Monday, December 28, 2015

Meal Prep Monday - Week 5

Almost every weekend, Social Media Specialist (and fitness fanatic) and fellow Team Beachbody Coach Amanda preps her meals and shares her photos on her Instagram account. Her simple photos remind us meal prep doesn’t have to be hard.
This week she is following the portion plan for 21 Day Fix EXTREME. In order to maintain her weight, she falls in the 1,800-2,099 calorie bracket. Of course, it’s not necessary to prepare this much food at once, but Amanda does it to save herself time later in the week. 
If you do your meal planning on Sunday, save these for next week!

Amanda’s Meals for the Week:

Meal Plan Monday Week 5 21 Day Fix Extreme Meals Containers
Breakfast: Shakeology with raspberries, flax seeds (not shown) and 3 tsp. peanut butter (1 red, 1 purple, 1 orange, 3 tsp.)
Snack: Two egg muffins (EXTREME recipe), oatmeal (not shown), and blueberries (not shown) (1 red, 1 green, 1 purple, & 1 1/2 yellow)
Lunch: Turkey meatballs (EXTREME recipe), sweet potato, and broccoli (1 red, 2 1/2 yellow, & 1 green)
Post-Workout: Trout with 1 tsp olive oil, green beans, and a small apple (1 red, 1 green, 1 purple & 1 tsp.)
Dinner: Baked chicken with 1 tsp olive oil, bell pepper, cucumber salad, and 1/4 an avocado (not shown) (1 red, 2 greens, 1 blue, & 1 tsp.)
Grocery List: 
• 1 bag of spinach
• 3-4 red bell peppers
• 3 yellow bell peppers
• 2 bags of broccoli
• 5 sweet potatoes
• 2 avocados
• 3 cucumbers
• 5 cups string beans
• 2 green onions
• 5 apples
• Blueberries
• Raspberries
• A dozen and a half eggs
• 1.5 pounds trout
• 1.25 pounds turkey
• 1.5 pounds chicken
• 5 packets Shakeology
• 10 packets oatmeal
• Dry mustard
• Paprika
• Garlic
• Parsley
• Tomato sauce
• Flax seeds
• Olive oil
• Peanut butter
Curious about the containers she uses? You can find them here.
If you have any questions about meal prep – or 21 Day Fix EXTREME –shoot me an email at!

Monday, December 21, 2015

Meal Prep Monday Week 4

Did you plan your meals on Sunday? If not, it's not too late!  Follow this coach's lead and get to it.  The entire grocery list is below so the planning is done for you. Now it's time for you to do the prep! If you're in my 21 Day Fix Boot Camp for this month, you'll be doing this sometime this week so read up!
No shakeology? Here's the link to give the sampler a shot!   
Meal 1 (not shown): Shakeology with almond milk and PB2.
Meal 2: Two hard-boiled eggs.
Meal 3 (Mon/Wed/Fri): 4 oz grilled chicken seasoned with Garlic Lovers FlavorGod, ½ cup sweet potato, and 1 cup broccoli.
Meal 3 (Tues/Thurs): 4 oz tempeh sautéed in liquid aminos, ½ cup edamame, and sautéed asparagus, onion, baby carrots, bell peppers, snow peas, water chestnuts, and mushrooms.
Meal 4: 4 oz ground turkey seasoned with Everything Spicy Flavorgod, sautéed bell peppers and onion, and a Fuji apple.
Meal 5 (not shown): Salmon, turkey burgers, chicken sausage, or chicken with veggies.
Grocery List:
• 5 packets Shakeology or 5 servings from a bulk bag of Shakeology if you have it.
• 1 carton unsweetened almond milk
• 1 jar of PB2
• 12 oz sweet potatoes
• 1 cup edamame
• 1 red onion
• 4 red bell peppers
• 2 yellow bell peppers
• 1 bag pre-cut white mushrooms
• 24 asparagus spears
• 2 zucchinis
• 1 cup baby carrots
• ½ cup snow peas
• ¼ cup water chestnuts
• 3 cups broccoli
• 1 bag of broccoli
• 1 bag white mushrooms
• 1 small bag spinach
• 5 apples
• 2 lbs. chicken
• 20 oz ground turkey
• 4 oz salmon
• 4 oz chicken sausage
• 1–2 turkey burger patties
• 1 packet of tempeh
• one dozen eggs
• quinoa pesto
• liquid aminos
• FlavorGod seasoning combo pack
• Olive oil
Curious about the containers she uses? You can find them here.

Via the Team Beachbody Blog

Sunday, December 13, 2015

Crock Pot Provencal Chicken & Beans

            I love chicken, love veggies and beans too! And when I can combine all of these things and make a yummy, healthy meal with them in the crock pot, I'm a happy girl! Enjoy this one and let me know how it turns out! 

        4 oz boneless, skinless chicken breast

        1 yellow bell pepper, diced
        1 red bell pepper, diced
        1 (16 oz) can cannellini beans, drained and rinsed
        1 (14.5 oz ) can petite diced tomatoes with basil and oregano or any style of canned tomatoes
        1 dash salt
        1 dash black pepper
        2 t dried basil
        1 t dried thyme


      Place all ingredients into a slow cooker, stir and cover with lid; cook on low heat for 7 hours. If you are running late, the mixture will hold for 8 hours, so don't rush.  Makes 6 one cup servings. Pair this with a green salad and you'll have a fast and tasty lunch or a movie or game night snack. Use baked chips to cut calories!   
      21 Day Fix Breakdown = 1 red (chicken). 1/2 yellow (beans) 1 green (veggies)

    Monday, December 7, 2015

    Meal Prep Monday Week 3

    Here's week 3 of the Meal Prep Monday!  She's made some changes but not many and I do the same. I tend to eat the same things throughout the week and use the weekdays to stay in my routine!  

    Meal Prep Monday Week 2

    Meal 1 (not shown): Oatmeal with scoop of protein powder or Shakeology.
    Meal 2: Two egg “muffins” (She mixes 1 whole egg with 3 egg whites, mushrooms and bell peppers, them bakes them at 350 degrees for about 20 minutes).
    Meal 3 (Mon/Wed/Fri): 4 oz. grilled chicken, 1/2 cup sweet potato, and 1 cup broccoli.
    Meal 3 (Tues/Thurs): 1 veggie burger, 1/2 cup cucumber, bell pepper salad, and green beans.
    Meal 4: 4 oz. grilled cod, 1 cup steamed cauliflower, broccoli, carrots, and an organic apple.
    Meal 5 (not shown): Salmon, turkey burgers, chicken sausage, or chicken with veggies.
    Grocery List:
    • 1 bag Chocolate Shakeology
    • Unsweetened almond milk
    • Oatmeal
    • Chocolate whey protein
    • 12 ounces sweet potatoes
    • 32 ounces broccoli
    • 1 yellow bell pepper
    • 8 ounces cauliflower
    • 2 red bell peppers
    • 1 small cucumber
    • 24 ounces green beans
    • 2 bags pre-cut white mushrooms
    • 1 onion
    • 1 small bag of spinach
    • 2 yellow squash
    • 2 zucchini
    • 16 oz. asparagus
    • 5 cups broccoli, cauliflower, carrot mix
    • 5 organic apples
    • Half dozen eggs
    • 2 cartons egg whites
    • 24 oz. chicken
    • 4 ounces salmon
    • 20 oz. cod (20 ounces)
    • 4 ounces chicken sausage
    • 2 veggie burger patties
    • 1-2 turkey burger patties
    • Pesto sauce
    • Flavor God seasoning
    • Olive oil

    Monday, November 23, 2015

    Meal Prep Monday Week 2

    Every weekend, Social Media Specialist (and fitness fanatic) Amanda Meixner reps her meals and shares her photos online and on social media.  I love following other coaches, fitness competitors and friends for simple meal planning ideas to mix it up! Photos like these help remind us that meal prep doesn’t have to be hard.  I'll be posting hers and the photos of other coaches and fitness pros each Monday here on my website, on Instagram and on Facebook.  For more fitness tips, nutrition advice, help with portion control and meal ideas, join  my 21 Day Fix Boot Camp. I host the Boot Camp each month and it's FREE when you have the 21 Day Fix Challenge Pack! Message me at for more info! And now, here are Amanda’s meals for the week:
    Amanda Meixner's weekly meal prep
    Meal 1 (not shown): Oatmeal with scoop of protein powder or Shakeology.
    Meal 2: One egg, three egg whites, and half a cup sweet potato.
    Meal 3 (Mon/Wed/Fri): Grilled chicken and cucumber, bell pepper salad.
    Meal 3 (Tues/Thur): Ground turkey with taco seasoning, sautéed asparagus, mushrooms, carrots, and onions.
    Meal 4: Grilled trout, sautéed kale, and blueberries and raspberries.
    Meal 5 (not shown): Usually chicken sausage, salmon, turkey burgers, or chicken with veggies.

    Via the Team Beachbody Blog

    Thursday, November 12, 2015

    Dos and Don’ts for Filling Your Thanksgiving Dinner Plate

    I know you’re probably going to eat more on Thanksgiving than you would on most Thursdays. And, I understand. It’s one of my favorite holidays too! I want to eat all my favorites (stuffing, sweet potatoes, pumpkin pie…), but I also don’t want to wake up the next morning and feel like I’ve undone my progress. Of course, if you’ve been exercising and eating right, one day won’t undo all the work you’ve done. But, as we head into winter, it’s easy to fall off the horse and really struggle to get back on. So, with that in mind, here are some photos to help you plate your Thanksgiving meal.

    The Typical Plate
    This is what the typical Thanksgiving dinner looks like. But, after watching reading this and learning some tips, hopefully you'll be able to see where you're going wrong. First off, where are the greens? And, secondly, this plate is filled with so many carbs and sugar, it’s no wonder most people need a nap after dinner. It's not the tryptophan or whatever people like to blame it on, it's the excess carbs and sugars in the meal!
    Approximate Nutritional Information for the typical plate:
    Registered Dietician, Ani Aratounians weighed in on this typical Thanksgiving plate and said, “It’s high in carbs and there’s lot of sugar and fat. Especially saturated fat. There’s butter everywhere and hardly any fiber. After eating this plate, you’ll feel stuffed and bloated.” And this doesn’t even take into consideration the pie. Or the wine. Or seconds…or thirds. Not to mention these are all of  the calories you should have in ONE DAY not one meal! 

    The Revised Thanksgiving Plate
    One easy way to totally redo your Thanksgiving plate (and still have all your favorites) is to start with the green veggies. Put the green beans and the salad on your plate first. Then, add the turkey (aim for the the skinless pieces if you can find them), and then add on your other favorites.
    Approximate Nutritional Information for the revised plate:
    The calories aren’t low, but they’re much more reasonable than the first plate. Aratounians’s thoughts on this plate were much more positive. “This is much higher in vitamin and mineral content, and antioxidants. Overall, this is much more balanced for your blood sugar with the protein and fiber balancing out sugar content. And, I can’t help but notice that it’s a much prettier plate!” She recommends, if you are going to go for seconds (and really, who isn’t), go for the greens and protein (again, ideally, without skin).
    I hope that this comparison will help you come Thanksgiving! Let me know, will you consider trying the “revised plate” approach?

    Via the Team Beachbody blog

    Monday, November 9, 2015

    Meal Prep Mondays are HERE!

    Meal prep doesn't have to mean a tedious all day kitchen marathon.  It can be done in an hour or two and it can save you a lot of time during the week! Not to mention a lot of mindless eating! So, I'm starting Meal Prep Mondays! The Team Beachbody Blog features them and I'll be sharing them with you guys here on my blog!  Each week I'll feature a new coach's meal prep tips, shopping list, recipes, photos and more!  Save them, pin them on Pinterest or print them and save them so you can refer to them when it's your turn to prep! 

    This week is Amanda Meixner's meal prep tips, recipes and colorful photos of delish healthy meals.   He daily calorie bracket is about 1500 - 1800 calories per day so, if you're lower than that because you're still losing, adjust your containers (21 Day Fix) and cut out a snack or two.
    Here’s what Amanda is eating this week, along with the 21 Day Fix container measurements for each meal:
    Meal Prep Monday Week 23
    Meal 1 (Breakfast): Shakeology with mixed berries and 2 tsp. almond butter (1 red, 1 purple, 2 tsp.)
    Meal 2 (Snack): Oatmeal with half a large banana and cinnamon (not shown) (2 yellow, 1 purple)
    Meal 3 (Lunch M/W/F): Chicken salad jar with arugula, tomatoes, cucumber, chickpeas, and balsamic dressing, and an apple (1 red, 1 green, 1 yellow, 1 orange, 1 purple)
    Meal 3 (Lunch T/Th): Egg salad jar with corn, tomatoes, red onion, mixed greens, and mustard vinaigrette, and an apple (1 red, 1 green, 1 yellow, 1 orange, 1 purple)
    Meal 4 (Post-workout): Baked trout with bell peppers sautéed in 1 tsp. olive oil (1 red, 1 green, 1 tsp.)
    Meal 5 (Dinner M/W/F): Zucchini noodles sautéed in 1 tsp. olive oil with ground turkey, mushrooms, onions, tomatoes, and 1/4 avocado (not shown) (1 red, 2 greens, 1 blue, 1 tsp.)
    Meal 5 (Dinner T/Th): Tempeh with a side of mixed veggies with 1 tsp. olive oil and a 1/4 avocado (not shown) (1 red, 2 greens, 1 blue, 1 tsp.)
    We love her pretty Mason jar salads. She packed her lunches in Mason jars to keep them fresh all week. Get tips and recipe for making your own Mason jar salads here.
    This jar has balsamic dressing at the bottom, then Amanda added chickpeas, tomatoes, cucumber, chicken, and arugula.
    Mason jar salad

    This jar has mustard vinaigrette at the bottom, then tomatoes, corn, red onion, hard-boiled egg, and mixed greens.
    Mason jar salad
    Amanda’s Grocery List:
    5 red bell peppers
    3 yellow bell peppers
    3 orange bell peppers
    1¼ lb. trout
    ¾ lb. chicken
    ¾ lb. ground turkey
    1 packet tempeh
    4-6 large zucchini
    1 bag broccoli, cauliflower, carrot mix
    6 eggs
    1 bag corn
    1 red onion
    1 bag diced white onion
    1 cucumber
    1 carton cherry tomatoes
    1 tomato
    1 bag arugula
    1 bag mixed greens
    1 can chickpeas
    5 apples
    3 large bananas
    1 large carton strawberries
    1 large carton blueberries
    5 packets Shakeology
    2 avocados
    almond butter
    olive oil
    balsamic vinegar
    Dijon mustard

    Via the Team Beachbody Blog

    Slow Cooker Turkey Chili

    This mild kid-friendly crockpot chili, courtesy of our friends at SkinnyTaste, is made with lean ground turkey, corn, bell pepper, tomatoes and spices. Top with with crunch baked tortilla chips and watch your little ones gobble it up. This chili can also be made in large batches for freezing and reheating.

    • 1.3 pounds 99% Lean Ground Turkey
    • 1 teaspoon Oil
    • 1 medium Onion, minced
    • 1 medium red Bell Pepper, diced fine
    • 1 Garlic clove, minced
    • 1 1/2 cups frozen Corn kernels
    • 10 oz can Mild Diced Tomatoes
    • 8 oz small can plain Tomato Sauce
    • 1/4 cup low sodium Chicken Broth
    • 1 teaspoon Cumin
    • 1/2 teaspoon Chili Powder
    • 1/2 teaspoon Paprika
    • 1/2 teaspoon kosher Salt
    Optional Garnishes
    • Diced Avocado
    • 2% Greek Yogurt
    • Shredded Cheese
    • Baked Tortilla Chips
    Heat a large skillet over medium-high heat, add the turkey, season with salt and cook, breaking up with a spoon until turkey browns and is no longer pink; place into the slow cooker.
    Add the oil to the skillet and sauté the onion, garlic and bell pepper over medium heat for about 4 to 5 minutes. Spoon over turkey into the slow cooker and stir in corn and tomatoes, tomato sauce, cumin, chili powder, paprika and salt, mix until well blended. Pour chicken broth into the crock pot and add the bay leaf. Cover and cook on HIGH 4 hours or LOW 6 hours. Serve with desired toppings.

    Nutrition Information
    Serves: 5 |  Serving Size: 1 cup
    Per serving: Calories: 222; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 74mg; Sodium: 719mg; Total Carbohydrates: 20g; Dietary Fiber: 3g; Sugars: 7g; Protein: 32g
    Nutrition Bonus: Potassium: 446mg; Vitamin A: 12%; Vitamin C: 59%; Calcium: 6%; Iron: 17%
    21 Day Fix1 red, 1 green, 1/2 yellow per serving.  Adding toppings such as cheese (blue), avocado (blue), Greek yogurt (red) or tortilla strips (yellow) would add to the calorie and container count.

    Wednesday, November 4, 2015

    Roasted Cauliflower Rice


    • 1 large (2 small) head of cauliflower
    • 2 Tb. olive oil
    • Salt


    1. Preheat the oven to 450 degrees F. Cut the cauliflower in half and remove the core and leaves. Roughly chop the cauliflower and place in the food processor. Pulse until the cauliflower is small and fine like rice.
    2. Dump the cauliflower rice out onto a large rimmed baking sheet (If your baking sheet is average sized or small, use two.) Drizzle the olive oil over the top. Then mix with your hands and spread the cauliflower rice out into a thin layer. Sprinkle with salt.
    3. Roast in the oven for 5 minutes. Then stir and smooth out again. Roast, another 5 minutes. Serve warm.
    4. Feel free to add your favorite spices and change it up. Curry, cumin, chili powder, Italian, parsley or my faves, any of the Mrs. Dash or Flavor God seasonings!

    Friday, October 30, 2015

    Cauliflower "Fried Rice"

    I'm a self admitted carb lover and rice is one of my faves.....along with quinoa, couscous and anything with a similar texture. When I discovered cauliflower rice, I was in heaven.... then realizing I can make cauliflower "fried rice" was the icing on the cake! So, here's my recipe that was tweaked by combining a few of the ones I found thanks to the wonderful world of the web! Enjoy! 

    • 1 large cauliflower head
    • 4 eggs
    • 1 to 2 cups chopped veggies of choice (peas, corn, carrots & any others you'd like to add)
    • 1 clove minced garlic
    • 1 tsp oil (olive, sesame or coconut is what I prefer)
    • 1 chicken breast 
    • soy sauce
    • favorite general seasoning (my fave is Kirkland Organic No Salt Seasoning)

    1. Cut the leaves and core off the cauliflower. Break the cauliflower up into small florets. If you are using a food processor, you can keep the stems on if they're soft. If you're using a good blender (Blendtec or Vitamix), cut the stems off and cut the florets into small pieces. You can also use a hand grater but that's the last takes forever!            
    2. Add the florets to the food processor or blender. Process or blend until evenly chopped to a consistency similar to rice but not pulverized. If you're using a blender vs a food processor, add the cauliflower in a few pieces at a time since it tends to get stuck.                                                                                                      
    3. Once all of the cauliflower is pulverized, set aside.
    4. Add a small amount of oil (olive, coconut or sesame) to a skillet or wok then add 1 TBSP of minced garlic & brown lightly.  
    5. I had some rotisserie chicken left over so I chopped some of that up and added that as well. It adds protein and turns a side dish into a meal. You can also add some raw chicken breast and cook it thoroughly during this step if you'd like.  
    6. Then you can add any blend of veggies you like. All I had in the fridge were some steamed Normandy Blend veggies & Costco's organic veggie blend so I chopped up the two and added them!  Most recipes call just for peas, corn & chopped steamed carrots but I love veggies so I added what I had. It included broccoli, cauliflower, carrots, peas, corn & edamame!
    7. After adding the veggies, chicken (if you'd like) & garlic, add the cauliflower.  Mix it up & cook it for a 5 to 10 minutes. 
    8. Then spread it aside and add 3 to 4 eggs in the center.Cook the egg thoroughly and once it's cooked, blend together with the "rice", veggie & chicken blend.
    9. Add some soy sauce (taste it as you add it to make it to your liking) and cook a few minutes longer. 
    10. Toss around regularly while cooking it to cook it evenly and thoroughly.
    11. Serve and enjoy!!!

    Tuesday, October 20, 2015

    13 Super Cute and Healthy Halloween Snacks!

    Candy corn, chocolate bars, caramel apples and so many other sugary treats are front-and-center at Halloween, even before the trick-or-treating begins! If you want to get into the holiday spirit in a healthier way, here are some easy-to-make Halloween snacks we found that kids (and grown-up kids) will love.
    What are your favorite healthy Halloween snacks?

    Jack-o’-Lantern Fruit Cups
    Add color and fun to your Halloween with these smiling jack-o’-lantern faces carved into navel oranges. Slice off the tops of the oranges, scoop out the pulp, use a paring knife to cut out jack-o’-lantern faces, and fill with grapes and/or mixed berries.Jack O' Lantern Fruit Cups Halloween Snack
    Orange You Lovin’ Fall Fruit Salad
    Save the pulp from your jack-o’-lantern fruit cups to make this fruit salad. Fill small mason jars with pineapple slices, orange wedges, and top with Greek yogurt.
    Fruit salad candy corn Halloween Snack

    Slithering Snake Dip
    Eek! What is lurking in your hummus? A slithering snake made from black olives! Cute Food for Kids carved beady eyes from string cheese and added a carrot tongue. Even those who hate serpents will love this little guy.
    Snake in Hummus Halloween Snack
    Candy Corn Popsicles
    Here’s a healthier spin on candy corn! These colorful homemade popsicles are made from pineapple juice, orange juice, and yogurt. We want the popsicles! Click here to get the recipe.
    Candy Corn Popsicles Halloween Snack
    Mummified Apples
    Googly eyes and gauze tape turn green apples into mummies that are almost too cute to bite into.
    Mummy Apples Halloween Snack
    Monster Pie
    Kids will love this Monsters, Inc. tart because it’s so darn cute, and well, because it’s dessert! Visit Creative and Healthy Fun Food to get this recipe that’s got a filling made from avocado, banana, and almond milk!
    Monster Pie Halloween Snack
    Spooky Spider Eggs
    Deviled eggs get extra creepy-crawly when they’re topped with spiders. To make eight scary spider eggs, cut 12 black olives in half vertically. Place one half in the center of each egg to form the body, then slice each remaining olive half into four sections to create legs. Shiver.

    Ghoulish Hard-Boiled Eggs
    Let your kids in on the decorating fun! Use black foodsafe ink pens to draw ghostly faces on white hard-boiled eggs. This example from Wit & Whistle shows how simple – and cute! – each drawing can be.
    Ghoulish Hard Boiled Eggs Halloween Snack
    Frankenstein’s Monster
    Is this a trick or a treat? This veggie tray made to look like Frankenstein’s monster is a little bit of both. Let your kids play with their food to help create this healthy platter and they might just be tricked into eating their veggies.
    Frankenstein Veggies Halloween Snack
    Eyeball Pasta
    Start off a night of trick-or-treating with this clever eyeball pasta! Visit Spend with Pennies to see how she used string cheese, black olives, and a straw to create eyeballs of different sizes that stare out of ghoulishly green spinach pasta.
    Eyeball Pasta Halloween Snack
    Jack-o-’Lantern Clementines
    Pick up a foodsafe pen and the whole family can have fun decorating the skin of clementines, tangerines, or oranges with spooky or smiling faces. Pop these into lunch boxes the week leading up to Halloween.
    Jack O' Lanterns drawn on clementines Halloween Snack
    Pumpkin Veggie Tray
    This veggie platter is a Halloween party essential! Mom Endeavors shares some tips for constructing this spooky pumpkin from baby carrots and black olives. The stem can be made from broccoli, the end of cucumber, or a celery stick. Serve with Slithering Snake Dip!
    Carrot Jack O' Lantern Veggie Tray Halloween Snack
    Banana Ghosts and Orange Pumpkins
    Boo! Turn bananas into spooky ghosts with chocolate chip eyes and mouths made from chocolate covered raisins. Make a pumpkin patch out of peeled clementines or tangerines. Just use a sprig of celery in the center for the stem!
    Banana ghosts and clementine pumpkins Halloween Snack

    Via the Team Beachbody blog with photos by Mom Endeavors, Princess and the Frog Blog, Spend with Pennies, Blue Skies Ahead, Wit & Whistle, Creative and Healthy Fun Food, Marci Combs, Chew Chew Mama, Cute Food for Kids, Frugal Coupon Living and Amanda Meixner!

    Monday, October 12, 2015

    How to Avoid Getting Sick & Helping Get Rid of It If You Do!

    person with flu
    You’ve been taking your vitamins, avoiding your sniffly friends, and washing your hands. But despite your best efforts, you can tell you’re coming down with a cold. Luckily, you can take a few simple steps to nip it in the bud — or at least speed up your recovery so it doesn’t ruin your whole week and you can do it all without taking prescription medication.

    I'm big on going the holistic route before I try any medications and I'm the same way with my kids. 90% of the time, we avoid getting sick all together (thanks to Shakeology!!) and to be honest, none of us got sick this last year at all.  Bit, if you do end up catching the big, here’s how to get rid of it— according to someone in the know: Dr. Scott Helmers, an urgent care physician for the Mayo Clinic Health System.

    1. Hydrate.
    Your mom was right: You need your fluids. Hydration helps your body fire on all cylinders, but it’s especially important when you’re battling a cold. A cup of warm water or hot tea can soothe a scratchy throat, and the fluids will thin out your mucus, so you won’t feel as stuffy. Water, juice, or broth will do the trick, and you don’t need to overthink the number of ounces. “It’s really just a matter of satisfying your thirst — maybe have an extra glass of fluid every couple of hours,” says Dr. Helmers.

    2. Eat for wellness.
    Vitamins and minerals are beneficial to your overall health, but it’s debatable whether any particular one will ward off a cold or reduce its duration. Your best bet is to focus on eating healthy foods and eliminating anything that might make you feel even more sluggish, like alcohol or greasy foods. “It’s not that those would impair your ability to fight it off; it would just be compounding the symptoms,” Dr. Helmers says. In other words, if your head’s already pounding from sinus pressure, a night of Fireball shots probably won’t improve things.

    3. Adjust your workout accordingly.
    If you feel like you have enough energy to go for a jog or do some light lifting, go for it. Just listen to your body and don’t work out to the point of exhaustion. (And for the love of Typhoid Mary, wipe down your equipment after you use it.) “Pay attention to what your body is telling you,” Dr. Helmers says. “Moderate activity may help with muscle soreness that might accompany an upper respiratory infection. On the other hand, if you’re a runner or biker, pay attention to the ambient conditions — if it’s really cold, it may end up making you feel worse. There’s no great advantage in tiring yourself out.” And if you have a fever, discomfort in your chest, or difficulty breathing, skip it.

    4. Sleep it off.
    A good night of shut-eye can help shut down a cold before it really ruins your plans. “Rest according to what your body is saying it needs, and be sure to hydrate when you wake up,” Dr. Helmers says.

    5. Reach for the right remedies. 
    Stocking up on cold meds could leave you with a case of sticker shock to go along with your stuffy nose — and it probably won’t make you feel better any sooner. “Scientifically, we probably can’t prove that antihistamines, decongestants, and [over-the-counter] cough medicine shorten the illness,” Dr. Helmers says. Still, there are a few simple ways to soothe your symptoms (and you probably already have what you need at home!).

    • Salt water. Dissolve 1/2 tsp. of salt in a cup of warm water, then gargle and rinse to ease irritation in your throat.
    • Honey. If you can’t stop coughing, try 2 tsp. of honey. A pediatric study in 2012 found honey to be an effective cough suppressant.
    • Pain relievers. Plain old acetaminophen or ibuprofen can combat inflammation and achy muscles.

    If you stay healthy, manage your symptoms, and rest when you need it, you may be able to reduce the amount of time you’re under the weather. But how do you know when it’s time to give up and go to the doctor? “Most colds run their course in 3-5 days,” Dr. Helmers says. “If it’s going much beyond that — or if you have a very high

    fever, chest congestion, intensely sore throat, or facial pain — then it’s appropriate to be examined.”

    Via the Team Beachbody Blog

    Monday, October 5, 2015

    October's 21 Day Fix Family Friendly Clean Eating Boot Camp!

    Did you know that between Thanksgiving and Christmas Americans gain an average of 5-7 lbs? Overweight individuals tend to gain more than that? Why not get a hold of your bad habits BEFORE the holidays and make it a point NOT to gain weight this year!! How you ask? Well certainly not with some crazy workout and diet plan that leaves you starving. Who wants to do that around Halloween and fall when all things pumpkin are everywhere!?
    It's a pretty simple plan and anyone can do it, incorporate their family & even kids, into it. One of the biggest issues most people have with weight loss is not so much the working out part but the diet. Working out is part of it but you can workout all day long, if you generally have poor eating habits, nothing is gonna budge!
    So, the 21 day fix is a nutrition plan (not a diet) that helps you establish healthy habits with food, eating the right portion sizes, getting all of your nutrients in, and doing it all with regular food. Not diet food and not depriving yourself or starving. Its called the 21 Day Fix because it takes the average person 21 days to establish a habit, not because it will turn women into bikini models or men into Mr Olympia in 3 weeks. That's just not realistic and plans that promise that are too restrictive and not realistic.
    After 21 days of using the portion control containers the plan comes with & the guidance & tools in the boot camp, you should be able to eyeball portions and eat well throughout the day whether you're at work, home, a party, vacation, etc. You use them sort of as measuring cups when you have snacks, make a salad, a recipe, etc and then refer to them when you're out at a restaurant or party. After using them for a few weeks, you get a really good idea about what a proper portion looks like so it makes it simple. And you get TONS of healthy food suggestions for meals, snacks, recipes, etc so you can apply it for life!
    The plan comes with a LOT and I add a lot to it too in the boot camp. The boot camp is a private online support group of other women (and some husbands) learning the plan too. We share recipes, snack ideas, give each other support and keep each other accountable. A LOT of people get the program but have NO clue how to use it so it just sits there and goes untouched. I REALLY believe in it and really want to help everyone realize how much it can help not only with weight (loss, gain or maintain) but healthy eating and getting your family to eat clean too!
    The plan comes with the following: --10 workouts you can do at home --7 portion control reference containers --Shakeology shaker cup --Month supply of shakeology --21 Day Fix Nutrition Guide & Recipe Book --3 Day Quick Fix plan (cleanse type of plan) --workout calendar --30 day money back guarantee where you can return any or all of it, even if it's used, if you aren't happy.

    In the boot camp, I provide: --weekly meal plans --recipes for the meal plans --tons of extra recipes --recipe samples from the 21 Day Fix Fixate cook book --Snack lists with over 100 snack ideas --daily feedback on your nutrition, workout & water intake --daily nutrition tips & fitness advice --available 24/7 for questions via phone or FB message
    And the boot camp isn't just one month. When you have the 21 Day Fix challenge pack, you're welcome to continue every day month free just for support or to keep reaching your goals. Some keep coming back just because they feel like it's a group of virtual friends we've made onlibe that support each other through the struggle of food, temptations and cravings. Basically life LOL!

    The Shakeology, if you aren't familiar with is a nutritional shake that has over 70 fruits & veggies in it plus protein and 23 vitamins and minerals. They regularly update the recipe too so they keep up with research and make changes accordingly. It helps curbs cravings for sweets BIG time, gives you energy (has natural caffeine from food such as gree tea), gives you a quick, easy, yummy way to get a breakfast or a morning snack in and a lot of people have seen benefits with thyroid disease, cholesterol, auto immune disorders, heart disease & other ailments with it. I was hesitant to try it for a LONG time. Just didn't buy into it and thought it was just all overrated hype.

    When I tried it though I loved it and it was the only shake I actually liked the taste of, didn't taste like chemicals and I was ok giving to my kids. And the fact that they give you 30 days to return it made my cheap self on a budget feel good buying it LOL. If I hated it or the 21 day fix, I could send 'em back and lose nothing. I always wanted to make my passion for fitness and nutrition into a career and when I tried this program, I thought it was genius!! Such an easy way to learn how to eat right AND eat what I like, not what a meal plan tells me Inhage to eat. I can follow it on weekdays & weekends without a problem or having to skip out on dinners with friends because I'm "on a diet"!
    And even kids can use it to learn how to eat right. Shae (my 6 yr old) tells me, "Mom I had a red, green, blue and yellow! 4 colors!" Because I tell her she needs at least 4 colors in each meal! So, that's it! Let me know what you think and if you want to start with us in October!! Shoot me an email at or find me on Facebook and add me ===>>> FACEBOOK then send me a message saying you're IN!!!