Shakeology Recipes for the Holidays, or anytime you want a special treat!

Shakeology is quite simply the healthiest meal of the day.  If you have yet to try it, you owe it to yourself to give it a try.  Now that Beachbody has started packaging these in individual packets, and allowing you to purchase them in a combination of both flavors, you really do get the best of both worlds.  Shakeology comes in two flavors, Chocolate and Greenberry.  The amount of nutrition packed into each serving is quite unbelievable.  Sure you can find cheaper “greens” drinks and other powders, and concoctions, but none can come close to Shakeology.  For more information, take a look at the Shakeology product page.  I have a couple of posts up here as well with recipes.  In a word, TASTY. 

The Shakeology Holiday Recipes

Thin Mint Treat
1 scoop chocolate Shakeology powder
1 1/2 cups cold water… See More
1 tsp peppermint extract
1 cup ice (or to taste)
Blend till frothy and enjoy!

Nutrition Info:
152 calories
17 grams protein
17.5 grams carbohydrate
3 grams fiber
1 gram fat

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Fall Egg Nog
1 scoop chocolate Shakeology powder
1 cup low-fat eggnog
1/2 cup cold water
1/4 tsp pumpkin spice
1 cup ice (or to taste)
optional: 1/2 tsp fresh whipped cream (if you’re really festive!)
Blend till frothy and enjoy!

Nutrition Info: Without whipped cream
321 calories
23 grams protein
47 grams carbohydrate
3 grams fiber
5 gram fat

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Pumpkin Pie
1 scoop chocolate Shakeology
1 cup rice, soy, almond, or low-fat milk (plain or vanilla)
1/2 cup canned pumpkin, unsweetened
1/2 tsp. cinnamon
1/2 tsp. nutmeg
Ice (optional)
You can substitute pumpkin pie spice for the cinnamon and nutmeg or add more pumpkin for a thicker shake.

Nutritional Information (with low-fat milk):

Calories: 284
Protein: 27 g
Fiber: 7 g
Carbs: 40 g
Fat Total: 3.5 g
Saturated Fat: 2 g

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Cranberry Relish Surprise
1 scoop greenberry Shakeology
2 cups cold cranberry juice
7 segments mandarin orange
1/4 cup cold water
1/2 cup ice (or to taste)
optional: orange zest twist for garnish
Blend till frothy and enjoy!

Nutrition Info:
315 calories
17 grams protein
51 grams carbohydrate
4 grams fiber
1 gram fat

Wintertime is here!  Get out that Crock Pot and start cooking!  Here are some recipe ideas from Beachbody’s Ben Kallen.

3 High-Protein Winter Stew Recipes
By Ben Kallen

As we move into the last frigid months between winter and spring, it’s the perfect time to fortify yourself with some hot and hearty comfort food. And if you’re careful, you don’t have to screw up your nutrition plan to do it. Winter stews can be high in protein, low in fat, and full of healthy veggies—all the elements you need to help you gain lean muscle and lose excess pounds. They’re also easy to prepare and brimming with flavor.

Many stews can be cooked in a single pot, without too much prep work. Or you can simply place the ingredients in a slow cooker in the morning, so you’ll have a fresh, delicious meal waiting for you when you get home at night. (Follow your cooker’s instructions for time and temperature settings.) Make more than you need and save the leftovers—stews tend to taste even better when they’re reheated the following day.

Remember, when you’re working out regularly, whether it’s with ChaLEAN Extreme®, P90X®, or Slim in 6®, your body needs plenty of protein to build muscle. And high-protein meals have been shown to spur more fat loss than the same amount of carb-heavy foods. Best of all, a moderate portion of these rich-tasting dishes will keep you satisfied for a long time. (However, we don’t recommend you eat stew right before a workout.)

Here are 3 recipes to get you started.

Hungarian Goulash

This meaty dish gets its unique Eastern European taste from paprika and caraway seeds. Our version is lower in fat than most and includes carrots for flavor and nutrients.

1 tsp. vegetable oil
1-lb. lean round steak, cut into 3/4-inch cubes
1 cup sliced onion
2 cloves crushed garlic
4 carrots, peeled and diced
1/2 cup ketchup
2 Tbsp. tomato paste
1 Tbsp. brown sugar
1 Tbsp. Worcestershire sauce
2 tsp. paprika
1 tsp. caraway seeds
1 tsp. salt
1/2 tsp. mustard seed
1/8 tsp. cayenne pepper
2 cups water
2 Tbsp. flour
1/4 cup cold water
3 cups whole wheat pasta, or 6 slices whole-grain bread
Reduced-fat sour cream, if desired

Coat bottom of a saucepan with oil and cook meat over medium-high heat, stirring constantly, until the edges begin to brown. Add onions, garlic, and carrots, and stir. Mix ketchup, tomato paste, sugar, Worcestershire sauce, and seasonings; add to pan and stir. Add 2 cups water, cover, and simmer for 1-1/2 to 2 hours, or until meat is tender. Blend flour and 1/4 cup cold water, and pour into meat mixture. Heat to boiling, stirring constantly, for 1 minute.

Serve over 1/2 cup cooked whole wheat pasta per person, or with a slice of good whole-grain bread. Top with a dollop of reduced-fat sour cream (if desired). Serves 6.

Nutritional information (per serving):
Calories: 270  Protein: 27 g  Fiber: 3 g
Carbs: 21 g    Fat Total: 9 g

Irish Stew

This traditional full-meal-in-a-bowl is high in protein, low in fat, and gets its nutrients from veggies such as cabbage. If you can find them, blue potatoes have a unique “nutty” flavor and are rich in healthy antioxidant chemicals called anthocyanins.

3/4-pound boneless leg of lamb, trimmed of fat and cut into 3/4-inch cubes
3/4 pound Yukon gold or Peruvian blue potatoes, cut into 3/4-inch cubes
6 cups water
2 cups fat-free, low-sodium beef or vegetable broth
3 carrots, peeled and diced
2 leeks, sliced
2 parsnips, sliced
2 cups shredded cabbage
1 large onion, diced
1 bay leaf
1 tsp. dried thyme
1/2 tsp. salt
1/4 cup parsley, chopped
4 slices whole-grain bread, if desired

In a saucepan or Dutch oven, combine all ingredients except parsley. Cover and bring to a boil over high heat. Reduce heat to medium-low, partially cover, and simmer for 45 minutes. Uncover pot and continue cooking, stirring occasionally, for 45 more minutes, or until lamb is tender. Remove bay leaf and garnish with parsley.

Serve on its own or with a slice of whole-grain bread. Serves 4.

Nutritional information (per serving):
Calories: 309   Protein: 24 g   Fiber: 9 g
Carbs: 42 g     Fat Total: 5 g

Vegetarian Lentil Stew

Vegetarian dishes tend to be lower in protein than those with meat, but this delicious stew has a decent amount—and it’s loaded with vitamins and fiber, too.

1-1/2 cups water (plus more as needed)
1 cup low-sodium vegetable broth
1 cup dry lentils, rinsed and sorted
1 15-oz. can low-sodium diced or crushed tomatoes
1/2 cup dry brown rice
1 large onion, diced
2 cloves crushed garlic
2 carrots, chopped
1 stalk celery, chopped
1 red or yellow pepper, seeded and chopped
1/2 tsp. salt (or more to taste)
1/2 tsp. cayenne pepper
2 tsp. curry powder
Plain low-fat (or soy) yogurt

Combine water, broth, and lentils in a large pot, and cook on medium heat. When the liquid starts to boil, reduce heat and stir in tomatoes, rice, onion, garlic, and vegetables. Cover and simmer for 30 minutes. Stir every 10 minutes, adding more water as needed to keep some liquid in the pot. After the first 30 minutes, stir in the salt, pepper, and curry powder. Cook for 15 more minutes, or until lentils are firm but tender.

Top with plain low-fat (or soy) yogurt. Serves 4.

Nutritional information (per serving):
Calories: 323   Protein: 18 g   Fiber: 19 g
Carbs: 58 g     Fat Total: 2 g

Having “six pack abs” is something that many people strive for.  Other people, may not be striving for a “six pack” but just a slimmer, leaner mid section. Unfortunately, many people have problems achieving these fitness goals.  You may be asking….what is the best way to a six pack or a leaner middle?  Can it be as simple as hitting the gym?  What about just dropping down to the floor and doing some good ol fashioned sit ups?  How about just throwing in an ab exercise DVD?  All of these may seem like good ideas, but are most likely not going to get you “six pack” or lean mid section.  At least not by themselves.  However, I will say that a good ab exercise DVD, combined with a solid exercise program will give you the best chance for success.  Especially when combined with a healthy diet.

I’m going to give you some overly simplistic “tips on how to get the most from you ab exercise DVDs, which you have hopefully combined with a workout program.

1. Start eating right! Just eat healthy.  You can also speed up your results to a six pack by using a calorie deficit.  Find out how many calories you should be eating to maintain your ideal weight, and subtract an additional 300-500 calories.  Check out my article on How to Get In Shape for more on this.  To get a six pack or a lean midsection, you must lose the layer of fat hiding your abs.  Eating right is important. And eat every 2-3 hours, 5-6 smaller meals a day.

2. Exercise. Contrary to popular belief, you can not work your abs, and lose weight in your “gut”.  I wish it were that easy.  As you lose weight, you will lose weight everywhere at the same time.  We all have our trouble areas.  The “spare tire”, our hips, and butt are the most common.  These areas are usually the last to go.  Which is ironic, because it’s usually these areas that have motivated us to begin working out in the first place.

There are no magic pills or machines that will get you a six pack over night.

So find an exercise plan, one that includes weights and cardio.  Lifting weights, helps you to add muscle.  By adding muscle, you burn more fat.  It takes your body more calories to maintain the muscle in your body, than the fat in your body.  So add muscle, and your metabolism automatically kicks in and starts to burn more calories!  Then your cardio workouts will burn fat as well.  Then add in your ab exercise DVD, to start working on your abs.  As you lose fat, add muscle, and work your abs….guess what?  A six pack, and/or a lean midsection!  But it takes some time and consistency.  If you’re a woman and think adding muscle will make you “bulk up” or look too masculine, read this article. Chalean Extreme, Building Muscles Isn’t Just for Boys.

3.  Consistency. If you only follow the ab exercise DVD or workout program a handful of times and then never use them again, it will not work. Consistency is the key to getting great looking abs and you need to be prepared to work at it. Typically, you should work your abs 2-3 times a week, or every other day.  Like any other muscle, you don’t want to work them every day.  Give your exercise program a chance to work.  Don’t expect overnight results.  I think a good healthy goal of 1-3 lbs a week is excellent progress when you are trying to lose weight and get lean.

4.  Get Support. Have a support plan.  Whether it be a work out partner, an accountability coach, a fitness forum, family members.  Whatever you decide, have a way to get support when you are losing motivation, need encouragement, or need a helping hand.

I’ve tried many ways to get in shape… gyms, martial arts, home workouts, you name it.  I found that Beachbody programs and their online support tools, were the keys to my success.  I’m very fond of Power 90 (I lost 30 lbs with this program), and then P90X.  Power 90 was an entry level program, that got me in shape and eating right, taught me the basics of nutrition, and exercise.  Then P90X got me in the absolute best shape of my life.  Both of these programs have a great ab exercise DVD.  If you’re like me, struggling with gym workouts, not sure what to do, when to do it, try a program designed to get results.  As always, I’m here to help.  Feel free to contact me anytime!

It’s the holidays, Thanksgiving, Christmas, and New Year’s Day only comes around once a year. So celebrate! Just don’t overdo it! I feel like I’m pretty structured when it comes to diet and exercise. I exercise 6 days a week, and eat 5 meals a day 7 days a week. But one meal a week, I cheat. Even Tony Horton lives by the 90-10 rule.  So having a cheat meal each holiday, won’t kill me, and it won’t kill you either. It’s splurging all day long, for days that will set you back from your fitness goals.  So enjoy the holidays, follow a few or all of these steps, and you’ll come out on the other side just fine.   A special thanks to Ben Kallen for writing up this article.

9 Ways to Have a Great Holiday Season with Your Eating Plan Intact

The Thanksgiving-to-New Year’s holiday season can be a fun time of celebrating with friends and family . . . but if you’re not careful, it can turn into a 5-week festival of overeating, too. Not only is this period associated with heavy winter comfort foods, but seasonal treats and big holiday meals can be a minefield for people trying to stick to a fitness plan. It’s no wonder so many people end up dieting in January just to make up for their recent excesses.

But as someone committed to gaining and maintaining a fit body, you should know that it is possible to enjoy the season without feeling deprived or looking like a party pooper. Follow these tips, and you can have a fun time and maintain your weight—or end up even leaner than before.

1. Forget the preemptive diet. A new British study found that lots of women crash-diet before the holidays in the expectation that they’ll overindulge during the season itself. But your goal should be to learn healthy eating habits that you can stick with over the long term, not to lose weight now just so you can gain it back later. That’s likely to lead to a yo-yo dieting cycle, which could lower your metabolism and make fat loss more difficult than ever. Instead, make the decision now that you’ll eat reasonable portions later (even on Thanksgiving), and you won’t have anything to make up for.

2. Stick to your workout program—or start one. We recently gave you some tips on how to keep up with your fitness plan over the holidays. (See “Stay Fit This Holiday Season” in the Related Articles section below.) Here’s another reason why you should: Exercise and eating right go hand in hand. When you’re working out, the food you eat goes toward energy and muscle, not fat. And you’ll naturally want to eat foods that fuel your body, instead of junk that detracts from your performance. And if you do indulge in occasional treats, your regular workouts will help prevent them from doing much damage.

Remember, you’re building a habit of fitness that will last you a lifetime. When better to work on it than the busiest period of the year? You’ll learn how to devote time to your own well-being every day, even when you have a lot of other things to do. (Use your fitness program’s workout calendar, or WOWY SuperGym®, for scheduling support.) And when your friends and family see you getting leaner and fitter while they’re poking new holes in their belts, you’ll be an amazing inspiration.

3. Be careful with comfort foods. When it’s cold outside, you may be tempted to cocoon indoors with hot, hearty meals and snacks. This isn’t necessarily a problem if you make fitness-friendly choices. (Check out our guides to high-protein winter stews and healthy hot drinks – coming soon! Subscribe here!) But if lousy weather or a lack of sunshine makes you crave carb-heavy dishes, prepare them with healthier carbs such as root vegetables and whole grains, not macaroni or mashed-potato flakes. And make them part of a balanced meal, not the whole thing.

4. Moderate your treats. More than any other time of year, the holiday season is associated with lots of “special” foods—turkey and stuffing, pumpkin pie, candied yams, green-bean casserole, latkes, Christmas cookies, etc. Some of these would put you way off your food plan, even if you managed not to stuff yourself the way so many people do. But others are just fine when eaten in moderation, or can be made much healthier—in fact, you couldn’t do much better than a meal of turkey, baked yams, and fresh green beans. (And you can make Shakeology® a daily habit.)

5. Plan ahead for parties. Cocktail parties can be the downfall of any food plan, but they don’t have to be. First, if you’re expecting to be served treats or hors d’oeuvres instead of healthful food, have a protein-rich snack before you go. It’ll prevent you from gobbling up appetizers or sweets out of sheer hunger, and will help keep your blood sugar steady even if you do have a few cookies or crab puffs. If there’s a buffet, watch your portions carefully; it’s easy to pile on the food, especially if there are a lot of choices you want to try. And if it’s a potluck, bring along a dish that’s both tasty and healthful—it’ll guarantee there’s something good for you to eat, and others will probably appreciate it, too.

6. Don’t stress out. A recent study at the University of California, San Francisco, confirms what you already know: You’re more likely to eat high-calorie comfort foods when you’re under chronic stress. And the holidays can be a perfect storm of stressful conditions and sweet treat availability.

You probably can’t avoid the annoyances that come with too little time or money, holiday crowds, or lengthy family get-togethers, but you can keep them from getting you down. If you’re working out regularly, you already have a leg up on the average person, because exercise helps reduce tension and create an upbeat mood. Help yourself even more by doing something relaxing for a few minutes each day, whether it’s yoga, meditation, or simply listening to calming music. And if you do start feeling stressed, stop for a few seconds and take slow, deep breaths instead of reaching for an extra snack.

7. Don’t abuse the booze. Yes, a glass of wine or champagne can be a nice way to celebrate the season, and it’s pretty much obligatory on New Year’s Eve. But too much drinking has all kinds of negative effects: extra calories (which your body will burn while storing carbohydrates), lowered inhibitions (which can lead to overeating, or behavior that will require an apology later on), and a feeling of sluggishness or worse the next day that can derail your fitness plan. As long as you’re an adult and don’t have problems with alcohol, an occasional drink or two is fine—but if your cheeks get as red as Santa’s regularly, eventually your belly will resemble his, too.

8. Avoid the food-gift trap. You could stay away from heavy sweets all year and still find it hard to resist grandma’s special fudge, even if the box contains 2 full days’ worth of calories and enough sugar to fuel an army of hummingbirds. So what should you do with food gifts? Store-bought baskets of fatty sausages and “cheese food” are fine to regift (or donate to a food bank), but homemade goodies are trickier. You’ll have to be polite and enjoy a little, preferably in the giver’s presence. Leave the rest out for the family to share, or bring it to work (where it’ll probably be devoured quickly). If it’s a treat you really love, divide it into small pieces and freeze them in individual baggies, so you won’t be tempted to eat it all at once.

9. Give yourself a break. If you do overindulge at some point, don’t beat yourself up about it, or decide to give up entirely and start over in January. As long as you have a consistent fitness program, you’re unlikely to lose the progress you’ve made. Just Keep Pushing Play every day, go back to your food plan, and look forward to your healthiest holidays ever.

Hi, my name is Lori, and I am a crazy, busy parent! I admit it. But, I also will admit that this is probably my number one excuse for not doing my workouts! It’s easy to fall into this tangled, wicked web. Denise Michelle Nix at Beachbody has some tips for finding the time for fitness!

The Parent Trap: Fitting in Time for Fitness
By Denise Michelle Nix

When most people think “exercise,” they picture themselves spending an hour hitting P90X® or taking a long run on the beach. Busy parents, with schedules crammed full of carpooling, cooking and, often, work outside the home, find they can’t even think of exercise seriously, let alone do it. Sure, once the kids are a little older or maybe on the weekend, but now? Today?

Yes, today. Ideally, you’ll make that time for yourself, but when it falls through the cracks, fitness and health experts agree that fitting fitness into parenting just takes a little creativity. “The hard part is parents really have to build the time in,” said Eric Thompson, senior director of communications and marketing for the American Heart Association. “Being fit is all about habits—habits you form when you’re younger that carry you through life.”

However, experts agree, it’s never too late to start those healthy habits. Here are ten ways busy parents can fit a little extra fitness into their lives:

Chores

You’ve gotta cook. You’ve gotta clean. There are ways to squeeze in some love for your body, while doing those things you love to hate.

• Anybody can just push a vacuum around, but then that person’s not getting the full benefits of this otherwise rueful activity. Instead, use deep knee bends while pushing the vacuum out, being sure to tighten and hold the abdominal muscles and buttocks, keeping your back straight. Be sure to switch the lunging leg every few pushes.

• How many hours a day does a parent spend standing before a sink of dirty dishes? Make better use of that time by working out your legs with side leg lifts. Begin on two feet, then lift one leg slowly out to the side until it reaches about a 45-degree angle. Hold it there for 5 seconds, using the thigh muscle to keep it aloft. Switch to the other foot. Repeat each leg 10 times.

• Young children means lots and lots of toys. Of course, we want them to clean up after themselves, but we know who really does most of the picking up. Carry a laundry basket or satchel around and bend both knees deep beside each toy to pick up. While squatting, keep your back straight and tighten your abs. Walking and squatting to each toy can quickly translate into dozens of toning squats.

• Finding workout tools in the kitchen is just as easy as finding cooking gadgets. Next time you find yourself still before a boiling pot of macaroni and cheese, grab a couple of cans from the pantry and do bicep curls. Grasping the can, leave your elbows still and bent at your side. Keep tension in your upper arm as you curl the can up. Repeat 10 curls on each arm.

With the kids

What does any kid want more than their parents’ attention? Here are some ways to stay involved with your kids, get some exercise, and have some fun!

• There are some obvious things we can do with our children that are both healthy and fun; it’s just we sometimes forget or, really, are just too lazy. Walking is often overlooked as an easy and convenient way to exercise, as we’re all so quick to jump in our cars for every little errand. It may take more time to walk to the store, but the benefits are worth it. And what better way to burn some extra kid energy? Better yet, have your kids ride their bikes, scooters, or skateboards—and try to keep up!

• Everyone encourages their kids to get involved in team sports like soccer or baseball . . . but who says they should be the only ones exercising? While your kids are at practice, bring your iPod® and take laps around the field (just be sure to keep an eye on them and offer encouragement!). Not all sports need to be organized. Next time your kids are vying for some parent time, take them outside for a vigorous game of tag or soccer yourself.

• Don’t use dreary weather as an excuse to keep you from moving about; there’s plenty to do inside with your kid. Turn on the music and dance! Need some inspiration? Check out Shaun T’s Fit Kids® Club or Get Real with Shaun T for families who like to groove. Also, Tony Horton’s Tony & the Kids! DVD is a fun and wacky way for the whole family to get fit.

Downtime

The long day of trudging through the grind is over, and who wouldn’t be tempted to sink into a comfy couch, remote in hand, and just laze away into the night? But remember that every few minutes of exercise counts, so, sure, take a load off here and there to regroup. Just be sure to take breaks and get moving.

• Commercial breaks generally last about two minutes. Figuring there are five commercials in any given one-hour show, that’s 10 minutes of movement you can sneak in right there. Crunches, push-ups, and jumping jacks are classic exercises you can do just about anywhere at any time. And if you’re watching back-to-back shows, squeeze in a 10-Minute Trainer® session during the break. But to make sure you don’t miss one thrilling minute of Law & Order: Special Victims Unit, warm up during the first show’s commercial break and cool down during the second show.

• Yoga can be an excellent source of exercise, but it’s also a great way to relax. And it just feels good to get those kinks out. If you don’t know where to start, take a look at Yoga Booty Ballet’s Pure & Simple Yoga or Pajama Time yoga workouts to awaken your mind and your body to the possibilities.

• There is no bigger time waster than waiting for a kid to brush his teeth or put on her pajamas. Use that time wisely. Instead of hanging around the bathroom sink listlessly, grasp on with your hands for some slow, deep squats. Work your abdomen at the same time by keeping those muscles tight. Remember to keep your back straight. Repeat 10 times.

Oh my goodness! It’s almost Thanksgiving, which means it’s almost Christmas! It’s almost more than I can stand. Gift buying, gift wrapping, card writing, card mailing, cooking, eating, cooking, eating….do you see a pattern forming??? Things get crazy so fast! Take a look at this article by Beachbody’s Ben Kallen, he has some super helpful hints to help you and your health make it through this and every holiday season.

Stay Fit This Holiday Season
By Ben Kallen

The holidays shouldn’t leave you looking like a bowlful of jelly. As fun as the holiday season is, it can be rough on your fitness program. Bad weather, stress, and lack of time can sap your motivation, while parties, visitors, and vacations can distract you from your workouts. It’s no wonder so many people gain weight in November and December, only to regret it on January 2nd.

But it doesn’t have to be that way. You can keep up or even improve your fitness level, stave off weight gain, and enjoy the holidays as much as ever. Just stick with the following guidelines.

Manage your time.
Scheduling your workouts in advance, either with a printed workout calendar or online with WOWY Supergym®, is always a good idea. But it’s especially important over the holidays, when just saying “I’ll do it when I have time” can be a recipe for failure. Your free time is sure to get filled up with other activities, and it’s easier than ever to forget about working out. On the other hand, if you schedule your workouts just like any appointments, you’re much more likely to do them when the time comes. (Better still, invite some Workout Buddies to join you for extra motivation.)

If you absolutely can’t find time on a particular day, mark it as a recovery period, and make sure you have a workout scheduled for the day afterward. It’ll prevent you from losing the fitness gains you’ve built, and ensure that you keep your exercise habit intact.

Keep up your energy.
If your holiday period is marked by flurries of frantic activity followed by a worn-out feeling, you’re not alone. But you can shorten those “dragging” periods with these healthy habits:

• Stick to your food plan. Loading up on high-carb holiday treats can cause blood sugar fluctuations that leave you feeling tired, while subsisting on rushed snacks or skipping meals entirely prevents you from getting the fuel you need. But regular, high-quality meals and snacks will keep you running at top speed, whether you’re working out or fighting over the last Dora the Explorer doll in the toy store.

• Take time to relax. A meditation session, a round of yoga, or just a few minutes sitting with a hot drink or your favorite music will go a long way toward recharging your batteries.

• See the light. If your energy takes a nosedive in the wintertime, you may be suffering from seasonal affective disorder, a mood-dampening condition caused by too little light exposure. See if you perk up after getting more rays (either by spending more time outside on sunny days, or by using a full-spectrum light box). If that doesn’t help, see your doctor.

• No skipping. If you feel a little tired before a planned workout, don’t take that as a signal to skip it. Chances are your energy levels will pick up once you start moving. And when you exercise regularly, you’re much less likely to experience those lulls during the rest of the day.

Travel right.
This is a great time of year to take a vacation or visit family—but without advance planning, those trips can bring your fitness program to a screeching halt. Here’s how to avoid that:

• Protect yourself on the plane. Since there’s no guarantee that an airline will have healthy food on hand, pack a meal or snack in advance, and make sure you drink plenty of liquids. If you’re worried about catching something on the flight, boost your disease-fighting ability with Herbal Immune Boost.

• Watch out when eating out. Travel often means a lot of restaurant meals, and that can derail your food plan in a hurry. Try to find restaurants that serve high-quality meals, or, if that’s not possible, order the best of what is on the menu. (Even the IHOP® has some healthful, high-protein selections these days.) But if you eat in a chain restaurant, check out the nutrition ratings just to make sure you’re not getting one of those 2,000-calorie salads.

• Organize healthy activities. When you go to a warm beach or on a ski vacation, this is a no-brainer. But if you’re traveling to an unfamiliar city, you should find out in advance what you can do that requires a little movement. And if you’re staying with family members who prefer life on the couch, suggest some outdoor games—or, if the weather isn’t cooperative, healthy indoor activities. Even a post-meal walk will get everyone’s blood pumping and prevent total lethargy from setting in.

• Take your workout with you. One of the many benefits of a DVD workout program is that it’s portable. Decide which workouts you’ll want to do during your trip, and pack those DVDs, along with a resistance band. If you don’t have one, see if the place you’re staying has basic gym equipment, or stick to exercises that don’t require any.

Take care of your health.
Nothing can derail a workout program like getting sick. And you may be extra-vulnerable to illness at this time of year, when stress and bad weather collide with cold and flu season. But a few basic precautions can improve your odds:

• Wash your hands frequently, especially before touching your nose or mouth. (A recent study found that it doesn’t matter how hot the water is, but for maximum benefit, you need to lather with soap for at least 20 seconds.)

• Avoid germs. If you work out in a gym, clean the equipment with antibacterial spray, or at least cover it with a towel. Warm, moist surfaces are an ideal place for germs to live and grow.

• Get plenty of sleep—less than 7 or 8 hours per night can compromise your immune system. (It can also slow your exercise recovery.) Try to save the late-night carousing for times when you can sleep late or take a nap the next day.

• Drink plenty of water. It’s easy to forget when it’s cold outside, but staying hydrated helps keep your immune system in top working order.

• Get a flu shot. Remember, there are different strains of the flu virus every year, so last year’s shot won’t keep you protected.

• Maintain your healthy eating habits, and get a complete supply of vitamins every day. (To make sure, supplement with ActiVit® Multivitamins or Shakeology®.)

If you do come down with a mild cold, it’s okay to keep working out—moderate exercise can actually boost your immunity. (Though if you’re following a high-powered program such as P90X® or INSANITY®, you should ramp down the intensity for a while.) But if you have a fever, chest congestion, or can barely get out of bed, that’s a sign that you need to rest up and recover. When in doubt, ask your doctor.

Dieting can be a struggle for even the most disciplined. Going against your cravings, turning down tasty desserts, and making wise restaurant choices is difficult for even those of us who give advice about it. And although recent studies show that caloric restriction has wide-ranging health benefits and may offer protection against age-related disorders such as Alzheimer’s disease*, feeling hunger pains can make it a Herculean task. Anyone that was sent to bed as a child without dinner can attest to how uncomfortable falling asleep can be when your stomach is empty. Thanks a lot, Mom.

We’re all well aware that in order to lose weight, you need to burn more calories in a day than you consume. And for most people, consuming small meals several times a day is much more effective than consuming one or two giant ones, but what happens if you have followed your eating plan to the letter, and that grumbling in your tummy is still there? Fear not! There are a plethora of low-calorie foods out there that can fill up your stomach without affecting your calorie count for the day too adversely.

Vegetables

Most of us don’t crave vegetables in our time of dieting need, but because of their low calorie count and high fiber count, they can push away hunger very quickly. If you’re craving salt, a touch of fat-free dressing can spruce up even the most boring produce. For the purpose of low-calorie snacking, aim for the non-starch variety (avoid potatoes, corn, peas, carrots). And, remember, the more water in the vegetable, the better. Some great choices include:

1. Celery. This super crunchy friend has 6 calories, 1.5 grams of carbohydrates, 0.7 grams of fiber, no fat, and 0.3 grams of protein per stalk.
2. Cucumbers. Previous to pickling, cucumbers have 14 calories, 2.8 grams of carbohydrates, 4 grams of fiber, no fat, and 0.4 grams of protein per 1-cup sliced serving.
3. Bell peppers. Colorful and slightly sweet, bell peppers have 20 calories, 4.8 grams of carbohydrates, 1.5 grams of fiber, no fat, and 0.7 grams of protein per 1/2-cup serving.

Fruits

Fruit is a bit tricky, as the calorie counts vary per item, and there is a lot of sugar in fruit. Remember the water rule, and you will be in fairly good shape. Also, really watch your portion size. A cup of watermelon is a great choice, while an entire watermelon will not serve you well. If you’re looking at the frozen varieties, make sure that there’s no sugar added to your choices. And avoid the gallon-size smoothies sold in every mini-mall in this great country. Calorically, they should replace a meal, and the amount of sugar they contain can send your insulin through the roof. Some fantastic choices, in 1/2-cup servings, include:

1. Melons. Cantaloupe, honeydew, and watermelon are all between 25 and 30 calories, 5 to 7 grams of carbohydrates, 0.4 to 0.7 grams of fiber, no fat, 0.5 to 0.8 grams of protein per 1/2-cup serving.
2. Berries. When in season, blueberries, raspberries, and strawberries can satisfy a sweet tooth and your hunger. They each have between 20 to 40 calories, 5 to 10 grams of carbs, 2 to 3 grams of fiber, no fat, and 0.5 grams of protein.
3. Apples. Always in season, apples each contain about 82 calories, 21 grams of carbs, 3.8 grams of fiber, no fat, and 0.2 grams of protein.

Protein sources

Protein is known to rebuild muscle; however, for the dieter, the best part about protein is that it is filling and has some substance to it. In this instance, dealing with low-calorie snacking, your protein choices will have to be small in size and low in fat. In other words, do not eat 2 pounds of bacon and consider it a snack. It’s also wise to combine these small protein portions with a choice from the vegetable category. It will add flavor and fiber, which with add to your satiation. Some low-cal favorites include:

1. Egg whites. Sometimes, they take a bit to get used to, but scrambled egg whites pack a high-protein punch. Egg whites contain 29 calories, 0.6 grams of carbohydrates, no fiber and fat, and 6 grams of protein per 1/4-cup serving, before cooking.
2. Light cheese. There are tons of light cheese options out there, but to make it simple, we are leaning toward the pre-portioned variety. Light string cheese and Laughing Cow® wedges have 35 to 50 calories, 1 gram of carbs, no fiber, 2 grams of fat, and 3 to 6 grams of protein.

Starchy and sweet snacks

With the advent of the 100-calorie pack, one would assume starchy carbohydrate snacking would be completely figured out. The problem is that most people don’t stop at one pack, and three packs later, you could have had a sandwich or a sundae. In this particular situation, we suggest snacks that don’t add more than 50 or 60 calories to your daily intake, so unless you can only eat half of that SnackWells® pack, perhaps look at these more filling options:

1. Whole-grain brown rice cakes. Rice expands in your stomach, and makes you feel fuller for a longer period of time. One whole-grain brown rice cake contains 30 calories, 14 grams of carbohydrate, 1 gram of fiber, no fat, and 1 gram of protein.
2. Air-popped popcorn. Air-popped popcorn is very filling, and unlike its movie-theater cousin, it’s not a caloric nightmare. Air-popped popcorn contains 31 calories, 6.2 grams of carbohydrates, 1.2 grams of fiber, 0.4 grams of fat, and 1 gram of protein per 1-cup serving.
3. Sugar-free Fudgesicle®. I think this is one of humankind’s greatest creations. Each sugar-free Fudgesicle contains 35 calories, 16 grams of carbs, 4 grams of fiber, 1.5 grams of fat, and 4 grams of protein.

Liquids

OK, so it’s not actually food, but beverages and broths can have a very filling effect on a very empty belly. Warm liquids, in particular, expand in your stomach and make you feel fuller for a longer period of time. Some choices include:

1. No-sugar-added hot chocolate. On a chilly night, hot chocolate can be filling and comforting. No-sugar-added hot chocolate contains 50 calories, 10 grams of carbs, no fiber or fat, and 2 grams of protein.
2. Low-sodium chicken broth. This diet wonder can be spiced up a bit, or even added to, with choices from the vegetable category. Chicken broth contains 15 calories, 1 gram of carbohydrates, no fiber or fat, and 2 grams of protein.
3. Beachbody’s Shakeology. The most filling and nutritionally dense product on the market. For snacking purposes, try a 1/2-scoop serving size (24 grams). That’s 70 calories, 8.5 grams of carbs, 1.5 grams of fiber, 0.5 grams of fat, and 8.5 grams of protein.

Remember, these suggestions are not replacements for high-quality meals, but just a way to chase hunger away when those meals have already been consumed. Many people on calorie-restricted diets stop feeling excess hunger after several days, so be patient with yourself. Eventually, the amazing machine that is your body will become acclimated to what you are doing, and will thrive on the fuel you are giving it. In the interim, utilize these low-calorie snacks and avoid the growling in your tummy. It may not be as filling as some slices of Domino’s® Pizza, but you will feel much better about yourself in the morning.

Article by Stephanie Saunders

A person’s diet plays a large part in their life, it can dictate how much they weigh and affect their overall health. There has been a lot of talk in the media in recent years about the dangers of certain fats in the diet and the harm that they can cause. Unfortunately there are many people who do not understand the difference between good and bad fats and as a result try to avoid all of them. Doing this is not healthy as the body needs good fat to maintain health and vitality. If you would like to understand the difference between good fat VS bad fat read on.

Good fats include: monosaturated fat and polyunsaturated fat.

Monosaturated fat can be found in peanuts, almonds, avocado, olive oil and canola. These work to lower total cholesterol and LDL cholesterol (the cholesterol which is particularly bad for you) and raise the levels of HDL cholesterol which is a type of cholesterol which is good for you. As well as improving the levels of cholesterol monounsaturated fat can also help you to lower body fat when eaten in moderation.

Polyunsaturated fat will also work to lower total cholesterol and LDL cholesterol. These can be found in salmon, corn, soy, sunflower oil and fish oils. Polyunsaturated fats also include Omega 3 fatty acids which are very beneficial for the body and the brain.

Bad fats include: Saturated fat and trans fats.

Saturated fat will raise the levels of LDL cholesterol and the amount of cholesterol in the blood. This can lead to heart problems and obesity as well as other health issues. Saturated fat is found in large amounts in animal products like dairy produce and meat although palm oil and coconut oil also contain this type of fat.

Trans fats are a scientifically produced type of fat which will last longer in preserved products. These are incredibly bad for your health and they can lead to rapid weight gain and heart problems.

In order to eat a healthy and well balanced diet a person should aim to include good fats in their diet and cut down on as many of the bad fats as possible. So switch cooking fats to olive oil and avoid processed foods with high levels of saturated and trans fats in them. Eating fat meat with all visible fat trimmed off is also wise as is drinking lower fat dairy products. Make these few changes and understand good fat VS bad fat and you will lose weight and improve your health.

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