Thursday, September 25, 2014

Fall into Fitness


Fall into Fitness Challenge group beginning October 6th. 

This is my new 21-Day Fix group which will focus on clean eating, portion control and daily workouts. We will work on meal planning, tips for eating out and you will be in a closed group with other awesome women who are all working toward the same goals!
It is possible to do big things in a short amount of time!

teambeachbodynls@gmail.com
Email me if interested! 

Tuesday, September 16, 2014

Oatmeal Goodness Recipe


Oatmeal is so good for you and so many people dislike it! WHY?? It's so simple and easy to make and makes a great breakfast or afternoon snack. Try this recipe and you might change your mind forever!

1/3 Cup Old Fashioned Oats
1 tsp coconut oil
1 tbsp or less of water
1 tsp cinnamon or pumpkin pie spice
Sweetener - Honey is good or Stevia
Heat

Enjoy!

Shakeology Smackdown Group



Shakeology has soooo many awesome health benefits. A lot of people are skeptical at first and don't really know much about it, or what it can really do for them. For this reason, we have created this 30-day Shakeology Smackdown group where you will learn everything there is to know about Shakeology. All the questions you have will be answered! It's going to be a fun, educational group, so be ready to learn!

Email me at teambeachbodynls@gmail.com

Tuesday, September 2, 2014

6 Unhealthy Habits

I read this article online today by Emily Main and had to share. It's about unhealthy habits that are just as bad or worse than smoking... and we all know that smoking is BAD!




You don’t smoke. You live a generally healthy life, so you’re in the clear as far as unhealthy habits are concerned, right?
Not so fast! It seems like every day, a new study comes out finding that habit X is “as bad for you as smoking,” whether it’s sitting all day or eating too much fat. So is there any legitimacy to those claims? We checked out a bunch of those studies to find out what the researchers mean when they claim that those things are as bad for you as cigarettes, and in most cases, they’re not lying. The following six unhealthy habits either expose you to the same contaminants in cigarette smoke or lead to cancer rates equivalent to those caused by smoking. Fortunately, these are easy to fix with a few modifications to your daily routine so you (and your heart and your lungs) can be glad you don’t in fact smoke.

1. Sitting all day
Even if you exercise regularly, habitually sitting for prolonged periods, whether at a desk or in a car, is being increasingly linked to a variety of health problems. According to Alberta Health Services-Cancer Care in Canada, inactivity is linked to nearly 160,000 cases of breast, colon, prostate, and lung cancer every year, about two-thirds as many cancer cases caused by smoking.
Make it right: Make it a habit to take breaks on-the-move at work, and even make (or buy) a standing workstation so you’re less apt to sit all day. At home, resist the temptation to veg out in front of the TV. Go for a short walk around the block to relax, spend a few minutes cleaning, or schedule a gym date with your significant other.
2. Eating too much meat and cheese
Animal proteins are rich in IGF-1, a growth hormone that can promote the growth of cancer cells. And a study from the University of Southern California published in the journal Cell Metabolism recently found that people on high-animal-protein diets during middle age were four times more likely to die of cancer than people on low-protein diets—a mortality risk factor comparable to smoking.
Make it right: Replace some of your animal proteins with vegetarian protein sources. The same study found that diets high in plant-based proteins like beans, which have protein levels equivalent to some meats, didn’t trigger the same increase in cancer rates. In general, middle-aged adults should be eating 0.8 grams of protein for every 2 pounds of body weight daily. Interestingly, the study found that once you pass the age of 65, eating lots of animal protein isn’t as harmful because your body’s production of IGF-1 begins to slow down.
3. Cooking with Natural Gas
If you’re one of the 34 percent of Americans whose home is equipped with a gas stove, you’re getting an added dose of carbon monoxide, nitrogen dioxide, and formaldehyde every time you cook a meal. Those same three contaminants are common in secondhand cigarette smoke, and a December 2013 study in Environmental Health Perspectives found that all three contaminants in homes with gas stoves regularly exceeded public health guidelines.
Make it right: Use your vent hood when you use your gas oven or cooktop. Ventilating a gas range can reduce pollutant levels by 60 to 90 percent, even if the fan seems wimpy. Also, cook on your back burners: Most vent hoods aren’t properly centered over a cooktop; using the back burners will help your vent hood capture the most pollution.
4. Cooking with the wrong oil
Even if you rely on an electric stove at your house, you aren’t immune to cooking’s polluting effects. Studies on restaurant and residential kitchens have shown that high-heat cooking with shortening and soybean oil (usually just called “vegetable oil” in the U.S.) releases particulate matter, aldehydes, and polycyclic aromatic hydrocarbons, all compounds found in cigarette smoke and linked to airway inflammation.
Make it right: Pick the type of cooking oil best suited your use. For instance, olive oil isn’t good for frying or high-heat cooking but is fine for cooking at low temperatures or in salad dressings. Avocado oil, on the other hand, is great for high-heat cooking. Look for the “smoke point” on oils that you buy to make sure the oil matches your needs. And don’t forget to run the ventilation hood!
5. Tanning Indoors
A recent study in the Journal of the American Medical Association estimated that indoor tanning causes roughly 420,000 cases of skin cancer in the U.S. every year. Smoking, by comparison, causes 226,000 cases of lung cancer.
Make it right: Learning to love pale skin is step number one. But if you really want a natural glow, eat more carrots and tomatoes, suggests a study published in the journal Evolution and Human Behavior. Both foods are rich in carotenoids, which will boost your skin tone, and you won’t have to worry about exposure to sketchy ingredients in sunless tanning sprays and lotions.
6. Not getting enough sleep
This will make you really cranky: Chronic sleep deprivation triggers high blood pressure, heart attacks, strokes, obesity, and a host of other health problems. One study even found that not getting at least six or seven hours of sleep led to mortality rates on par with those seen in cigarette smokers. Even getting poor-quality or fragmented sleep—when you don’t necessarily fully wake up, but the cycle from light to deep sleep gets interrupted—can speed the growth of tumors.
Make it right: Don’t assume that being tired is normal. If you feel like you aren’t getting enough sleep regularly, talk to a health professional to see if you might be suffering from a condition such as sleep apnea that is interfering with your sleep.

Monday, September 1, 2014

New Beginnings


August has been a crazy month and I have been so incredibly sidetracked from vacations, to weddings, to life just getting in the way.  We all get busy, it happens and the key is to start fresh and get back on track. Don't beat yourself up, you are only human.

I have made a promise to myself today to start eating better, not just to lose weight, but for my health. It's not about losing weight to look like a model or to be better than anyone else, it's about being healthy for you. You have one body and you NEED to treat it well. It's your machine and you need to keep it fueled with good stuff.

Make a promise to yourself today to better your life, whether it's eating better, exercising, calling a friend you haven't talked to in a year, whatever it is that you want to do and haven't.


Sunday, July 20, 2014

Scrumptious Turkey Meatloaf


Scrumptious Turkey Meatloaf


This is a great weeknight meal that you can prepare after work and get a few chores done around the house by the time you are ready to eat. This is a fast, quick and easy recipe for everyone (myself included) that does not want to be in the kitchen all night after a long workday.

Ingredients:
  • 1 1/2 cup chopped onion
  • 3 garlic cloves minced
  • 1 pound ground turkey
  • 3/4 cup old fashioned oats
  • 1 egg
  • 3/4 cup ketchup
  • 2 tsp. Worcester dauce
  • 1 tsp salt
  • 1/2 tsp pepper
  • 2 tbsp ground flax seed
  • olive oil spray


Direction:
Heat oven to 350 degrees. Heat a skillet over medium heat and add 1/2 tbsp olive oil and sauté onion, garlic. Saute until soft and lightly browned. Combine all ingredients in large bowl and form into your meatloaf. Bake in the oven for 1 hour or until center no longer pink. Drizzle ketchup over to to keep moist.

You can serve this with a rice or a potato and fresh vegetables like broccoli or green beans.

Tuesday, July 8, 2014

Forgiveness and Growing

This video spoke to me and I have to share it with as many people as I can...

Bad things happen to all of us... it's how you choose to deal with those things.. if you choose to grow or let it hold you back.

You have a choice... choose wisely.