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. 

Baked Vanilla Oatmeal and Nutmeg

Baked Vanilla Oatmeal and Nutmeg - a great breakfast option, especially when the weather is cold and your body is craving those hearty, healthy foods! 
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Ingredients:
Nonstick cooking spray
3 cups old-fashioned rolled oats
1½ tsp. baking powder
1 tsp. ground nutmeg
¼ tsp. sea salt (or Himalayan salt)
3 cups unsweetened almond milk
1 tsp. vanilla extract
2 large eggs
¼ cup unsweetened applesauce
2 Tbsp. raw honey

Preparation:
1. Preheat oven to 400° F.
2. Lightly coat a 2-quart baking dish with spray.
3. Combine oats, baking powder, nutmeg, and salt in a medium bowl; mix well. Set aside.
4. Combine almond milk, extract, eggs, applesauce, and honey in a large bowl; whisk to blend.
5. Add oat mixture to milk mixture; mix well.
6. Pour mixture into prepared baking dish.
7. Bake for 35 to 40 minutes, or until top has browned.

Yields 8 servings of 2/3 cup each
1 yellow  1 blue 1/4 red❤ 

Tri Tip Dinner!

So, last week I had NO idea what I was going to make for dinner and while at Trader Joe's, I picked up a seasoned tri tip.  I've never made tri tip in the oven, I prefer it on the barbecue, but I figured why not give it a try!

I picked up some potatoes and zucchini squash to make with it and went home to make dinner!  Within 45 minutes, we were eating and it was SOOO good and SOOO easy! So here ya go!  Enjoy and hope you give it a shot!

Ingredients (amounts depend on the size of your family)

Seasoned tri tip (Trader Joe's or Costco are where I get them from)
Small yellow potatoes
Zucchini squash

Directions
1. Preheat the oven to 425

2. Place the tri tip on top of a rack and then on top of a cookie sheet.  Place it in the oven.

3. While the tri tip is cooking, cut the potatoes. I cut them in cubes.

4.  Toss them in a little olive oil and season them with basil, rosemary and I also used Costco no salt seasoning.

5.  Do the same with the zucchini.  Cut it up in cubes, toss them in a little olive oil and season with basil, rosemary and no salt seasoning of your choice.

6. Place on a cookie sheet (use non stick spray) and bake until the trip tip is done.  About 30 minutes.

7.  That's it :) When the tri tip is to your liking (I like it medium rare), take it out, slice it up and ENJOY!

Change: It IS possible! Next Group Begins Next Week!

Old me on the left, new me on the right. My journey is still going, I still have lots of changes to make inside & out but I'm happy with how far I've come so far. I'm content with the changes I've been able to make not just in my appearance but in how I feel inside & my overall health. As a single mom of 2, it hasn't been easy but it's also not impossible!

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So.....Who's ready for change? My next group begins next week and you'll get everything you need to succeed, including 1:1 coaching from me and help from so many others that are on the same journey

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This isn't just for those that want to lose weight. It's for those that want a healthier lifestyle, help meal prepping, making better choices with meals & snacks, balancing macros, learning portion control, burning fat & building muscle, etc

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You'll get:

A meal a day for a month

Portion control containers 

Weekly meal plans 

Shopping lists

Recipes

Snack ideas

Meal prep guides

Apps to help track progress

Workouts you can do in 30 min at home 

Tips for gym workouts if you prefer 

Daily nutrition & fitness tips

Daily feedback on your food intake

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NO 🚫 counting calories

NO 🚫 calculating points

NO 🚫 starving or living off shakes

NO 🚫 restrictions from ANYTHING

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It's a program that TEACHES YOU how to eat well, balanced meals and snacks in real life situations that include work 👮🏼♀️, parties 🎉, dinners at restaurants 🍱, etc. Not just tips on eating well when you're home! There are even tips on healthy versions of your favorite 🥂🍹🍺🍸 alcoholic beverages and desserts 🍩🎂🍪

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So, if you're ready, send me an email at ellieperico@apl.com and let's get you going! 

Banana Chocolate Peanut Butter Ice Cream

Ice cream anyone? This is the Banana Chocolate Peanut Butter Ice cream I made last night! 

It's a simple recipe that requires only 4 ingredients & you can whip it up in 5 minutes! Check it out! You can use any flavor yogurt, I used vanilla but I've also made it with banana cream, coconut cream and salted caramel. You can also use vanilla shakeology. 

Ingredients

2 small frozen bananas or 1 large one

1 Triple Zero Oikos yogurt any flavor 

1 tablespoon chocolate Shakeology

1 tablespoon PBFit

1. Break bananas up and put them in the blender.  

2. Add the yogurt.

3. Add the shakeology & PBFit

4. Blend & stop the blender every few seconds if the mixture gets stuck along the sides. 

5. When it's creamy, serve and enjoy it. I topped it with chopped almonds but you can top it with anything you'd like. 

6. If you'd like to try Shakeology, contact me for info or a link to the Shakeology sampler where you can try one of each flavor and I can send you recipes and a meal plan with it as well! 

6 Filling Foods That Boost Weightloss

You know the feeling: You’re committed to losing weight and eating healthier, but you’re just so hungry all the time! Argh! Why can’t you lose weight without feeling like a crazy person, constantly ‘hangry’ and perpetually fantasizing about “forbidden” foods? Answer: You can. One of the keys to successful weight loss is to fuel your body with foods that not only support your slim-down efforts, but also help you feel satisfied, thus preventing the kind of wanton binging that can sabotage your goals. Here are six that can do exactly that.

Protein: A recent study at the Pennington Biomedical Research Center at Louisiana State University found that eating protein increases satiety in the short term, helping you lose weight in the long term. Since it takes your body longer to break down protein and convert it into energy than it does, say, simple carbs, eating protein can help you feel fuller longer, making you less likely to snack on junk later on. Your goal: Have high-quality protein at every meal — egg whites with breakfast, Shakeology as a snack, and 4 to 6 ounces of your favorite animal or plant protein for lunch and dinner, for example.

Hemp Seeds: In general, seeds are excellent sources of nutrition, containing plenty of fiber, healthy fats, and amino acids. But hemp seeds are one of the few plant-based food sources that contain all nine essential amino acids, making them a complete protein. They’re also rich in omega-3 and omega-6 fatty acids. Like fiber and protein, fatty acids can help increase feelings of fullness, making it easier to lose weight and keep it off, according to a study in the journal Appetite. Sprinkle 1 to 2 tablespoons on a salad, or toss them into your morning smoothie to give it a little more staying power.

Grapefruit: Eating half a grapefruit or drinking 8 ounces of fresh grapefruit juice three times a day can boost weight-loss efforts significantly, according to researchers at the Scripps Clinic, in California. In their 12-week study, participants lost an average 4 pounds. A separate study at The Rowett Institute of Nutrition and Health in England suggests a possible explanation: Grapefruit is a potent source of pectin, a soluble fiber that can help slow digestion and suppress appetite, leaving you feeling fuller longer, and reducing fat storage in the body. But you’ll only find pectin in the pulp, so drink it pulpy. Better still, eat the whole darn fruit!

Eggs: Considered a “perfect” protein by many, eggs contain all essential and non-essential amino acids. And they’re perfect for weight loss. A study from the Biomedical Research Center in Louisiana found that eating eggs at breakfast helped people feel less hungry while also stabilizing their blood sugar levels and helping them eat fewer calories throughout the day. Need some recipe ideas?

Nuts: Since many nuts are high in omega-3 fatty acids, which have been shown to provide several health benefits related to metabolism, immune function, and inflammation, these nutrition powerhouses are ideal when trying to lose weight, eat healthy, and curb hunger. Plus, they’re loaded with protein and fiber, making them a great go-to snack. Just be sure to eat them in moderation. Nuts are calorically dense, so a little goes a long way. Indeed, a handful is all it takes to reap all of the nutrition and weight loss benefits.

Broth-based Soup: The high water content will fill you up for a minimal caloric cost, according to a report by the CDC. That’s a win-win for weight loss. And if you make your own, you’ll be able to control both the ingredients and the sodium content — absolute musts for healthy eating. 

Post via the Beachbody Blog 

Vegan Meal Prep for the 21 Day Fix

Can vegans follow the 21 Day Fix Eating Plan and still get enough protein? The answer is yes! The Beachbody nutrition experts created this vegan meal prep to help vegans practice portion control and still get enough essential nutrition in their diets. This menu is slightly lower in protein and higher in carbs than the regular 21 Day Fix Eating Plan, but is equally as healthy and is higher in fiber, which helps with satiety and assists weight loss.

This vegan meal prep includes a few adjustments to the containers. Red containers contain complete proteins, but for vegans, they can also contain beans and other legumes. This menu also includes more yellow containers, but differentiates between whole grains that are essential to a vegan diet (yellow a) and tubers and more processed carbohydrates (yellow b).

More information is coming soon about how vegans can adjust the 21 Day Fix Eating Plan to meet their nutrition goals. This meal prep menu and complete grocery list is a good place to start!

This meal prep is for the 1,200-1,499 calorie range. It contains 5 greens, 3 reds, 3 yellow a, 1 yellow b, 1 purple, 1 blue, 1 orange, and 2 tsp. per day

Meal 1 (Breakfast): 1 cup cooked oatmeal with ¼ large banana, 2 tsp. chia seeds, and ½ tsp. ground cinnamon (free) (2 yellow a, ½ purple, ½ orange)

Variations: Substitute 1 Tbsp. shredded unsweetened coconut, or 1 Tbsp. flaxseeds, or 1 Tbsp. pepitas for chia seeds.

Meal 2 (Snack): 1 cup celery stalks with 2 tsp. peanut butter (1 green, 2 tsp.)

Meal 3 (Lunch M/W/F): 2 6-inch corn tortillas, ¾ cup refried beans, 1 cup shredded lettuce, ¼ cup fresh salsa (free), ¼ avocado (1 yellow b, 1 red, 1 green, 1 blue)
Variations: Instead of tacos, the corn tortillas can be lightly coated with nonstick cooking spray and baked at 375° F. for 10 to 15 minutes to make a tostada or tortilla chips. The rest of the ingredients can be combined to make nachos or a taco salad.

Meal 3 (Lunch Tue/Thur): 1 slice sprouted whole grain bread, ¾ cup white beans (mashed after measuring), ½ cup sliced cucumber, ¼ cup sliced red onion, ¼ cup alfalfa sprouts, ¼ avocado, balsamic vinegar (free) (1 yellow b, 1 red, 1 green, 1 blue)

Meal 4 (Post-Workout): 1 scoop vegan Tropical Strawberry Shakeology with ½ cup sliced strawberries (1 red, ½ purple)

Meal 5 (Dinner M/W/F): ¾ cup firm tofu, 1 cup shredded cabbage, ½ cup shredded carrots, ½ cup chopped broccoli, ½ cup sliced onions, ½ cup raw spinach sautéed in 1½ tsp. sesame seed oil. Drizzled with reduced-sodium tamari soy sauce (free). Served over ½ cup cooked brown rice (1 red, 3 green, ½ orange, 1 yellow a)

Meal 5 (Dinner Tue/Thur): ¾ cup cooked lentils wrapped in 1 cup lettuce leaves with ½ cup cooked quinoa, ½ cup sliced red onion, ½ cup chopped red (or green) bell peppers, 1 cup chopped tomatoes, drizzled with 1 Tbsp. Lemon Tarragon Vinaigrette (or your favorite 21 Day Fix Salad Dressing) (1 red, 1 yellow a, 3 green, ½ orange)
Variations: These ingredients can be combined to make lettuce wraps or lentil salad served over lettuce.

GROCERY LIST

Fresh Fruits and Vegetables
1 container alfalfa sprouts
2 avocados
2 bananas
2 medium red bell peppers
1 bag broccoli florets, or 1 bunch broccoli
1 bag shredded cabbage (3 cups), or 1 head cabbage
1 bag shredded carrots, or 3 carrots
1 bunch celery
1 cucumber
2 lemons
1 large head romaine lettuce
1 head Bibb lettuce
6 limes
2 onions
2 red onions
3 shallots
1 bag spinach
2 containers strawberries
1 bunch or small container tarragon
4 tomatoes

Grains/Seeds/Nuts/Nut Butter
1 loaf sprouted whole -grain bread
1 package corn tortillas
4 Tbsp. chia seeds (2 oz.)
1 can cooked lentils, or ¾ cup dry lentils
2½ cups old fashioned rolled oats (8 oz.)
all-natural peanut butter
3 oz. quinoa
5 oz. brown rice

Proteins
2 packages firm tofu

Canned Foods
2 cans vegetarian refried beans
1 can white beans

Miscellaneous
1 container fresh tomato salsa

Pantry

ground cinnamon

Dijon mustard

olive oil

sesame oil

ground black pepper

sea salt or Himalayan salt

1 bag vegan Tropical Strawberry Shakeology

reduced-sodium tamari soy sauce

balsamic vinegar

Via the Team Beachbody Blog

The Mizuno Wave Sky: I've Been Converted

So I’ve been converted, officially this time!  I received my 2^nd pair of Mizuno running shoes about a week ago and after running with them on concrete, sand and dirt for upwards of 30 miles in the last week, I am pretty happy with them and will be sticking with Mizuno for the long haul!

In the past, running in other shoes I've tried for long distance in a short time span, I've definitely felt the backlash of pushing my mileage. I experienced pain in the midsole and having a high arch, I also experienced pain after running.  This was not the case this past week when I tested out the Wave Sky.

The Mizuno Wave Sky is the shoe you see pictured above and the one I’m referring to!  It’s a shoe built for neutral runners that don’t need support for pronating. For YEARS I was wearing the wrong shoe.  A shoe that wasn't neutral and instead pushed my feet out, giving me pain along the side and almost convincing me that I needed to give running a break.

Finally finding the RIGHT show changed that for me.  The Mizuno Wave Sky has a full length midsole and the most u4icX foam in any Mizuno shoe.  What is u4icX you ask? It's Mizuno's own proprietary midsole material. It's a soft, light, cushioned material that gives a soft underfoot feel, as if you're running on a rubber track vs concrete.  

The new Wave Sky provides max cushioning and gives you a more plush feel than any other shoe Mizuno has made.  As they say, you feel as if you float through your run. And for someone who primarily runs on pavement, this is a vital feature I need in my shoes.  The Wave Sky also has a sock liner that provides a secure, comfortable fit hugging your foot.  

If you're in the market for a new running or walking shoe, I highly recommend the Mizuno Wave Sky. It's available in men's and women's sizes and three different color schemes for each.  I have the blue/silver/safety yellow combination. I love it because it's unlike any other shoe I own.....not pink for one! Haha! It retails for $150.00 and is currently available in stores nationwide. 

For more information, go to Mizuno's website and look over the various options available for women and men.  Please note that I received these shoes at no cost in exchange for a small fee compensation, review and social media shares. All opinions and photos in the post are my own and not in any way influenced by Mizuno.  I am an avid runner and want to provide feedback, whether positive or negative, to other runners out there so they too can find products and gear that can benefit them and keep them on the road longer.

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 

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

WHAT DOES IT INCLUDE?
~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 

CLICK HERE FOR THE WORKOUTS ===>>> Register Now

THEN CLICK HERE FOR THE SHAKEOLOGY SAMPLER ===>>> Buy Now