Shakeology Shakeoff

So many of you know that I LOVE my SHAKEOLOGY! I have a major addiction to chocolate and need my daily dose! I started looking into the benefits of SHAKEOLOGY last July when trying to lose the last 10-15 pounds after having baby Charlotte. I didn't go all in and buy a bag but, instead actually bought some samples from a seller on Ebay! I replaced a meal a day for 2 weeks and was hooked! My cravings were gone! My energy had skyrocketed and I started losing weight again! Since August, I committed and went all in! I have had at least one shake every day for last 8 months now and have never felt better!

SHAKEOLOGY allowed me to get my nutrition in check, something I have struggled with my whole life. I credit it for helping me maximize my results with  Insanity, Asylum, and my weekly lifting program (BEAST BABY)! I now weigh less, have a lower body fat %, wear smaller jeans, and feel in better shape as a Mom of three then I ever have in my entire life!  I never miss a day of drinking Shakeology… NEVER! That’s how much I believe in this product! Shakeology gives me everything that my body needs in one delicious chocolately drink!

SHAKEOLOGY isn't just a meal replacement. It's my chocolate heaven. Basically it's a health shake jam packed with nutrients which fills any nutritional gaps in my diet.  It's not just a protein powder or your daily serving of fruits and veggies. Shakeology is all of that. It is my healthiest meal of the day and so convenient! Check out what these doctors have to say about Shakeology! It has a low glycemic index and has even help lower insulin resistance and assist with controlling autoimmune conditions.

 

 

This month I am going to be running a SHAKEOLOGY shake off!!

 

Starting May 6th !!
Feel great for Summer! The Jumpstart Program is for you if... * You are lethargic, depressed, or groggy most of the day,
and feel like you're "missing out" on life.  * You're ready to break free from your symptoms and embody a healthier,
more radiant Diva!
* You want to lose weight, feel energized every day, and have more mental clarity.
* You feel lost in trying to understand how to reduce cravings, and confused about the right foods to eat for your body.
* You feel like your health has stolen your femininity-and you're ready to embrace your inner Diva!

  It is 14 days of learning how to eat right and replace one meal a day with Shakeology !!

 

MESSAGE ME today and I will reserve your spot for this PROGRAM! PURCHASE your SHAKEOLOGY HERE! I can't WAIT for you to TRY this AMAZING product!



Zucchini Fritters

Zucchini Fritters

 

 Ingredients:

 2 cups shredded zucchini (about 2 medium zucchini)
3 eggs
1 Tbs coconut flour

 1/2 tsp himalayan crystal salt
1/4 tsp freshly ground black pepper
coconut oil

 

Directions:
 Shred zucchini by hand or in a food processor (rough chop) and set aside. (if it's very wet, dry it some using a paper towel)

 

 

 

 

 

 

 

In a large bowl, beat the eggs together.

 Sift the coconut flour into the eggs and beat together. Note: coconut flour often has clumps, which is why it is important to sift it.

 Mix in the shredded zucchini, salt & pepper.

 Meanwhile, set a large cast iron skillet over medium-low heat. Add coconut oil to coat the bottom of the pan once it is hot.

 Spoon the mixture into the pan in desired sized fritters.

 Serve warm or at room temperature. These are a favorite in my house! Great side dish that is clean and healthy!

Women Insanity Transformations

I love high, intensity, sweat dripping workouts and Insanity brings all that and more wrapped up into 60 minutes of heart pumping, Burpee action!! If you are ready to take your fitness to a new level and try something out of your comfort zone then this is a MUST for your at home fitness collection! Are you not seeing results or are bored with your current workout? Insanity is anything but, BORING and will get you toned, and a lean machine! This program is no joke! I am in LOVE!




The Insanity workout program is a 60 day total body conditioning program. In this program Shaun T pushes you past all your limits with his 10 disc cardio and psychometric drills using intervals of strength, power, resistance, and core training. The best part is no equipment or weights are needed. You will receive insane results in just 60 days with the help; of Shaun T pushing you to constantly dig deeper!

So, who is ready to see some REAL success stories??? These are real people who have seen Insanity workout results that are out of this world and built the body of their dreams. Of course, everybody will have slightly different results. Indeed, different people will try out Insanity with different goals in mind: some will want to lose body fat, some will be looking to gain muscle, some just want to stay active and some just want to lose a little bit of weight. The one thing they all have in common is that no matter what your goal, you can see real results from the Insanity workout.

 

 

 

 

>>>>>GET STARTED NOW<<<<<<< You can get started right away through the link above. You don’t need any extra equipment to get started with Insanity as soon as it arrives on your doorstep. Here’s what you’ll find when you order:

• 10 Workout DVDs
• Free Elite Nutrition Plan (to fuel your body the right way)
• Fitness Guide (short and to the point. Stop reading and start working out!)
• Insanity Workout Calendar (broken down into month 1 and 2, to help track your progress)
• FREE online support and tools. This includes access to fitness experts around the clock AND peer support

That’s everything anybody could need to see real workout results, men or women. There is even a payment plan and money-back guarantee so you can effectively try it out for 30 days. I want you to succeed with Insanity, and you have everything laid out before you to do so. Stop thinking about it, and take up the  INSANITY workout challenge!

For the month of APRIL only the INSANITY challenge packs are on SALE!! The challenge packs include a 30 day supply of shakeology, a trial club membership, and FREE shipping! You can also receive all the support and motivation you need by participating in one of my challenge groups! This is a great way to interact with others and get the best results from the program! Friend request me on facebook at www.facebook.com/Alyssaschomakerfitness to get started!

52 ways to use coconut oil

After years of hearing raves about Coconut Oil for everything under the sun. I did some research, started consuming it and using it everywhere…it’s a lot lighter than I thought it would be and I found this fun post online for 52 ways to use it. It really is a miracle product and you can find it relatively cheap at Trader Joes!

1. Eat a spoonful when you need an energy boost.
2. Use it as the base for a homemade body scrub.
3. Use to condition your wooden cutting boards.
4. Use as a super conditioner on your hair (apply to dry hair, leave in as long as possible and then shampoo as normal).
5. Use as a styling agent if you have really dry hair. Just rub a tiny bit on your palms and apply to your hair and style as normal.
6. Keep a little container in your purse for lip moisturizer.
7. Add a spoonful to your dog or cat’s food. CO is great for our furry friends!
8. Replace nasty, unhealthy vegetable oils in your cooking and baking with CO.
9. Make healthy Magic Shell ice cream topping.
10. Use it for oil pulling (learn about oil pulling here).
11. Use a tiny dab on your underarms for a natural deodorant.
12. Use coconut oil instead of shaving cream.
13. Add to your bath tub for a moisturizing soak (a drop of peppermint oil is wonderful!).
14. Use as a makeup remover.
15. Use it to help sooth chicken pox, shingles, or other rashes or skin irritations.
16. Use it to treat athlete’s food, ringworm, or other fungal or yeast infections.
17. Take a spoonful with your vitamins to help improve absorption.
18. Spread a thin layer on cuts or burns to speed up healing.
19. Take up to 5 spoonfuls per day for improved thyroid function.
20. Add a spoonful to your smoothies for extra nutrition and flavor (here, here, and here).
21. Use on the delicate tissue around your eyes to help prevent wrinkles and sagging.
22. Use as the base for homemade toothpaste or lotion.
23. Use in place of massage oil.
24. Use on your baby’s diaper rash or cradle cap.
25. Use to help reduce visibility of stretch marks or to prevent stretch marks.
26. For nursing mothers, use coconut oil on your nipples to prevent cracking and irritation.
27. For nursing mothers, consuming coconut oil will help increase your milk flow.
28. Apply to bee stings or bug bites to soothe and heal the wound.
29. Women can use in the nether regions to relieve yeast infections, dryness, and/or discomfort.
30. Eat a spoonful with each meal to improve digestion.
31. If you’re prone to nosebleeds, coat the inside of your nostrils with coconut oil regularly.
32. Helps soothe and heal hemorrhoids.
33. Take to helps reduce or eliminate migraines.
34. Use as the base for homemade vapor rub.
35. Mixed with peppermint, lemon balm, rosemary, or tea tree oil makes an excellent insect repellant.
36. Mix with baking soda for a non-toxic “Goo Gone”.
37. Use to help detox the body during a cleanse or fast.
38. Use as a metal polish, but always test a small area first.
39. Use as a leather moisturizer.
40. Season your cast iron pans.
41. Use to oil your pans and baking dishes instead of pan spray.
42. Got gum stuck in your hair? Try using coconut oil to remove without cutting your hair.
43. Use instead of WD-40.
44. Use as a personal lubricant (not safe with latex).
45. Take a spoonful to help with heartburn, acid reflux, or indigestion.
46. Use as a natural sunscreen.
47. Mix with a tiny bit of fresh lemon juice and use as a furniture polish (always test a small area first!).
48. Mix with butter and toss your popcorn in it.
49. Use on cracked or rough heals to help smooth them out.
50. Massage into your nails and cuticles to help strengthen them.
51. Use as the base for homemade chocolate candy (like peanut butter cups).
52. Take a couple spoonfuls every day to help overall immune function.

– via Delicious Obsessions

This stuff is great! I am a fan of the Trader Joes and Ojio formula. I use the Ojio formula when I am cooking and the Trader Joes formula for my skin, hair ect...  Wanted to share this quick beauty blurb with you in hopes that you too, will discover some wonderful uses for Coconut Oil.

Clean snack and lunch ideas that give you FUEL

Great pre-cardio snack..especially with some Energy & Endurance drink! This is my favorite HEALTHY bread - Cinnamon Raisin Ezekiel bread! 100% sprouted whole grains. Look for it in your FREEZER section; sometimes near frozen health/organic/vegan frozen foods. It's low on the glycemic index, so it's a great little carb if you only have 30-60min before your workout (studies have shown eating something low on the glycemic index pre-workout will help you burn more fat). Shakeology of course is low glycemic index too & gives you energy, but I usually like my Shakeology in the evening. This has light Smart Balance w/Flax spread here, but i also love it with Chocolate PB2!! (i know, probably sounds like a weird combo w/Cin Raisin!) If you need more calories because you're caloric needs are higher or it's 2-3 hrs before your workout, then do 2 pieces or add natural Peanut Butter.. and/or Banana slices! Thumbs up on this one??

Peanut Butter Chocolate Shakeology with Peanut Butter and Banana! whipped cream for presentation purposes ;)

 

LUNCH!! It's ~250-300 calories depending on how much hummus, feta &  tomatoes you use. I used the new 100-calorie whole grain pita pockets they sell now (at least by us), reduced fat feta,  tomatoes, Hummus, cucumbers, red & yellow pepper slices, sprouts & spring mix! I love sun dried tomatoes in this too!! If you skip the sun-dried tomatoes, you could do two halves for a total of 400 calories and lots of good nutrition! But i just love ♥ sun-dried tomatoes! Easy enough, right!?!?

 

Packing snacks for my trip!! This will be plenty of snacks for the flights I am taking in the next couple of days... btw, those are Wasa whole grain crackers; they look like cinnamon GRAHAM crackers in the pic (which would be heavenly compared to these, lol)! Anther quick treat is my shakeology balls!! Won't leave home without them!! Dont buy prepacked yogurt with a ton of sugar when you can just add some fresh strawberries, Chia seeds, and a drizzle of Aquave nectar! What do you pack when you travel?

 

This has to be my all time favorite salad!! It reminds me of hot summer nights! Eating dinner on the deck!! This is one of my go to meals!!Grilled chicken, strawberries, blueberries, goat cheese on a bed of spinach & Light Raspberry Vin dressing :

I stopped buying this stuff LONG ago!!! Sure, some of it says "reduced/low fat" or "good source of whole grains" or "no trans fat" and you're thinking "how bad could it really be?".. well i'm NOT a nutritionist & i'm not perfect, but I know we don't need this. I personally go OFF TRACK when i have any of this in the house. Do you know what ONE serving looks like? For 150cal snack, you'd be SO much better off with an apple + PB2. With healthy foods, you get all the "good carbs" you need, this stuff just goes STRAIGHT to excess calories stored as FAT ..for me anyway. I admit we buy some of the pre-portioned 100-calorie pack crap to have on hand for my boys or when we have kids over, but we continue to work towards improvement for that too, finding new HEALTHIER kid-friendly foods. At the very least we can control portions & frequency, and work towards educating & developing a taste for healthier stuff. I think TRANSITIONING your family & kids in a way that they hardly notice is KEY! Can you hide, or throw it away, if you have any of this??

Our  Tropical Vegan Shakeology is another fabulous go to snack! This is what I put in it and it was DELISHHHH ..not gritty at all ..at least the way i made it! ~1 Cup Ice, 1 Cup Unsweetened Vanilla Almond Milk, ~1Cup Water, 1 Cup frozen Raspberries, 2 Tablespoons Chocolate PB2, and 1/2 Banana! Btw, I've always heard FROZEN fruit is actually more nutritious than fresh.. true?

 

Wheat tortilla filled w/ grilled chicken, Gouda cheese (YUMM!), Avocado & tomatoes! This has LOTS of protein, naturally low in sugar & carbs and ~350 calories! VERY filling. You might want to spoon on some salsa too!

You don't need to eat perfectly.. you just need to eat in a way that lines up with YOUR goals and be honest with yourself so that you're not constantly ON & OFF. If you are constantly mad at yourself for what you eat/drink on a weekend, make a decision NOW to do things differently. Just promise me you won't start skipping meals. SHORT-TERM that may work to make the scale move (due to lost water weight and lost muscle) but it will backfire on you! You NEED to keep and feed that muscle.. we all lose muscle as we age unless you're doing things to KEEP IT and build more.

So focus on your goals! Fuel your body and Let's get to work!!

XXOO
Alyssa

 

8 metabolism boosters for fat loss

Your metabolism – more specifically, your metabolic rate – is how quickly your body is burning calories. So if you’re trying to lose weight, raising your metabolic rate means you’ll see results faster.
Here’s a short list of some of the easiest (and maybe some not-so-easy) triggers that you can get working on your behalf beginning today!

1. Fidget

Are you one of those knee jigglers? Do you tap your toes all day long? Twirl a pencil? Chew gum? Maybe you should try, because just that tiny difference is one more way to add a constant source of energy burn that could add up to as much as 300 to 400 calories per day.

2. Drink cold drinks

Would you believe your body has to work to warm up those cold beverages? Every little bit counts. Water or a low-sugar sports rehydrator is best.

3. Eat spicy foods

Research shows that spicy meals take longer and make your body work harder for up to 30 minutes after you eat. They also help you feel more satisfied, sooner. Which means you may be eating less!

4. Increase protein in your diet

Protein is the hardest macronutrient for your body to digest, and you burn more energy in digesting it. So add lean protein to every meal and snack, especially if you’re indulging in a highly-processed or “cheat” food.

5. Drink more water

When you aren’t properly hydrated, your entire system, including your metabolism, slows down. If you’re bored by plain water, add a squeeze of lemon juice, or a different type of fresh citrus (grapefruit, lime, orange).

6. Enjoy a little caffeine

No, it’s not all wicked. A cup of coffee or hot tea in the morning can not only perk you up, it also gives a little boost to your metabolism. Just avoid all the milk, creamers, sugars, and other additives, or you’ll be clogging up your system and packing on the pounds instead.

7. Cut out diet sodas

Just because it’s calorie free doesn’t mean it’s a good choice. The chemical sweeteners in diet drinks can increase food and fat cravings, which makes it hard for you to stick to healthy choices.

8. Get plenty of sleep

A lack of sleep can elevate your levels of cortisol, which is a hormone that makes you feel hungrier and slows your metabolism.

Goat Cheese and Spinach Stuffed Mushrooms

Goat Cheese and Spinach Stuffed Mushrooms

18 large mushrooms, wiped clean
1/4 cup vegetable broth
1/4 cup chopped shallots

 1 tsp. fresh thyme or 1/4 tsp. dried thyme leaves
1 tbsp. fresh lime or lemon juice
1/4 tsp. sea salt
2 tbsp. EVOO
2 garlic cloves, finely chopped
1/2 lb. spinach, stems removed, the leaves washed, drained, squeezed dry & coarsely chopped
Freshly ground black pepper
3 oz. mild goat cheese

Carefully pull out the mushroom stems and chop them finely, either by hand or in a blender or food processor. Set the mushroom caps aside.

Preheat the oven to 350 degrees. In a large skillet, heat the broth, 1/4 cup of water, 2 tablespoons of the shallots and the thyme over medium heat. Bring the liquid to a boil and cook the mixture for about three minutes. Add the mushroom caps, bottoms facing up, and sprinkle them with the lime or lemon juice. Cover and cook until the mushrooms have shrunk by a third - six to eight minutes. Remove the pan from the heat. Take the caps out of the pan one at a time, tilting them to let any juices run back into the skillet. Put them on a baking sheet, bottoms down, to drain them further.

Return the skillet to the burner and reheat the contents over medium heat. Add the chopped mushroom stems, 1 tbsp oil and 1/8 teaspoon of the salt; cook, stirring frequently, until all the liquid is absorbed, six to eight minutes. Transfer the chopped stems to a bowl.

Wash the skillet and return it to the burner. Add the oil and heat it over high heat. When the oil is hot, stir in the remaining 2 tablespoons of shallots and the garlic. Immediately place the spinach on top and sprinkle with the remaining 1/8 teaspoon of salt. Cook, stirring constantly, until all of the liquid has evaporated, about four minutes. Transfer the spinach mixture to the bowl containing the chopped mushrooms stems and sprinkle with pepper. Stir to combine. Break the goat cheese into small pieces directly into the bowl, then carefully fold in.

With a teaspoon, mound the spinach and cheese mixture into the mushroom caps. Place them in a baking dish and bake until they are browned on top and heated through, about 20 minutes. Serve warm!

Clean Chocolate Peanut Butter Fudge

I have a slight obsession with Chocolate! Okay major weak in the knees, have to keep it out of the house kind of obsession! 

I like to make treats for my hubby and kids that I know they will enjoy but, will also be good for them. I found this chocolate peanut butter fudge recipe that is made with all clean ingredients. Only, 4 to be exact! I made these on Friday for my family and they were a big hit! It’s full of healthy, nourishing ingredients that I feel good about eating and serving my family. Coconut oil (which is the base of this fudge) is one of the healthiest fats there is. Enjoy this wonderful treat and know that it is actually good for you!

Chocolate – peanut butter is one of my absolute favorite flavor combinations, so, of course, I LOVE this fudge.  I also LOVE anything coconut, and the coconut oil gives it just a slight coconut flavor, which I find to be wonderful!  It couldn’t be any easier to make.  There is no cooking involved, and (not counting the chilling time) it takes less than five minutes to make. Now that’s my kind of recipe!

Clean Eating does not have to be boring or unflavorful! In fact, the food is quite enjoyable!

Healthy Chocolate Peanut Butter Swirl Fudge
Ingredients:
1/2 cup coconut oil (melt coconut oil first, melted NOT hot)
1/2 cup raw honey
1/2 cup + 2 tbsp cocoa powder (such as Scharffen Berger)
1/2 cup of natural peanut butter 
1/2 tsp pure vanilla extract

Directions:

Put all ingredients in the bowl of your food processor.  Pulse a few times until everything is smooth and nicely combined.  (It will be very liquid-y.)  Don’t over-mix.

Pour the liquid fudge into a small (usually square) dish and place in the fridge.

 Nutritional Content:
1/20th of the recipe
Calories: 59
Total Fat: 4 gm
Saturated Fats: 4 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 3 mg
Carbohydrates: 6 gm
Dietary fiber: 2 gm
Sugars: 4 gm
Protein: 1 gm

Balsamic Grilled Veggies

This recipe is FABULOUS!!! Veggies are a staple in my house! I was never a veggie eater as a kid but, now I just can't seem to get enough of them! Who doesn't want a new recipe and this is great for any season!!




Recipe

3/4 cup balsamic vinegar
1/4 cup olive oil
2 clove garlic, minced
1/2 teaspoon dried basil (or use 2 tsp fresh)
1/2 teaspoon dried thyme (or use 2 tsp fresh)
1/2 teaspoon Florida Seasoned Pepper or Ms. Dash Onion and Herb
1/4 teaspoon Sea Salt
1 pound thin asparagus, trimmed
1 large red bell pepper, cut into 1/2-inch-wide strips
1 large yellow bell pepper, cut into 1/2-inch-wide strips
1 container of Mushrooms
1/2 of a large yellow onion

Combine all ingredients in a zip top bag. Marinate for a 30+ minutes, turning the bag occasionally to make sure all of the veggies get a good soak. Remove the vegetables from the marinade and save the liquid for later. Grill the vegetables over medium-high heat until they are tender (about 10 minutes). You can brush the veggies with the reserved liquid if your heart desires!! I ate them cold the next day in an Ezekial wrap with some sliced advocado and a dash of greek yogurt!! Muy Bueno!!

Enjoy!
Alyssa XXOO

Cake Batter Energy Bars

• 1 cup rice crispies (brown or white, or certified gf) (30g)
• packed 1/2 cup oat flour (70g) (Or make your own by grinding rolled oats in the food processor until they turn into a fine powder. Measure after blending.)
• 1 tsp pure vanilla extract
• 1/4 tsp salt
• 3 tbsp roasted cashew butter
• 5 tbsp agave
• optional: a handful of sprinkles
• optional: replace up to half of the oat flour with your favorite protein powder

Combine all dry ingredients and stir well. In a separate (large) bowl, combine wet and stir to form a thin paste. (If your cashew butter is cold, warm it a little for easier mixing.) Pour dry into wet (not the other way around), and stir until evenly coated. Line a baking dish or tupperware container with a large piece of wax paper and pour the mixture into the dish. Fold the extra paper over the mixture and squish down as hard as you possibly can! Use a heavy object to really press it down. (The mixture will fill a 7×5, or about 2/3 of an 8×8.) Stick in the fridge or freezer to harden before cutting into bars. Store in the fridge or freezer. Makes 12 bars

Lose Fat by Summer and Get Bikini Ready

Well here we are in April and in Pittsburgh, it is still in the 30's! BOO!! I am so ready for the warm sunshine, green grass, and flowers blooming!! Everywhere you go there are subtle signs that warm weather is approaching.  The swimsuits hanging in the front of the store, the beach bags, the sunglasses, the appearance of shorts and tank tops. Summer is quickly approaching! 60 days to be exact! Does the fact that baring your legs and arms in just a couple months scare you?? No need to worry my friend! There are options!! I can give you the motivation and support to hit the beach with confidence this year! Are you ready to lose that winter storage and hit the beach running with a newer, leaner, healthier you??

This month I have some options available for you!!! You don't have to do it alone!! We can do it together! I will be starting a new challenge group this month On April 22nd!! You can join my 90 day health and fitness program.  During the 12 weeks I will teach you how to make exercise a part of your daily routine by matching you up with a Beachbody Fitness program. Who hasn't heard of P90x, Insanity, Turbofire or Chalene Extreme? I am sure you have seen the transformations! These programs work and under the guidance of a COACH you will have the motivation, support, and accountability that equals SUCCESS!!

 In my challenge groups we will also be focusing on our NUTRITION! You have all heard that Abs are not made in the kitchen right??? I will teach you everything you need to know about clean eating! This is not a diet, but a lifestyle you can live with forever!!  You will also require that you replace 1 meal a day with Shakeology.  Shakeology is a meal replacement shake that is all natural, helps you lose weight, controls your cravings, keeps you full and gives you energy to get through your workouts and the other responsibilities of the day.  You are only required to drink Shakeology during the 90 days, afterwards you can decide what to do.

  The reason I require Shakeology is because when you are learning to change your eating habits and are adding in exercise this is one meal a day that you know you are eating the right portion size, the right food combination and that you are fueling your body for just plain good nutrition. PLUS it is all NATURAL and has over 40 SUPERFOODs that you cannot buy in the grocery store!!






I will teach you how to plan out your meals, how to pair foods together to give you energy and lose weight, and give you a plethora of recipes to help make your meals easy and delicious.  Every recipe I share will be clean and your husband and children will enjoy them too!

As part of the Challenge Group you will be enrolled into my closed online support group.  In this group we will work on improving your physical and mental health! YOU becoming a BETTER you!! I will post fitness and nutrition tips daily and all of the information that I have learned to lose 50 pounds after all three of my pregnancies!! It is not a diet but, a lifestyle that you can live with!! You will not be alone! There will be group comradely with other individuals that are committed to improving their health and fitness as well!  It's a great place to feel connected to other people who are going through the same life situations as you!

Does this sound like something you would like to do?  Then don't delay.  There are a limited number of spots available.  I do this to keep the groups small and allow me to provide you with the individual attention that you deserve!!!

So now is the time, DO IT!!  60 days until summer....We have work to do!

Your second option:  Maybe you are not quite ready to do a complete challenge group but you want to learn more about how to Eat Clean.  Maybe you want to try Shakeology but are nervous about the investment and whether or not you will get the results you want.  I am going to be running a 30 day Shakeology and Clean Eating group starting on April 15th as well.  In this group you will receive meal planning, recipes, tips, basics on clean eating, support and motivation to make eating healthy a lifestyle change and not a crash diet.  We will incorporate Shakeology and I will teach you exactly how to get the results you are looking for.  Then, after the 30 days is up you will have a great base of knowledge to continue on with what works best for you.

 DOES THIS SOUND LIKE SOMETHING YOU WOULD BENEFIT FROM? THEN ASK ME NOW!

There are some great options for you to get started!!!  If you are someone who enjoys doing high intensity workouts then check out the Insanity challenge pack! THIS PROGRAM is AWESOME!!!

 This month only you can score the Insanity Challenge Pack for a SAVINGS of 90 dollars!!! The Challenge pack includes the 60 day fitness program, program guide, and nutrition manual plus 30 day supply of Shakeology, free shipping, 30 day trial of the club membership which has a meal planning feature and printable grocery list and my support group as your COACH!!

So Let's GO!!! We can DO this!! HOT MAMA's and WOMEN of all Age's UNITE!

XXOO Alyssa

Different Types of Protein Powder

Many of you have been asking about clean protein powders lately and are overwhelmed by all of the products on the shelves – which brand do I buy? Where can I find it? How much protein do I need? This article will provide some helpful tips as to which ingredients are to be desired from a clean protein powder.This information is based on my personal experiences and nutrition research. Like everything in my diet it is biased in the direction of finding the most natural and wholesome choice possible (although all protein powders are inherently a processed substance).

 

 I’ve tried several different brands and types over the years, some of which made me want to gag and others that made me feel as though I’m drinking a real cookies n’ cream milkshake.

Why should I use Protein Powder?

If you are an active adult and you are trying to build lean muscle, trim your waistline, or just live a clean and healthy lifestyle then protein powder is a convenient protein source. It is best to eat whole foods but that is not always possible.

Protein is comprised of important amino acids that are the building blocks of human growth and development. They help muscle tissue repair and recover…precisely how muscle growth occurs (hypertrophy). Not only that, protein will help you maintain healthy hair, skin, teeth, gums, and fingernails and boost your immune system. Needless to say, getting the recommended amount of protein is vital to a healthy lifestyle and proper recovery. It’s like taking your dirty car in for a wash and coming out with a nice shiny ride that is sure to turn heads!

One important thing is to treat protein powders as supplements to an already healthy diet full of lean protein, plenty of vegetables, fruit and complex carbs. You should be consuming the bulk of your protein from whole food sources like all natural chicken, turkey, lean and grass fed red meat, and eggs. Also, you should try to avoid deli meats as they are highly processed, loaded with sodium and (most brands are) laden with preservatives. With an active lifestyle, busy schedule, and limited budgets, protein powders are a necessity for most people.

How much Protein do I need?

You need at least 0.8 grams per pound and as much as 1.5 grams if you are engaging in intense exercise for more than 1 hour per day and 6-7 days per week. The FDA recommends only 50 grams per day based on a 2,000 calorie diet but that simply isn’t enough. FDA recommendations are nowhere close to what the top trainers, dietitians, and nutritionists recommend.

Types of Powders:

It is important to point out that there are several different types of protein powders on the market and they are all designed to cater to your needs. Here are some of the different types:

Whey protein – this is by far the most popular and prevalent type on the market. It is derived from milk and is absorbed by the body quicker than other protein sources (high biological value) which makes it great for morning shakes on the go or peri-workout nutrition (peri-workout means before, during, and/or after a workout).

• Whey can be broken down into concentrate, isolate and hydrolysates (listed in order of purity). Most whey protein powders consist of concentrate, but high quality brands will include a higher amount of isolate. Hydrolysate is the purest form of whey protein and is absorbed the fastest in your bloodstream…if you have the budget, hydrolyzed powders (hydrolysates) are the optimal source for peri-workout nutrition.

Casein protein – this is also another popular protein source and is the other portion of the milk protein that is not used to make whey. Casein is the protein source you will also find in cottage cheese and greek yogurt. It is known for slow digestion, so it is very beneficial in shakes that are used as meal replacements or a bedtime shake, but it is not favorable for peri-workout nutrition. Casein will satisfy your appetite and stay with you much longer than other protein sources.
Blends - many products on the shelves use a blend, which is basically a mix of whey, casein, and egg albumen. By having the different sources combined into one powder, you get different rates of absorption and create steady flow of amino acids. Personally, I don’t use blended powders because most of them are loaded with artificial sweeteners or other unhealthy ingredients…I prefer to make my own blend with the whey and casein we have and add it to a few ounces of liquid egg whites and almond milk.
Soy – I’ve never tried any soy protein powders and would advise against using soy protein powder. If you are on a vegan diet, there are other high quality protein powders that you can use such as hemp or pea protein. Most of the soy in the US is genetically-modified and even though there is conflicting information out there, I’d steer clear of soy. The reason it’s so prevalent and used by major brands (some companies use it to enhance the protein content of their cereals and snack bars) is because it is a subsidized commodity in the US, thus it is very cheap to produce. Men should avoid soy at all costs due to the potential effects on hormones.
Brown Rice:  It is extracted from brown rice. One thing to be aware of is that brown rice protein may seem a little chalky to those not used to it but I have found it blends and cooks well. It provides a convenient source of protein for vegetarians and others that follow a restricted diet. 

If I had a bigger budget I would order Sun Warrior natural (the vanilla and chocolate have stevia). This is a raw sprouted brown rice powder that is supposed to be top of the line and comes highly recommended from many sources that I trust. It is about $45 for 2lbs online. Jay Robb also makes an excellent quality sprouted brown rice powder.  Some say that this feature makes the protein more absorbable and easily digested.

Hemp:  Hemp protein is unique. It comes from hemp seeds. Do to the makeup of hemp seeds most hemp powder is only about 50% protein (as opposed to 100% in most other good quality proteins). It is also available in up to 70% protein. Usually I would say this is a bad thing because it indicates fillers, etc. This is not the case with hemp. Due to the makeup of hemp seeds the other 50% is comprised of fiber and OMEGA-3 fatty acids, this is a good thing. This is extremely healthy fat that most diets lack enough of. This is the reason people take flaxseed, chia seed, fish oil, or are encouraged to eat fish. It also is filling. For this reason I do not recommend avoiding hemp protein even though you are getting less protein/ calorie consumed you are consuming other very beneficial ingredients. 

Pea: This is less common and more expensive. I have never tried it but have read it has a sweeter flavor and smooth texture.
 
The main thing to look for in a clean protein is lack of artificial sweeteners and information on the label stating that the protein is derived from cattle that has not been exposed to synthetic hormones, chemicals or medications.

Alyssa XXOO