cup of salt!

Seriously, they’ll make you literally swell up, giving you an unplanned and unwanted "Food Baby," making you feel fat and bloated the entire day.  They also FORCE your body to depend on sugar all day—instead

of burning fat.

Instead, opt for lean protein and complex carbs.  A good example would be egg whites or 1-2 eggs paired with whole oats, fresh fruit, yogurt or cottage cheese. All foods you can still eat on the go and won't sabotage your day. My go to every single morning is Shakeology. Has the protein I need, tons of fruits and veggies, only natural forms of sugar in low amounts and I have have it while driving or dropping off the kids at school!