Why Shakeology, How to Mix, Get Healthy

I am so grateful you have decided to try Shakeology and take control of your life and health. Many of us tend to put ourselves at the bottom of our to do list, and then we forget to maintain our health. Our necessities do not get met, too often we worry about family, children, friends, way before we think of ourselves. If your child was sick and the doctor told you he/she needs to be on a special diet or therapy, how important would it be to make sure they get what they need?
Why are you not as important, you take care of your children, and family, you are needed at work and from friends, so give your body priority, allow it the nutrients it needs and get the energy and happiness you need to enjoy your day.

Comparisons of other meal replacements or drinks won’t compare and you can tell usually with just these 3 simple steps.

Look at INGREDIENTS if it has any of these 3 it is not healthy or the same quality:

1. Proteins is it Soy – made super cheap, been shown to lower immune system, affect thyroid, mental cognition and reproduction. Soy is Genetically Modified.

2. Artificial Sweeteners – stimulate the appetite by increasing insulin which increases carb cravings, & cancer causing agent long terms.

3. Artificial Flavors – to help taste, our taste buds are tricked to thinking real foods are boring unless all this sugar and chemicals are added. These flavorings are linked to ADD, causing asthma, headaches, and affecting the thyroid.

QUALITY
The process that goes into finding the right (healthiest) nutrients is long and detailed. Beachbody goes to the ends of the earth to find the best of the best when it comes to superfood ingredients. Quality Assurance is well defined and there is no supplier or manufacture that does the work for them. Beachbody knows the farmers; we know every step the ingredients take. Check the Supply Chain of the product you are consuming, where did the ingredients come from and do you trust the company you are buying from to get quality ingredients. Today food is at a nutrient deficient and Shakeology is not. 😀

PHYTONUTRIENTS
You get everything your body needs, in one simple meal. Diversification of nutrition is one of the keys to being healthy. Each serving packs up to 17g of protein per serving along with whole-food nutrition from some of the most nutrient-dense superfoods on the planet. This combination of amino acids, vitamins, minerals, antioxidants, enzymes, probiotics, prebiotics, phytonutrients and rare adaptogens is unparalleled. Versus the stuff competitors’ use like heavy fat, artificial flavors, sugars, carbs, (sugars and carbs are very complex and go on many different levels). Sugar is ok in proper portions and natural sources, but if you see no sugar then that is a huge clue that, this company is probably using all kinds of chemical based sweeteners to make it taste good and then market as no sugar. Marketing, Marketing vs. the Real Nutrition our bodies need and desire.

What to do With your Shakeology
Mixing Shakeology: (that is a preference, and experiment process)

I can put mine in a shaker cup with water, and run out the door

I put mine in a blender with peanut butter and almond milk

I put mine in a blender with 1 cup water and 1 cup almond milk and 3 ice cubes

It all depends on your personal preference and what YOU like. You can get a 30 day supply big bag of one flavor or get a box of 24 packets that come in individual packets, and you can get more than one flavor. Convince, grab and go!

Flavors of Shakeology: (Vegan or Regular)

Vegan: Strawberry and Chocolate
Regular: Strawberry, Chocolate, Greenberry, Vanilla, and Café Latte

Difference is vegan has all plant proteins in it, all are gluten free (but not certified), and each flavor will have slight difference in some ingredients but they will all still be all natural and the best quality nutrition you can get for your body. All Shakeology formulas have a common “base” of proprietary superfood blends.
30 Day Guarantee:
You have 30 days to use the product, and can call in and return the empty bag for a full refund. We believe in our product and we believe in providing the best nutrition possible for our family.

Success Stories, Recipes, and to Order can all be done from this site. http://www.shakeology.com/AmandaT34

For a free month access to $4000.00 worth of Beachbody Workouts join here!
https://teambeachbody.com/signup/-/signup/club?referringRepId=401795

To have Refined Carbohydrates or Not to Have???

Refined Carbs to have or not to have???

There are basically two types of Carbohydrates, un refined (complex) or refined (simple). The simple explanation is that refined carbs are those that get processed and altered with artificial chemicals and sugars, and therefore the nutrients are stripped, meaning either reduced or completely eliminated. Un Refined Carbs are those that are full of fiber, proteins, fats, they are left in their natural state, and beneficial to the body.

Refined carbs include sugary sweetened beverages, fruit juices, pastries, white bread, white pasta, cereals, cakes, sweets period, biscuits, white rice and others. Numerous studies show that refined carbohydrate consumption is associated with health problems like obesity, heart disease, and diabetes. With artificial sweeteners this type of carb is addictive and full of empty calories. What do you mean empty, Meaning that refined carbs have little to no nutritional value and are known to be detrimental to the health of your body. They tend to cause major spikes in blood sugar levels, which leads to a crash that can trigger hunger and cravings for more high carb foods, hence the addiction. Which is where we get the “blood sugar roller coaster” that many people are familiar with.
Un Refined Carbohydrates are the ones you want to eat to have production of energy, these also help by maintaining blood sugar levels, so there is no spiking or crashing. This type of Carb also helps by slowing absorption meaning it helps to control your appetite. For this kind of carb you should be eating brown rice, beans, oatmeal, wheat, vegetables, lean meat, barley, lentils, whole grain products.

So if you are like me and crave those carbs, make sure you are making healthy smart choices that will be beneficial to your body. Ask yourself why you are craving this type of food? Is it b/c you have been bingeing lately on junk and your system is trying to tell you there is an addiction forming or are you running low on fuel and need a boost of some good protein, oatmeal or veggies. What ever the reason just be smart and take it one day at a time. 😀

SHAKEOLOGY, Is It Worth Your Money, What is Your Health Worth

SHAKEOLOGY, IS IT WORTH THE MONEY

Is Shakeology worth the price, What is it all about? I am sure you are asking yourself that very question and I did too. How is it different then all the other crap out there today, will this be another thing I try and feel I wasted my money. Well we are going to go over some aspects of that today, including my personal story, and you can make your own decision if it is worth it to YOU.

I thought I would share some on my health journey. I have always been into watching my weight, obsessed, even though I still had trouble keeping weight off, especially after having children. I know when I got married I was running and eating pretty well and I weighed 145. Well after having our first child I weighed 185, yep I gained 40 lbs. Even after having Layne I stayed around 180 and it depressed me. I began to run again and even with running 3 miles I was not losing much weight. I thought I was eating healthy, but still no luck, I was stuck (said the big dump truck, Laynes favorite book). Well I ran my butt off, & I used the elliptical and still wasn’t making progress, when I went back to the gym. I finally started making progress when I found out I was pregnant with Abby. I tried exercising with her, but in the beginning it was risky and later I had gestational diabetes. So I went back to the elliptical and taking my sugar levels every 2 hours, that was an experience. The dietician worked with me and had me gaining 6 lbs in one week, but needless to say Abby was born healthy and that made me happy. She was a very needy baby so exercise went to the back burner for a while. I got back into running and then got pregnant with Clay, I ran all through that pregnancy and even with doing so, I still could not drop below 165. Talk about discouraging and aggravating.
I began to believe that was just me, my body would never change or get to where I liked it. I tried not so healthy diet pills, counting calories, and was very frustrated with it all when I started coming across Insanity Commercials. Every time I saw it I thought I would love to do that, I could do that…. So I did….
During those workouts is when I was introduced to Shakeology. At first I thought about it but something kept pulling at me. So I began to research more about Shakeology. After a long battle with myself about money and if I should spend that much on myself I finally did and I have never looked back. If I could go to McDonalds and get a Sweet Tea and a Large Fry and spend $5, then I could spend $4 for a healthy, filling meal for myself.
Well I have been a fitness coach and drinking Shakeology daily now for a year and I have never felt better, healthier, happier and a live. I can keep up with my children, enjoy the day and still get my house work and workout in. My IBS has not bothered me since I have been on shakeology and I have quit taking handfuls of pills daily just trying to get in some of the necessary vitamins we need for our bodies. Instead I take one Scoop of Shakeology and I get the best, healthiest meal of the day, that will allow my body to run in optimal health. So to me, it is well worth it.

$4 per day, maybe not a bad Shakeology Price. But is it Worth it?
After reading my above story, you might still be wondering if Shakeology is worth it. After helping so many other people, I have found many people who agree Shakeology is worth it. I also find other people who think Shakeology is to grainy or not worth their time or money.
So, I have two lists of how to know if Shakeology will be worth it to you or not. If you are more of a person who wants the high-level details, I’d also recommend checking back for my Shakeology Ingredients post as well.

Reasons Why Shakeology Can be Worth it to You:
• You are serious about giving your body the best nutrition you can for optimal health, muscle growth, repair, digestion, absorption, etc.
• You want to lose weight and are serious about modifying your overall diet (I can help with a free guide with your Shakeology order)
• You are exercising and are trying to find good nutritional supplementation
• You lack regularity and need help with digestion through proper blends of probiotics
• You don’t have the best diet and are looking to ensure you get a one-stop shop vitamin supplementation
• You are a busy on the go person who does not like to try and find meals at a Fast Food Restaurant
• You are looking for an all natural meal replacement that promotes energy and health

Reasons the Shakeology Price can be a Waste of your Money
• Someone tried to sell you on the glory of this shake. It’s not a wonder-drug, so I apologize if someone steered you wrong. It is a tool, not a quick fix.
• You plan on eating unhealthy the rest of your life, expecting this one shake to make a huge difference. Be your Miracle Pill (that does not exist).
• You plan on drinking the shake without exercise and expect to lose tons of weight. (Go For a Walk)
• You spend over $400 per month on high quality nutritional supplements and don’t need the superfood blend or probiotics and prebiotic blends.
• You have given up and do not trust anymore, not even a money back guarantee (Yes the bag can be empty and you can get your money back)
How Can You Get the Best Shakeology Price?
While the list price is $129.95 plus shipping of around $10-14 depending on your state, there are some discount options.
• Save on Shipping: You can get a discount on the shipping costs when you order on auto-ship (home direct). If you see the value in Shakeology, this will be a no brainer. Every month Shakeology will automatically bill and ship to you, and you will continuously save on shipping costs with this discount. $2 Shipping and you will never run out and have to wait for the mail.
• 25% Discount Option: There is a way to save 25% if you are drinking Shakeology for the long-term. The option is to become a Beachbody Discount Coach. https://teambeachbody.com/signup/-/signup/coach?referringRepId=401795
• There is a slight cost for becoming a Beachbody Coach ($39.95 to start and $15.95 per month); however, even with the cost figured in, you’ll still be saving off of list price. If you are military we can get those fees waived or you can purchase a challenge pack and the 39.95 fee is also waived.
If you see the value in the Shakeology, like I did in my shared story above, click the link now and try for yourself. After you order, I’ll share some tips that I use to maximize the use of Shakeology for my exercise and weight loss.
http://www.shakeology.com/AmandaT34 (Order Shakeology here)
https://teambeachbody.com/signup/-/signup/free?referringRepId=401795 (Free Beachbody Membership Account to see recipes, trainer tips and advice)

Thinking of Dieting, Well Do NOT Eliminate all Your Fats

I know when you think you are fat, well then you think you need to cut out all the fat in your diet. Well what seems like logic is a big mistake that will cause you to not achieve your goal.  Your body needs healthy fats and will actually strive off of them.

There are Different Types of Fat
1) Bad fats like saturated fats are high in cholesterol another unhelathy fat are partially hydrogenated oils.
2) Good fats like fish oils which are high in the omega 3, 6, and 9, that help your body and mind.

Your body needs all of these good fats in order to function properly. For example, they are used for proper brain function, heart and joint health, and even with  hormones (including the muscle building/fat loss ones like testosterone and growth hormone).  Without the good fats, the body simply does not work properly, fat loss stops and a variety of health problems can arise.

So How much Fat do you Need, Well??
I like to add 2 teaspoons of extra virgin olive oil per meal in vegetables.  Or you can add it to your smoothie or Shakeology (which has healthy fats in it already).

If you do not like olive oil or salmon, eat grilled meats and vegetables but get in another source of good fats. For example have nuts, consume a couple servings of almonds, walnuts or cashews twice a day with any of your meals.  You can also add 2 teaspoons of fish oils or flax seed oil to shakes and smoothies.

Don’t think of dieting as limiting or restricting your foods but rather think of YOU making healthier choices.  Make a new way of Life that makes you feel better, healthier and happier.

Hope I inspired at least one person to enjoy life in a new light.  God Bless.

21 Day Fix Extreme Details

21 Day Fix is such a great program that many clients prefer to start their journey here.  You get your workout DVD’s, Nutrition Guides, Containers, Bonus DVD, Support Group and Beachbody Website Access, (depending on which deal you decide on).  With the program you get a mix of workouts for Cardio, Strength Training, Abs, Plus learning how and what you should be consuming, no counting calories or measuring foods, and still much more.  People have had such great results with the 21 Day Fix that Beachbody teamed up with Autumn Calabrese, the Celebrity trainer for this program, again for the 21 Day Fix Extreme.  The Extreme Version is a little more intense than the 21 Day Fix.  In this aspect I would recommend that you start with the first version and then up your challenge to the 21 Day Fix Extreme.  Anyone can start with the 21 Day Fix, there are such paths to take that can vary to your fitness levels.  If you are a beginner there is a modifier and Autumn goes over what to do if you feel you need more to eat.  For those looking for a challenge this also is a great workout to change things up and still push your limits.  Below I will be posting the links to the programs just so you can find them a little easier for purchase to start or continue your journey with Beachbody.

21 Day Fix Extreme Base Pack without Containers

21 Day Fix Extreme Base Kit with Containers-USA

21 Day Fix Extreme Challenge Pack for Customer-USA

21 Day Fix and 21 Day Fix Extreme Combo-USA

21 Day Fix Extreme Ultimate Kit

21 Day Fix Kickstart Challenge Pack

21 Day Fix Extreme Combo Pack

Check Out Beachbody Website and have me as your FREE Coach

 

http://c.brightcove.com/services/viewer/federated_f9?isVid=1

Calorie and Exercise Mood Enhancers or Destroyers

Ever notice how your mood changes drastically day-to-day when you are watching your calories or limiting you foods. I am one of those people who want to eat Pizza like the rest of the family, but then comes the guilt and regret. Unfortunately I am one who just has to avoid these instances b/c if I start eating what I have deemed as “Not supposed to,” then I tend to way over eat. All of this boils down to my mood and then how I will be snappier with the rest of the family. My husband will bring home ice cream for the kids and that won’t bother me, but put cookie dough in the fridge and that is torture. I will think of it 50 times a day and have to fight myself on whether I am going to cave or hold strong.
So I used to think if you just ate less and exercised hard and long then you would be on the right track and lose weight. To me that was being healthy and doing what was necessary to lose the weight and get the body I wanted. Well that is not true, and I was so wrong. It is known that when you are “hangry” (hungry and angry) this can be due to lack of calories. Your brain chemistry affects your mood, which is affected by you not eating. A recent study in Biological Psychiatry noted that when you’re hungry, levels of the brain chemical serotonin — a neurotransmitter that regulates mood as well as appetite and sleep — fluctuate and make it difficult to control your anger. Turns out, being famished goes hand in hand with being frazzled. When researchers at the University of California, San Francisco, put women on a 1,200-calorie-a-day diet, they found that test subjects produced more of the stress hormone cortisol and reported higher levels of perceived stress. (fitness mag) Calorie intake depends on each individual’s body chemistry and activity levels. Make sure you know the amount of calories you should be having daily to be healthy and remember that exercise is good for you and your mood but not to over do it.
I used to go to the gym and workout for 3 hours at a time, leaving tired and accomplished but than later feeling like I needed to do it all over again. Your muscles need time to re-coop, to re build so you can become stronger and leaner. If you do intense workouts pushing too hard and lasting for a long time, then you are doing your body more damage then good. . “A workout that is too rigorous or lasts longer than 60 minutes can dramatically decrease blood sugar, which can affect mood and the ability to think clearly for days,” says Michele S. Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University in Montgomery, Alabama.
Another diet I used to do was limiting or cutting out any and all Carbs. Not necessarily the best way to go if you are trying to better your mood and be sane. My body would have withdrawals/cravings of nothing but sugar and grains. In fitness magazine I read that “people who followed low carb diets had higher scores on “anger hostility, depression, bewilderment” scales then those who followed low-fat diets.” Honestly right now I am going through a sugar hangover, I binge on sugar/carbs all weekend for a birthday and now that is all my body is craving, and I do not have the will and energy to get through my workouts like I was before the sugar high. Sugar is addicting, it stimulates areas in the brain linked to pleasure and addiction. So my journey to health, takes a new turn and I am back to avoiding situations where I may cave to sugar.
So what I have found is to feel good, be positive and get results you have to do the research and what works for you. I need to avoid foods that I seem to have less will power over, meaning let family and friends know that for Christmas it would be best not to make candies this year, or to have them removed from my house. Tell my husband to not be bringing home sugar snacks that I have a hard time with, the kids do not need them anyway. To figure out my correct calorie level depending on what workout I am doing at the moment. For instance if I am doing Insanity I will need more calories than if I am doing 21 day fix program. Finally you need to have a balance and variety of foods that you provide your body with. Omega 3 fats, carbs, Veggies, Fruits, nuts, healthy alternatives to the snack machines, these are all nutrients that need to be considered in my daily journey. No be healthy is not the easiest in the world, but I will say that even though each day may be a new battle I am ready and willing to keep striving for Health. One day at a time, One meal at a time, One workout at a time
I will get the body I deserve and the mind/mood that will keep me at my Goal. I love my workouts and without them my family would not like my mood, and I would be stressed constantly.  I hope this will help someone to start their Health Journey or during their adventure, keep up the good fight. Health is a Lifestyle not a diet, What doesn’t Challenge you won’t Change you. God Bless
you body with. Omega 3 fats, carbs, Veggies, Fruits, nuts, healthy alternatives to the snack machines, these are all nutrients that need to be considered in my daily journey. No be healthy is not the easiest in the world, but I will say that even though each day may be a new battle I am ready and willing to keep striving for Health. One day at a time, One meal at a time, One workout at a time
I will get the body I deserve and the mind/mood that will keep me at my Goal. I hope this will help someone to start their Health Journey or during their adventure, keep up the good fight. Health is a Lifestyle not a diet, What doesn’t Challenge you won’t Change you. God Bless

Baking Soda Uses, You will be Surprised

Baking Soda is not only great for cleaning, cooking and for in the refrigerator, but so much more.  Sodium bicarbonate, known as Baking Soda is used as a Medical Treatment, whitening, itching and on and on.  As I was doing some research I came across some info that just shocked me and has me reconsidering that little white powder, maybe it is a Magical Mixture.  Baking Soda is not new to us, the Egyptians used it and it dates back to the 1700’s and maybe further.  I found Baking Soda can be used for all of these occurrences.

*A DIY body scrub. Yep you can use this to clean your body and also clean your pores.  Here is a recipe I found, fill a container with 2/3 coconut oil, 1/3 baking soda, and tea tree oil and scrub over your body in your bathtub or shower. The coconut oil is a natural moisturizer; the tea tree is a refreshing cleaner; and the coarseness of the baking soda will leave your skin smooth and silky.

*Alkalize your body.  The most common dosage is this, 2-3 Tsp per gallon of water.  Yep drink 2 tsp a day and you can  keep disease at bay.  Todays diets produce much more acidity within the body, which compromises immunity and causes a variety of health symptoms. Baking soda is an alkaline compound that reduces acidity in the body.

*One or two teaspoons of baking soda in an eight ounce glass of water twice daily is a common recommendation for people wanting to increase the alkalinity of their body. Of course, dietary changes are helpful too.  (Livestrong)

*Baking Soda  on bug bites to reduce the itching.  Mix baking soda and water into a paste and apply topically to the bite to remove the itch. This works for taking the ouch and itch out of bee/wasp/hornet stings, spider bites, etc.
*Baking soda will help clean and brighten many things.  Washing your towels with hot water, a cup of vinegar, and two tablespoons of baking soda, will not only get rid of residue, but it will increase the absorbance in the towel as well as restore its color.
*When you over indulge in Alcohol, baking soda has been known to be a hangover cure.  1 Tsp in a glass of water before you go to bed is supposed to reduce the chance of having a hangover.

*How about a relaxing foot bath. 1/4 cup of Baking Soda in some Hot Water and your feet will be revitalized and ready to go.

*Showing signs of a Cold or the Flu, well Baking Soda can help.  Take 1/2 Tsp six times a day on the first day of onset of a cold.  The next day you reduce to 5 times daily and so on.

*Of course we know you can use Baking Soda to brush your teeth, for whitening of teeth, and plaque busting.

*Our bodies actually produce Sodium Bicarbonate, in the pancreas.  So if we are not producing enough then we may be on our way to health issues.  Want to Detox try, 1 cup apple cider vinegar,  combined with hot hot bath water, and 1/2 cup baking soda will DETOX your body while having a relaxing bath.  Baking Soda reduces your lactic acid in your system and plain and simple it detox your system.

*Have Acid Reflex with no help from prescriptions.  Well you may want to alter your diet, no high fat, high preservatives, high cholesterol foods.  Try using Baking Soda, relief is known to happen within 60 seconds.  Baking soda readily dissolves in water and is absorbed quickly in the intestines. Known to be helpful for acid reflex, indigestion or an upset stomach.

*Cancer Treatment with baking soda, yes seriously, certain doctors are using it when chemo and other treatments have failed, the baking soda alternative is working.  Take a look at “Rich man poor mans cancer treatment,” a book all about baking soda and cancer.  Dr. Tullio Simoncini’s treatment is primarily used for cancer of the digestive tract, including cancers of the throat, colon, intestines, rectal area, and other cancers in between.  Baking soda has also been used for skin and external cancers.  Curious here is his link.  http://www.curenaturalicancro.com

I have read enough that I will adding Baking Soda into my daily regimen.  I drink my Shakeology daily which help alkalize the body as well, but wow, I am just amazed at all the research being done on Baking Soda.

Well I hope you found this article interesting and useful.  Please follow my blog if you like family, health, and fitness.

Thank you and God Bless…

Need to change things up, Flavor Water Recipes are here

I’ve always liked drinking water, I was never really a strick soda person (maybe tea, orange or apple juice occasionally) but when I became a Beachbody Coach and realized how important water is to your body and to help you flush the toxins.  I decided I was going to research waters benefits and try to help those who would rather a flavorful drink! There are a lot of other ways you can flavor water naturally. You can get really creative with what you do! Here are some ideas I have gotten from a lot of different sites……

• Add a slice of your favorite citrus to a tall glass of ice water…try lemon, lime, or orange slices. Or combine them…slices of lemon and lime…orange and lime…or Fresh Mint is a great addition.
• Spice water up (literally!) with this tip: simmer a cinnamon stick in a cup of water, then use the resulting liquid as a concentrate that you mix with cold water and ice. Not only does the flavored water taste great, but cinnamon comes with a ton of health benefits; it can help lower blood sugar and cholesterol.
• Combine lemon slices with fresh herbs in your water…try lemon with mint, rosemary, thyme, or sliced ginger root.
• Cucumbers are great in water, too! Slice up a large cucumber and add it to a pitcher of water…it’s really refreshing. You can also try cucumber with some fresh thyme added in. Or cucumber slices with lemon or orange slices.
• If you want a more intense flavor to your glass of water, squeeze the citrus and/or twist the herbs you are using before you add them to your glass.
• Besides lemons, oranges, and limes, you can try adding other kinds of fruit to your glass or pitcher of water…a small handful of your favorite berries (or mixed berries) is a nice addition to a glass of ice water. Other fruits you can try alone or in combination are: watermelon, cantaloupe, mango, pineapple, grapefruit, grapes, and kiwi.
• Add Flavored Ice Cubes, whether you freeze coffee, water and pomegranate arils, or pureed raspberries and pineapple, love the idea of following Stephanie Lynn to make flavored ice cubes for your water. They add a cool, refreshing burst—and also just look pretty!

NOTE: I usually drink my flavored water the same day I make it…I think it tastes best that way. Depending on what you add to your water, it may get cloudy or bitter-tasting if stored in the refrigerator too long.

If you’re wanting to make a pitcher of flavored water, you basically just slice or chop up some fresh fruit, cucumbers, or herbs and place in a pitcher, add cold water and chill several hours. The result is water infused with a light, natural flavor. It’s ready to serve over ice, garnished with a slice of fruit or clipping of an herb of your choice. Here are some other recipes for flavored water you may want to try:

CITRUS CUCUMBER WATER

• 1 large lemon, sliced
• 1 large lime, sliced
• 1 large orange, sliced
• 1 large cucumber, sliced
• 1 half-gallon of water

Place all the sliced fruits and the cucumber in a glass pitcher and add water. Refrigerate for two hours to allow flavors to infuse, then serve in glasses over ice.

CUCUMBER–HERBAL WATER

• 5 cups water
• 10 thin slices of cucumber
• 2 lemon slices
• 2 sprigs of fresh mint
• 3 sprigs of rosemary

Put water in pitcher and add lemon slices and cucumber slices. Crush mint and rosemary to release flavor, then add to other ingredients. Refrigerate for several hours. Serve over ice in tall glasses. Garnish with a lemon wedge.

CUCUMBER–MELON WATER

• 1 large cucumber, sliced
• 1/4 honeydew melon, cubed
• 1/4 cantaloupe, cubed
• 1 half-gallon water

Place cucumber and melons in a glass pitcher and add water. Refrigerate for 2 hours, then serve over ice. Garnish with melon balls skewered on a swizzle stick.

HONEYDEW–LIME WATER

• 2–3 slices of ripe honeydew melon
• 1 lime, sliced
• 4 sprigs of mint
• 1 half-gallon of water

Add melon slices, lime slices and mint sprigs to a large pitcher; fill with the half-gallon of water and refrigerate 2–4 hours. Serve in ice-filled glasses. Makes about 8 servings.

HERB AND BERRY–FLAVORED WATER

• 1 cup fresh blueberries, lightly crushed
• 2  4–inch sprigs of fresh rosemary. lightly bruised  (to release more flavor)
• 1 half-gallon of water

Add blueberries and rosemary sprigs to a large pitcher; fill with the half-gallon of water and refrigerate 2–4 hours. Serve in ice-filled glasses. Makes about 8 servings.

LEMON–LAVENDER WATER

• 3 large lemons, sliced
• 1/4 cup fresh lavender
• 1 half-gallon of water

Add lemon slices and lavender to pitcher; pour water over both and refrigerate for 2 hours. Serve over ice and garnish with a sprig of lavender.

LEMON–MINT or LEMON-BASIL WATER

• 4 lemons, sliced
• 1 1/2 cups firmly packed fresh mint or basil leaves
• 6–8 cups water
• 6–8 cups ice cubes
• Fresh mint or basil sprigs

Place lemon slices in a large pitcher. Rub the mint or basil leaves between the palms of your hands to bruise the leaves slightly. Add to the pitcher with lemon and pour in the water. Cover and chill 1–8 hours.

Strain lemon–water mixture and discard herbs. Divide lemon slices and additional fresh mint or basil sprigs equally among 6–8 glasses. In each glass, add 1 cup of ice cubes, then fill with lemon water.

LEMON, LIME AND ORANGE WATER

• 1 large lemon, sliced
• 1 large lime, sliced
• 1 large orange, sliced
• 1/4 cup cilantro leaves (optional)
• 1 half-gallon of water

Add citrus slices (and cilantro leaves, if desired) to a large pitcher; fill with the half-gallon of water and refrigerate 2 hours. Serve in ice-filled glasses. Garnish with your favorite citrus slice (and a sprig of cilantro, if you’re using that). Makes about 8 servings.

FROZEN FRUIT WATER

• 2 cups frozen apple chunks, grapes, or berries
• 1 half-gallon of water

Add frozen fruit to a pitcher; pour water over fruit and let sit at least 30 minutes in the refrigerator. Stir to distribute fruit flavor and serve in glasses with some ice cubes. (Note: you can chop up the same kind of fruit, unfrozen, and follow same directions. You’ll need  to use more ice when serving the unfrozen fruit–flavored water).

ORANGE–MINT WATER

• 3 large oranges, sliced
• 10 mint leaves
• 1 half-gallon of water

Put sliced oranges and mint leaves in pitcher and add water; refrigerate for 2 hours to infuse flavors. Pour over ice and garnish with a sprig of mint and orange slice.

WATERMELON–BASIL WATER

• 2 cups seedless watermelon, cubed
• 10 basil leaves
• 1 half-gallon of water

Pour water over melon and basil; refrigerate for 2 hours. Serve over ice, garnished with a sprig of basil.

FRUIT WATER

• 1 each of the following fruits: apple, lemon, orange, pear
• 4 large strawberries
• Handful of raspberries
• Handful of mint leaves
• 1 half-gallon of water

Cut large slices or thin wedges of each fruit; place them in a large glass pitcher and add cold water. Refrigerate 2 hours and serve over ice in tall glass.

Stuck in a Plateau during Weight Loss and need Advice on how to Overcome

First and Foremost it is common to go through a Plateau during your Healthy Fitness Journey.  Normally a Plateau will last up to 3 weeks, and all a Plateau is when your body is checking your decisions {Are you sure this is what you want to do, this is the calories and workouts we want}.  Your body is an amazing piece of equipment, and protects itself for survival, we are always adapting and changing as our fitness levels do.  The best advice I can give you is to change things up, change your workouts, change your nutrition, like I stated your body adapts so if you stay with the same workout daily and then stick with the same number of calories, your body will start to modify so it uses the less energy and works more efficiently.  Therefore you are not burning as many calories, your body is only burning what is absolutely necessary.  Then if you try to cut calories to get the results you want, your body will adjust again and go into starvation mode by slowing down your metabolism.  So in other words, Do Not increase your exercise and then decrease your amount of calories, instead you need to adjust your workout and your nutrition.

Most of us know how many calories we need to lose or maybe just maintain weight.  So try Calorie Cycling, which is when you Zig Zag your amount of calories you take in daily.  Your calorie total will stay the same for the week but fluctuate daily.  For example you normally have 1600 calories daily, Day 1 you have those normal calories, then Day 2 you may have 1400 calories, and Day 3 you have 1800 calories {Zig Zag your calorie intake daily}.  Now remember your body will adjust so keep track and switch it up daily and weekly and when you hit a new Plateau then its time to switch it up again.

Another tip is to hold yourself Accountable, do a food journal, keep track of every thing you eat and drink.  After we have been doing a journey for a while we tend to slowly slack and head towards our old bad habits, not even realizing you are doing so.  Try doing Gluten Free for a couple of weeks or Dairy Free, just change it up and play with it to keep your body guessing what is going on.  So important to be accountable though, get a partner, join a group, and keep a food journal and document how you feel during these weeks you are changing things up.

While changing up your nutrition you can also change-up your workout routines.  One day lift weights, then do High Intensity Circuit Training, then throw in yoga or Pilates, and go to lifting again, cardio, change your schedule up so your body is always guessing, not just going through the motions but pushing and struggling through.  You should be constantly challenging yourself to  change yourself and see results.

Another tips is to take some time off, maybe a week or 5 days from your exercise routine and focus only on your nutrition.  Eat Healthy and Clean all week, no cheat meals….

Lastly you need to make sure you are getting good sleep (7-8) hours a night and try to reduce your stress level.  Stress can be from not getting enough sleep or enough calories, then your body is under stress.  Especially if you are trying to put it through a hardcore workout under those conditions.  There are also our daily life stressors, (work, boss, drive, neighbors, family, children, farm, whatever) and yes we all have them, but how do you manage them.  We need to learn to let our worries go to God and just be the best we can be.  Did you know that lack of sleep and your body under stress will cause you to store fat, yes what we are trying to avoid we can be telling our body to hold onto the fat instead of burning it off.

Remember to change things up, muscle confusion, nutrition confusion, if you want to change first you must challenge yourself.  Comment below if you found this helpful….

Thanks guys, and God Bless…

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Teaching the Children about the Holiday Spirit and Helping those in Need

This Holiday Season we wanted to change things up around our home.  Our children are loved and blind when it comes to how the world really operates or what other families go through.  Families who may not have a Happy Holiday Season with family unless they receive a little assistance or Hope for Christmas.  With this weighing heavily on our hearts and minds, we decided it was time for our children to learn what the true meaning of Christmas was.  {And yes they do know the true meaning of the Birth of Jesus} I want them to know the spirit of what Jesus stands for and how this affects all involved.

We talked about having the kids give up one of their toys, but what is that going to teach them….  Then we talked about just buying new toys and dropping them off into the donation box, but again what are they learning from that.  I mean both are nice and great ways to help out your community, but not exactly what I wanted my children to experience.

So my husband and I decided we were going to show/teach our children how good their lives are and hoping they will soak in the feeling of how GREAT you feel when you help someone.  With this in mind, I searched and happened to stumble across a number, that for some reason I just had to call.  I spoke with a lovely woman who has started a program for families who experience a house fire.  She and some volunteers store everything they can get their hands on to help families in their time of need.  During the Holidays though she also runs Hope for Christmas, which helps any family that falls through the cracks, meaning the government won’t give them any kind of support but they have fallen on Really hard times.  After speaking with her I knew this is what we needed to do, so we went and found a family we wanted to adopt for Christmas.  This particular family has been going through a really sad time and there are 4 wonderful children around our children’s ages.  After talking it over we decided this was the family we needed to help, it was like God directed me right to this Redemption Program and to this family.  We can only hope that we can provide some kind of healing for them during this holiday season, hopefully a little kindness may help to mend a small part of their souls.  Providing a  little Hope for the Holidays….a few needed smiles and some laughter to a family who needs it.  What this family doesn’t know is that they will providing us with something too, a sense of good will towards man, and a valuable lesson for our family.  I will let you all know how this goes, but I imagine it will be quite emotional, and Amazing.

I am not for sure what I like the most, helping out a family who needs some cheer and hope, my family learning a wonderful lesson or getting to deliver the present to a family who is so grateful to know others do care.  My family will not get to know the actual family we are buying for this Christmas, but we do get the honor of helping to deliver to some of the other families.  I believe the look on their faces when we show up with some Help, will be enough to change my families perspective.  Hopefully allowing them to be more open-minded and grateful for everything in their lives, along with being more kind and genuine toward others.  I believe we have started a Wonderful New Family Tradition……I am so Proud to be a part of this Tiberghien crew…