Simple Health For Life

Journey of A Thousand Miles...

2011-12-12T18:44:00.000-08:00

A Journey of a thousand miles begins with a single step. How many times have we all heard this? Yet how often do we want a quick fix or try to skip the journey altogether? The beginning of a new year is just around the corner. I know it's a time for many New Year's Resolutions that will most likely be forgotten within the week. This is just a reminder (to myself as much as anyone!) that the journey to health and fitness is often a long and difficult one - it doesn't happen overnight! While I will be setting new goals for 2012, I will also be continuing my lifelong health journey. The journey so far has been incredible! I've learned so much, met so many amazing people, and look forward to where the journey will take me in 2012! Won't you join me? Commit to your health today!!! Contact me if you need help getting started!

It's Here!!!

2011-12-09T03:38:00.000-08:00

Yep, it's true...P90X2 IS HERE!!! They are being shipped out as I type! I will be starting a P90X2 Challenge Group on Monday, January 9, 2012 so if you want to be in the group, order ASAP!!! P90X Grads, this is for YOU!

Twelve Days of Fitmas!

2011-12-08T18:16:00.000-08:00

Who wants to put on 5 lbs this holiday season ? ? Not me and I'm sure not YOU! So here is my challenge for the Holidays:

We're going to do a 12 days of Christmas with different work outs., to the tune of the song. We'll start Dec 12th which will take us right up to the day before Christmas Eve!

Here's the set

Day 1- 1 set of 100 jumping jacks
Day 2- 2 x1 min planks
Day 3- 3 sets of lunges (10 steps each leg)
Day 4- 4 sets of 30 sec jump rope
Day 5- 5 burpies
Day 6- 6 toe touchers (abs)
Day 7- 7 perfect pushups
Day 8- 8 calf raises
Day 9- 9 deep seat squats
Day 10- 10 bicep curls (each arm)
Day 11- 11 tricep dips
Day 12- 12 Mountain climbers

So the first day you only do the 1st day, the second day you do the 1st day and the second day, and so on...(yeah, Day 12 will be FUN!) - oh, and you don't have to do it all at one time - you can spread it out over the day!

WHO's IN????? Email me at coachsueann@yahoo.com and I'll add you to the Facebook group! At the end of the 12 days, we'll have a drawing for a prize from those who completed the 12 days!

(BTW, I'm not sure who to credit for this idea - but I am borrowing it from a friend!)

Tis the Season...for Reflection

2011-12-05T02:00:00.000-08:00

This time of year always gets me contemplating the past year. Last week, our entire family came down with the stomach flu. It was NOT fun! And NOT a great way to ring in the season! But it occurred to me that it's really been a LONG time since we've all been sick! It wasn't so very long ago that we are always sick actually - a lot has changed in our life. I'm so thankful that I found out about a healthier way of living and that our family has changed so much for the better. Without the people God has brought into my life that has taught me so much, I do not know how our life would be now. I DO know that we couldn't go on living the way we were - always sick, always tired, and not accomplishing what we were truly intended to accomplish. So as we go into this holiday season and come to the close of 2011, I look back and thank God for the health He has given me and my family. And I thank my Team Beachbody friends from whom I have learned so much. If you are where I was not so long ago, sick and tired of being sick and tired, NOW is the time to make the change! I'm here to help - I want to share with others the things I've learned! Let me help you get started on the road to better health today! Email me now and we'll get started!

Have a Happy, Healthy Thanksgiving!!!

2011-11-22T14:37:00.000-08:00

Thanksgiving Week!

2011-11-20T16:02:00.000-08:00

I LOVE this week out of the year!!!! Thanksgiving is one of my favorite holidays! But it's also a time where it's easy to throw away all your efforts of the past months in health and fitness! Just a reminder: it DOESN'T have to be that way! Make a plan and stick with it this week! Yes, you WILL indulge and you CAN without feeling guilty. But there are some ways you can counteract the effects of the extra calories you'll be consuming this week:

Work out!!! By sticking with your workout routine, you are one step ahead of the game. The calories you burn working out will help to compensate for the extra calories on Turkey Day (and the leftovers later!). So don't take the week off!
Plan some sort of physical activity Thanksgiving Day. I plan to do my workout as usual. You can also add in some outdoor games with the family such as flag football or if you have younger kids, hide-and-seek or tag. Find out if there is a local 5k run/walk nearby. The last time we were in the States for Thanksgiving was 2008 and we participated in the local Turkey Run. It was the most memorable Thanksgiving our family has had! A LOT of fun, not to mention starting the day with a serious calorie burn. We took the whole family - little ones in strollers and older ones running along! We didn't feel nearly as guilty later as we enjoyed Grandma's pies!
Try planning a healthier Thanksgiving Dinner! I know this doesn't always work out if you are visiting relatives, but if you are in control of the menu, make a few adjustments. Make it fun by planning it out with your family! Click here for some ideas.
Enjoy the holiday! Don't beat yourself up if you don't do things exactly how you planned/hoped! It's ok to indulge once in awhile. The key is to get back on the wagon once the holiday has passed. If you decide to over-indulge from now till New Year's, well, that's another story. Email me if you need an extra little push come Monday morning and I'll be glad to help you get back on track!

Me & 3 of our kids at the Turkey Run 2008

My husband and 2 of our kids at the Turkey Run 2008

Have a great holiday week!!!

It's Fall!!! Time For a CHALLENGE!!!

2011-11-01T16:51:00.000-07:00

Good morning, world! It's November! I LOVE, LOVE, LOVE this time of year! Even though I live on a little island in the tropics, we still enjoy "Fall". We put fall decorations all over our house, crank up the A/C so we can pretend it's cold :), make spiced cider, pumpkin soup, and homemade apple sauce, and enjoy the season! As much as we love to celebrate these two months of the year, it's also the two months where most people gain the most weight...only to vow on January 1 to make it different. Be honest...are you one of these? I'd really REALLY love to help you get control of this BEFORE the holidays hit us in a few weeks. That is why I'm starting the ULTIMATE HEALTH CHALLENGE! Beachbody is now offering Challenge Packs. These packs come at a savings...something I haven't been able to personally offer with challenges in the past. You can read all the details for the Challenge HERE but I will say you will have to COMMIT if you are going to do this! If I am going to invest my time in you one on one, I need to know you are willing to invest in your own health first!

If you are ready to COMMIT, then what are you waiting for? Email me right away (as I am only taking the first 5 to respond!) so we can get you ready to go!

21-Day Get Fit For the Holidays Health Challenge!!!!

2011-10-15T19:15:00.000-07:00

The holidays are coming!!!! And with them, a whole host of scrumptious treats to sabotage our efforts to lose weight and get in shape! But wait! We don't HAVE to let the holidays completely derail us from our goals. We just need a little extra motivation and push to keep us on track. SO, this year I am holding a 21-Day Get Fit For the Holidays Health Challenge!!!! I have some other challenges coming up as well so keep your ears tuned but this is a great way to kick off the season. Click HERE for the complete details of the Challenge and the official Rules and Guidelines. Hope to have you join us!

Happy Birthday, Pohnpei Island Ladies' Fit Club!!!

2011-10-14T18:10:00.000-07:00

Today marked the one year anniversary of or Pohnpei Island Ladies' Fit Club!!! It's been quite a year and I'm so thrilled to be able to workout every Saturday morning with this great group of ladies. I have a lot of ideas for the coming year and hope to see our group grow in size over the next few months! Our group is starting a 21-Day Get Fit For the Holidays Health Challenge on October 22. The Challenge isn't just for those on Pohnpei though! If you want to "join" us in the Challenge, email me and I'll add you to our online group! Congrats to the ladies who have seen tremendous health improvements over the last year AND to those just starting out!

FALL GIVEAWAY!!!!

2011-10-12T22:31:00.000-07:00

I like FREE STUFF!!!! Do you? Well, for the month of October, I am GIVING away stuff!!! Yep! Here's how it works: Sign up for Shakeology Home Direct as a Preferred Customer. Beachbody will give you 25% off your Shakeology order as well as any and all other orders through Beachbody, FREE shipping, 2 free workout DVDs, recipe card, a free shaker cup, AND a "bottom-of-the-bag guarantee", meaning you can cancel anytime and send your empty bag back for a full refund! In addition, if you order in the month of October, I will send you a free Shakeology recipe e-book AND your choice of either Tosca Reno's Eat Clean Cookbook, Tony Horton's book "Bring It", OR Chalene Johnson's workout DVD "TurboFire Greatest HIITs"! So really, what have you got to lose!!?? (besides some serious weight and an unhealthy lifestyle!). Email me for more details on how to place your order for the free stuff!

Recipe of the Month!!!

2011-10-12T01:44:00.000-07:00

When I came across this recipe, it was love at first sight!!!! It's more like "recipe of the season" actually. Walk into any coffee house and you will see on the menu this season Salted Caramel Mocha Frappes, hot chocolates, etc. Salted Caramel seems to be THE flavor these days. And yeah, it's good!!! But these highly sweetened specialty coffee house drinks are nothing more than a lot of caffeine and empty calories. Here is a much better alternative AND I think tastes even BETTER!!! Now, I LOVE me some Starbucks, but when I first tried this version of Shakeology, like I said, I was in LOVE!

Salted Caramel Mocha Shakeology

1 scoop (or single serve packet) Chocolate Shakeology
1/2 cup brewed coffee
1/2 cup milk or Almond milk
1 tsp caramel extract (as this IS difficult to find, I have used the Starbucks or Torani caramel syrup BUT keep in mind that these will add sugar and calories, though if used sparingly, still not too bad of a treat!)
Dash sea salt
Ice (I like LOTS of ice!)

Combine in the blender and enjoy! My kids have been fighting me for this one! I've been making them a version without the coffee, just milk and water. They still love it!

Enjoy the season!

Breast Cancer Awareness Month

2011-10-09T22:28:00.000-07:00

October is Breast Cancer Awareness Month. Last year I started a tradition that I am continuing this year and that is to donate 100% of my commissions in the month of October on all new Home Direct Shakeology orders to Breast Cancer research. So if you'd like to give Shakeology a try, NOW is the time to do it! By ordering on Home Direct, you will receive a month's supply of Shakeology every month automatically shipped to you. Shipping is FREE on Home Direct orders and you also will receive two free workout DVDs and a shaker cup. AND by ordering it through my site this month, $30 of your order will be donated to Breast Cancer research! And in case you try it and decide it isn't for you, Beachbody has a bottom-of-the-bag guarantee, meaning you can send your empty bag back for a full refund if you decide you don't like it! So really, what have you got to lose?! Breast Cancer is a subject that has become near and dear to my heart over the past year as my friend Amy passed away in August from this disease. Let's work together to fight this disease! Click HERE to order.

Amy and baby Gilead (read more about Amy's story at www.amycbixby.org)

In Health,

Living Out of a Suitcase!

2011-09-22T15:34:00.000-07:00

Still in Hawaii getting medical testing done for my little girl. Living between a hotel and hospital can present it's difficulties in reaching your health and fitness goals. But, it's definitely not impossible to stay on track! I have no idea what your current situation may be, but if you are throwing out the excuse "I travel a lot!" or something along those line, here are a few tips:

Staying fit - Bring along your workout DVDs if possible and fit in a workout when you can. Or as in my case, if you can't take along DVDs, bring your running shoes and hit the pavement!
Stock the fridge with good stuff! Our hotel room as a small refrigerator which we have stocked with plain yogurt, spinach, fresh fruit, roasted chicken breast, etc.
Plan your snacks - yogurt, raw nuts, rice cakes w/ natural peanut butter, protein bars - these are a few suggestions of things that are easy to take along if you are out and about. Shakeology Balls are another one of our favorites which I've even been making here in our hotel room. (Mix 1 cup Chocolate Shakeology, 1 cup natural peanut butter, 1 cup raw oatmeal, 1/3 cup honey together and form into small balls).

My meals for today:

Breakfast: Chocolate Strawberry Cheesecake Shakeology
Snack: Handful of raw walnuts and handful of fresh blueberries
Lunch: Spinach salad with roasted chicken breast and balsamic viniagrette dressing; plain yogurt with fresh blueberries drizzled with 1/2 tsp honey.
Snack: Rice cake with 1 tbsp. natural peanut butter.
Dinner: Not sure yet as have no idea where I'll be at that time but it WILL be healthy!

No, it's not always easy when things in your life are not the norm and you are away from home. But, like I said before, it's not impossible to stay on track and still meet your goals. Contact me if you want FREE personal coaching as well!

Food Can Make You Smarter?

2011-09-17T22:41:00.000-07:00

Ok, so I've been MIA for awhile! We were sent off our little island for a medical referral for our little girl. So we are staying near a hospital in HI having medical testing done and hope to be able to get back home soon! We would appreciate prayer for our little angel!

Here is an article from the recent Team Beachbody newsletter that I found interesting. I also liked the fact that all of these foods are some of my favorite foods that I eat regularly! If you want to start receiving the complete newsletter each week for free, click HERE to sign up for the free membership with me as your own personal coach to help you meet your fitness and health goals!

7 Foods That Make You Smarter

By Suzy Buglewicz

If the new school year has you scrambling for tips on how to help your kids do better in class, or if you're looking for ways to increase your own productivity, start by examining your diet. Studies have shown that certain foods serve as fuel for our brains, helping us increase concentration and memory function—they've even been shown to help slow down the mind's natural aging process. The next time you really need to stay alert or pay attention, try to eat more of these 7 foods that have been shown to help improve brain function and increase our ability to focus. Combine this practice with other good habits, like working out to your favorite Beachbody^® DVD (mine's Chalene Johnson's Turbo Jam^®), and you'll soon find yourself at the head of the class—at any age.

Spinach. At only 40 calories a cup, a serving of spinach contains almost half your daily requirement of folic acid, an essential nutrient for cell growth, blood production, and preventing memory loss. And spinach is one of the most nutrient-dense foods available—just 1 cup of spinach also contains all your body's daily requirements of vitamins A and K, plus most of the folate and manganese you need each day too. These nutrients improve brain function and slow down the effects of premature aging by helping to prevent the negative effects of oxidation on the brain. Spinach is also rich in iron, as well as lutein, which helps promote healthy eyesight.

Smart Tip: Try losing the iceberg lettuce and adding spinach leaves instead to your next dinner salad—or add fresh spinach to an omelet!
Oatmeal. As a good source of insoluble fiber, oatmeal provides a stable energy that helps your brain maintain consistent focus and concentration. Eating oatmeal can also slow down the digestion of starch, reducing the frequent spikes in blood sugar that can often occur after a big meal. The iron, magnesium, and zinc in oatmeal encourage cell growth and can help rev up the metabolism and regulate blood sugar. To get oatmeal's maximum nutritional benefits, avoid the pre-flavored instant packets, which are loaded with sugar, and stick with the plain, slower-cooking kind—it still cooks up in the microwave in just 2 or 3 minutes.

Smart Tip: Turn up oatmeal's flavor naturally by preparing it with low-fat or nonfat milk and topping it with fresh blueberries or banana slices.
Fish. Many studies have shown that eating oily fish rich in omega-3 fatty acids can help boost memory, concentration, and mental acuity. Omega-3 acids also appear to strengthen the brain's synapses that are directly related to learning and memorization. And if that's not reason enough to eat more fish, the omega-3 fatty acids also help slow down cognitive decline.

Smart Tip: When choosing fish, watch mercury levels, and consider wild salmon, albacore tuna, and mackerel, which all contain omega-3s with minimal environmental contaminants.
Walnuts. Eating just a handful of these nuts every day can help prevent the decline of cognitive and motor function, increase brain resiliency, and improve cell function. Walnuts are loaded with protein and omega-3 fatty acids that help balance the unstable neurotransmitters that can contribute to depression and mood swings.

Smart Tip: Sprinkle a handful of chopped walnuts on salads, or fill a travel container for a healthy on-the-go snack. You'll feel full longer, reducing the temptation to binge between meals.
Berries. Many types of berries, especially blueberries and strawberries, contain flavonoids, which have been linked to brain cell growth and improved memory. Berries with the darkest, richest colors generally offer the most nutritional value. Eat the real thing to reap the benefits, and avoid anything that contains "berry flavoring." The antioxidants, vitamin C, and anti-inflammatory properties in berries have been shown to help preserve brain function and can be a helpful factor in battling the onset of dementia.

Smart Tip: Sprinkle berries on salads, cereal, or yogurt, or make yourself a fresh berry fruit smoothie.
Yogurt. Widely known as a top calcium source for bone development and strength, yogurt also contains enough protein and carbohydrates in just one serving to help keep both the body and the brain energized throughout the day. Yogurt also contains amino acids that can encourage the production of neurotransmitters, and enough vitamin B to contribute—along with the protein—to the growth of brain tissue, while helping to slow down the aging process.

Smart Tip: Eat yogurt topped with berries for breakfast or lunch, or if you're having a salad, nix the bottled dressing and make your own by mixing a quarter of a cup of plain nonfat or low-fat yogurt with fresh herbs.
Eggs. These low-calorie, nutrient-dense wonders are rich in protein as well as choline, an important nutrient that helps regulate the brain and nervous system by acting as a messenger between muscles and nerves. If you've been avoiding eggs because you're worried about your cholesterol, take note: Numerous research studies have indicated that eating eggs as part of a healthy diet has not been shown to be a contributing factor to heart disease. The nutrients in eggs also help increase memory development and aid in concentration. Another plus? Egg yolks contain lutein, which has been shown to help maintain and sometimes improve eye health.

Smart Tip: Enjoy an egg and spinach omelet for breakfast, lunch, or dinner.

P90X2!!!!

2011-09-01T16:38:00.000-07:00

Available NOW for pre-order!!!! Due to expected high demand, you must pre-order now to assure delivery by December 25, 2011! Your credit card will not be charged until it ships.

P90X2 Workout: This is no ordinary sequel.
The result of 2 years of R&D conducted by a team of the most qualified experts in fitness, this is training so cutting edge, so outrageously effective, you'll be blown away by your visible results. AND your performance.

P90X^® is based on Muscle Confusion^™—to break through normal 30-day training plateaus so you get results fast. P90X2^™ ups the ante with a training technique developed by professional sports trainers for world-class results: P.A.P., or Post-Activation Potentiation. Don't try to remember the word, just remember that it works. Like crazy.

With P90X2, you get 12 groundbreaking workouts focused on chiseling your body while building your balance, agility, core strength, and athleticism. It includes new customization with an all-new, highly flexible Nutrition Plan to help you excel.

THIS, is training. Better training than most pro athletes get. The kind of cross-training that separates poseurs from performers. And with emphasis on your abs/core, powerful athletic function, and lightening-bolt agility, it'll help you blast through your plateaus.

A Beachbody^® first: Blu-ray^™^† discs.
^†FREE lifetime disc replacement is included with Blu-ray pre-orders.

A lot of people are waiting for P90X2 to be released. Pre-order now to make sure you get it first, and you'll also get:

FREE shipping and handling (pre-orders only)**
Opportunities to win weekly prizes (during pre-order period only)
Delivery before Christmas (pre-orders only)

You Are What They Eat!

2011-08-14T00:35:00.000-07:00

Here is an article from the latest Extraordinary Health Newsletter. Interesting what Jordan has to say about the effects antibiotic-laden animal feed can have on us. Another article to make you want to take another look at "going organic"!

Feed Fodder

by Jordan Rubin

You’ve heard it said that you are what you eat. Well, I’ll take that a step further to say you are what they eat or ate—they meaning the plant or animal sources in your diet. In other words, if your diet consists of conventional foods made by typical agriculture standards, then chances are that you are consuming unwanted chemicals, hormones, antibiotics and more. In fact, it’s no secret that conventional livestock have had antibiotics—among other elements—added to their feed since the 1950s. The rationale behind using these drugs is that they have been used to prevent animal illness, to treat unhealthy livestock and to speed up the animals’ growth.

In my estimation, however, these drugs aren’t necessary, especially if livestock are raised and fed as they should be. For example, cows are meant to thrive on grass and other greens, not manufactured feed—especially feed laced with chemicals and antibiotics. Likewise, the cramped, inhumane conditions that most conventional livestock are raised in can predispose them to infections and disease. If, however, they are free to roam about, then the unsanitary, crowded conditions are no longer an issue.

Those are definite problems with conventional livestock, but antibiotics in animal feed has become fodder for the press these days. Several environmental and public health groups have filed suit against the Food and Drug Administration to have the government stop farmers from routinely adding antibiotics to livestock feed. They say that the widespread use of antibiotics in feed is causing a public health crisis in the form of increasing “superbugs” in humans that are antibiotic resistant—and I agree. The American Medical Association and the Infectious Diseases Society of American have also called on the FDA to ban feeding antibiotics to healthy animals.

Likewise, senior scientist Margaret Mellon at the Union of Concerned Scientists, one of the groups who filed a suit in federal court, says, “The longer we use these drugs, the less effective the arsenal [to fight them off] becomes.” She filed the concern in federal court with the Natural Resources Defense Council, the Center for Science in the Public Interest, Food Animals Concern Trust and Public Citizen.

Conventional livestock production groups, of course, don’t believe that antibiotics in feed contribute to antibiotic resistance in humans. I disagree, and even the FDA has suggested to farmers that resistant-bacteria problems in humans is a “public health issue of some urgency.” Apparently, a mere suggestion isn’t enough—which is why other steps are being taken.

Rep. Louise Slaughter, the sole microbiologist in Congress, has filed legislation that would ban the use of seven antibiotic classes unless animals are truly sick or drug companies can prove that their use doesn’t harm human health. She says, “We should be able to buy our food without worrying that eating it will expose our families to bacteria no longer responsive to medical treatments.” Interestingly, 80 percent of antibiotics used in the United States are consumed by farm animals.

We know how the government and legislation in Congress can go, so I’m not holding my breath or waiting on anything to change, but here’s how antibiotic resistance directly affects us. Resistance to antibiotics occurs as bacteria mutate in response to excessive or prolonged use of antibiotics, like in animal feed that we, in turn, routinely ingest. The bacteria’s genes actually change, making them immune to antibiotics. Additionally, scientists have recently learned that these bacteria can also “go to sleep” so that antibiotics can’t take hold of bacterial walls—which protects the bacteria from being destroyed. Antibiotic resistance is real, too. Approximately 100,000 U.S. hospital patients die each year as a direct result of exposure to antibiotic-resistant superbugs, but the superbugs are increasingly affecting “healthy” people, too, and many scientists believe antibiotics in animal feed are contributing to the problem.

Consider that the next time you think about reaching for conventional livestock produce, and remember that you are what they eat or ate—antibiotics and all.

In Health,

Running on the Mind!

2011-08-08T15:56:00.000-07:00

Been thinking about taking up running? Thinking about joining the running craze that you're hearing so much about but seriously don't know where to start? I was NOT an athletic person growing up! And definitely NOT a runner! I could barely make it through the mile run back in high school when we had to take the annual Presidential Fitness Test! But getting involved with Team Beachbody and working towards a more fit lifestyle has given me a whole new lease on life - and a whole new world of interests/hobbies has opened up to me! I WANTED to run for the first time in my life! And now, I've found that I absolutely LOVE it! But you don't start out running a 5 or 10k your first morning out! I've found the Couch To 5K training program to be a great way to get started. You can follow this LINK to find the whole training plan, which is very do-able for even the most dedicated couch potato! (Kelly, you're the inspiration behind this post!). Also, to have me cheering you on along the way, follow this LINK to have me coach you for FREE! Hope to hear from you soon!

In Health,

The Beachbody Challenge!

2011-08-07T03:44:00.000-07:00

There's a new contest in Beachbody world! And it sounds like a GOOD one! Go to THIS LINK to sign up for a FREE account with Team Beachbody; then click on Connect/Contest for details and how to enter. Go ahead and Commit To Get Fit and you'll get a free wrist band (I just committed!!!) and then if you send in your results, you get a free T-shirt! What have you got to lose?!!! By the way, now when you log in your workouts in WOWY, you will only be entered in the daily prize drawing if you have entered this challenge - so LOTS of ways to win money and prizes, just by working out! Head on over to check out contest details and Commit To Get Fit!!!

In Health,

The Three-Legged Dog

2011-08-05T17:37:00.000-07:00

This morning as I drove to town I was amused to see in the rear-view mirror at one point, chasing my car for all he was worth, a three-legged dog! It struck me quite funny at the moment. I’m not sure if you’d call that stubbornness, persistence, or just plain stupidity. But then it occurred to me, now there’s a dog that isn’t going to be limited by a handicap. He’s not going to be cornered by his circumstances. He’s going to get right back up and keep on doing his favorite activity, the thing that most likely caused him to lose his leg in the first place, chasing cars! Maybe we all need to be a little more like that three-legged dog! (And I don’t mean by chasing cars!) What’s the difference, anyway? Why is it two people sitting in the same backed up traffic can have two completely opposite views of the situation – one is irate, cursing the traffic, his car, the road, the system, his job, and everyone around him. And the other, happily listening to CDs or talking on his cell phone, planning out his day and enjoying the “down time”. What’s the difference? Why is it two people can have the same terminal illness but view it completely different from each other? One is blaming God and angry at the world. The other is thanking God and doing what they can to make a difference in the time they have left on this world. What’s the difference? It’s all about the ATTITUDE! We wake up every morning and CHOOSE what kind of day it’s going to be. Plans change, circumstances change, EVERYTHING is subject to change. How often is it a day goes EXACTLY how we planned it? Well, pretty much never! But if we choose to have a good day, no matter what, we will! Again, it’s all about the attitude!

Believe me when I say, I don’t have all the answers. Nope! Not even close! But what I do know is that I CHOOSE to have the right attitude. I choose to get back up when I’m knocked down and “chase those cars”! I choose to have the positive outlook at life IN SPITE of the circumstances I’m facing. And yeah, there’s gonna be days when I’ll forget, when I’ll be grumpy and look at the negative instead. There will be days when I have the wrong attitude and fuss at the traffic or my kids or my husband. And those are the days when I may need a gentle reminder from YOU, “HEY! Remember the three-legged dog?”

In Health,

Let's Go Nuts!

2011-07-24T23:57:00.000-07:00

As I learn more and more about health and nutrition, it's impossible to ignore the health benefits of nuts! Almonds especially are a healthy nut and have become one of my favorite snacks. The numerous nutritional benefits of almonds are too long to list here but I found a great article on almonds which you can read by clicking here. After reading this article, I know I'm going to probably make them a daily snack! I'm also going to post a recipe I created earlier this week! (I'm getting so creative in the kitchen these days, aren't I?) The recipe is for Almond Oatmeal and it turned out delicious!!!!

Almond Oatmeal

1 serving cooked oatmeal (Old Fashioned or steel-cut is best)

1 tblsp. natural almond butter

1/8 cup milk or almond milk

1/2 tsp. brown sugar

1 drop almond extract or emulcifier

Stir ingredients together and enjoy!

"Time To Get Extreme, Baby!"

2011-07-22T18:36:00.000-07:00

Yeah, I'm hearing that pretty much daily! Chalene Johnson likes to make her workouts motivating and exciting, that's for sure. And it's keeping me motivated and excited! I've finished 2 weeks of ChaLean Extreme now and LOVING it! Totally different style than Tony Horton, Debbie Siebers, or Shaun-T (some of my other favorite Beachbody trainers!) but she gets you moving right away and pushes you to go past limits you didn't know you were capable of. Considering the progress I've made in just two weeks, I can't wait to see where I'll be at the end of the three month program!!! Want more info on ChaLean or other Beachbody workouts? Contact me and I'll help you pick out the best one for you!

Thoughts On a Quiet Morning

2011-07-20T03:36:00.001-07:00

I had an "aha" moment this morning. (Don't you just love those?) I have been reading two books lately (yes, I usually have several going at once), "Having a Mary Spirit" by Joanna Weaver and "The Slight Edge" by Jeff Olson. I recently bought several books, these two included, and later after taking some time to read the summaries on the backs of the books and briefly skimming through the contents, I realized, "Hey, these books are all basically about attitude!" You think God's trying to tell me something? Anyway, these two books have already impacted me greatly and have attributed much to the "aha" moment of the morning. I realized that my biggest struggle at this stage of my life is simply DOING! I KNOW where it is I want to be in my life (spiritually, physically, mentally, financially, etc.); I know HOW to get there; I have all the tools and resources to get there; I have the motivation and the desire to get there; I recognize my strengths and my weaknesses that can help me or hinder me from getting there. So why am I NOT there???? It's simply a matter of DOING! Ok, so yeah, Nike has it right with their slogan, "Just Do It". Regardless of feelings or emotions, motivations or desire, I need to JUST DO IT. Not talk about it, think about it, plan it (yes, I am a planner!!!), but JUST DO IT. Maybe you're thinking, "THIS is your 'aha' moment?! That's it!? I've had that one figured out for years!!! Duh!" So you have it all together - congratulations. But I'll be the first one to admit that I don't. For me it's gonna be quite a journey! And it's a journey that will most likely take my lifetime. Just wanted to share my random and chaotic thoughts as I turn things over to God and continue on this journey, the one that He has mapped out for me. I can't wait to see what adventures lie ahead for me next!

Tuna Recipe!

2011-07-19T19:47:00.000-07:00

Lunch time rolled around today and I had a can of tuna (Chicken of the Sea, which my 4 year old is completely convinced that it is actually canned mermaid meat and therefore refuses to eat it!). I was SO not in the mood for tuna salad...again! So I decided to CREATE! It turned out delicious! I needed a creative name for my creation cuz Round, Flat Yummy Tuna Thingy just wasn't going to get the fame it deserved so I searched around online for photos and ideas and found that my idea wasn't really all that original. Oh well, fame isn't all it's cracked up to be anyway, I'm sure. Meanwhile, here's MY version of apparently what is called a Tuna Burger. I served mine over salad greens and topped it with some feta cheese and Red Wine Vinaigrette but you could also put it on a bun to make it an actual burger if you prefer.

2 5 oz. cans of tuna in water, well drained

1/4 cup finely chopped celery

1/4 cup finely chopped onion

Pinch of salt

1/8 tsp. dill

1 beaten egg

(Just sayin', I don't measure things so these are approximates). Mix all ingredients together and grill or fry in olive oil cooking spray. Enjoy!

DAY 1!!!

2011-07-11T03:52:00.000-07:00

Yep, it's that time. I started a new program today - I was due for a fresh beginning. I had great results with P90X, took a shot at Insanity, did some combination stuff for awhile, and now time to get down to business with ChaLean Extreme! I started today with Burn Circuit 1. It was a good first day, in spite of the many interruptions during my workout from my 17 month old, but I got it done! Also, it was virtually a perfect day of eating. I have to say, I love Chalene Johnson and her way of motivating you throughout the workout. Every Beachbody trainer has their own style and I definitely have my favorites. I'm looking forward to what the next 3 months will bring with Chalene! I will be adding in running a few times a week as well as switching some of the cardio up with Insanity for variety. I also ordered the ChaLean Deluxe upgrade and can't wait to get that in the mail! If you want to join me in this journey, let me know - just email me or click here for FREE membership which will also give you ME as your own personal coach. Join me now and let's get started!!!

Say Goodbye to the Food Pyramid!

2011-07-05T19:11:00.000-07:00

Beachbody's latest newsletter had an interesting article concerning the new USDA recommendations. Enjoy! And if you would like to have access to all of Beachbody's great articles, click HERE to become a FREE member and receive the weekly newsletters!

Say Goodbye to the Food Pyramid!

By Denis Faye

In their continued quest to be a relevant source of information regarding the American diet, the USDA retired their food pyramid earlier this month, replacing it with MyPlate, the new, improved—not to mention circular—representation of how they think the general public should eat. The recommendations really didn't change from the 2010 food pyramid revamp, but it's progress nonetheless, I suppose. It may have taken them 19 years, but the government has finally figured out that average Americans tend to eat on round plates, as opposed to triangular ones.

The new graphic features a plate filled with equal portions of veggies and grains, smaller but still substantial portions of fruits and proteins, and a small(ish) serving of dairy. While these portion sizes haven't changed, MyPlate is an improvement on the old recommendations based primarily on the plain, clear language featured front and center on the main page of the Web site, right below the graphic:

Balancing Calories

Enjoy your food, but eat less.
Avoid oversized portions.

Foods to Increase

Make half your plate fruits and vegetables
Make at least half your grains whole grains.
Switch to fat-free or low-fat (1%) milk.

Foods to Reduce

Compare sodium in foods like soup, bread, and frozen meals—and choose the foods with lower numbers.
Drink water instead of sugary drinks.

For you Beachbody^® types, this is all no-brainer intel, but if you walk down to your local mega-box store and have a look at all the folks pulling elastic-waisted pants off the plus-size racks, you'll see visual evidence that Americans just don't know how to eat. So good for the USDA for using simple, basic language to point out universal truths.

In defense of the USDA

If you spend much time in the food blogosphere, you know that the USDA's latest educational effort has many detractors. Complaints are probably best summed up by the blog Fooducate:

"With all due respect, the USDA should not be the government body dishing out (pun intended) nutrition advice . . . It's not a good idea to have the same organization that promotes agricultural and food production and sales be the one telling us what's healthy to eat."

While this is a valid point, I think we should save the conspiracy theories for Elvis, JFK, and the UFOs. Big Agra might have played a role in making MyPlate closer to McPlate, but I think a far more oppressive special interest group at play here is the American people in general. For example, let's look at the USDA's continued insistence that we need up to 8 servings of grains a day. In truth, while grains are a perfectly acceptable source of carbs, fiber, and other nutrients for 90 percent of the population, they pale nutritionally when compared to vegetables. However, if the government came out and told consumers they'd be better off with more salads and fewer sandwiches, Americans just wouldn't have it. We love our bread, so my guess is that the USDA keeps the grain numbers up in order to keep us from ignoring the recommendations completely. A telling sign of this is the bright red italic, large-font message plastered all over the MyPlate Web site: "Key Consumer Message: Make at least half your grains whole grains."

Half? Really? I haven't had a refined grain in about 2 weeks. There's no need for refined grain in a healthy diet—and I don't think the USDA put this plea in there to appease Big Agra, which profits from grain sales whether consumers eat the bran and husk or not. This "Key Consumer Message" has the distinct ring of a negotiation you have with a 6-year-old when you're trying to get him to eat his broccoli. It was put in there to appease those Americans who refuse to accept that Pop-Tarts^® aren't a complete nutritional source.

Another complaint a lot of people have is the continued importance placed on dairy in the recommendations. I'm prone to agree, but in defense of the USDA, the site does plainly feature the section, "For those who choose not to consume milk products."

Where they screwed up

Warm fuzzies aside, I do think the USDA could have done a few things differently. As I mentioned earlier, their treatment of grains was a little off. Also, their handling of protein leaves a lot to be desired. It assumes that consumers eat meat. While there is an informative section on the vegetarian diet, I'd rather see a more integrated approach to plant-based nutrition. For people who regularly eat meat and just want a few nonmeat protein options, MyPlate offhandedly recommends beans and nuts, and that's about it. In a way, this is decent advice, because combining these two foods with all the grain you're supposed to eat will give you all the amino acids you need to have complete proteins, but a more effective path would have been to create a whole separate nut-and-bean portion equal to the grain portion. With the guaranteed complete proteins this approach would introduce into the user's diet, he or she could reduce the meat protein portion to a healthier level.

Another notable absence from MyPlate is education on healthy fats vs. unhealthy fats, save a vague message stating, "Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns." Given the vast amount of research that indicates the health benefits of good fats, not to mention the fact that some fatty acids are ESSENTIAL to human health, the USDA might want to think about giving fat its own food group. Under this umbrella, they could stress the importance of foods like olive oil, avocados, and, most of all, super-nutritious nuts and seeds.

Some of you might note that I've just suggested adding two additional food groups to MyPlate, thus further complicating an already complex topic to educate people on. I concede that I understand why the USDA sugar-coats (literally!) their nutritional advice, with a little refined flour here and a little ham there, but that doesn't mean they need to dumb down their message. As long as information is presented clearly to them, humans are capable of understanding remarkably complex issues, be they delivered via circle or triangle.

Case in point? The University of Michigan's Healing Foods Pyramid (http://www.med.umich.edu/umim/food-pyramid/index.htm), which offers the nut/bean and fat portion changes I suggested, plus several others, in a concise, understandable way. It breaks down food choices into weekly and daily needs; stresses the importance of hydration; and even includes space for "accompaniments," a euphemism for "junk food."

The USDA could learn a thing or two from these college kids. They should certainly spend a little time on the Healing Foods Pyramid before coming out with their next round of nutritional suggestions. I applaud the USDA for trying to do the right thing by the American public, but maybe it's time to step up the game a little and assume we can handle a little tough nutritional love. Next time, let's spend a little less time worrying about the shape of the plate and a little more time figuring out what should go on it.

Goodbye, Vacation...

2011-07-04T20:49:00.000-07:00

Yep, it's true...all good things must come to an end. We had a great vacation - in fact, I believe this was probably the best vacation our family has ever had! I'm so thankful that we were able to take this time away from the norm.

But, now it's back to normal life!!! It seems like I should be sad that such a fantastic vacation has come to an end but instead, I'm enjoying reflecting on the memories we made as well as looking forward to the future events with renewed motivation and inspiration! I took some time this morning to write down my goals for the summer and think about what I want to accomplish in the next couple of months. On the health spectrum of my goals, I will be starting ChaLean Extreme on Monday, July 11th. If you want to join me on this journey, regardless of the program you'll be doing, feel free to email me. For extra support, find me on Facebook (www.facebook.com/susan.kihleng) and I'll add you to my Accountability group. Look forward to hearing from you!!!

ATTENTION ALL ACTIVE MILITARY!!!

2011-06-30T16:46:00.000-07:00

Good morning from the beautiful island of Guam!

I'm still on vacation and LOVING it, BUT I couldn't wait any longer to share the great news of Team Beachbody's new offer for Active Military! The Coaching Opportunity is now FREE to Active Military!!!! This is a great way to supplement your income while helping others get fit and healthy! Plus, you get the 25% discount off all Beachbody products! If you or someone you know is Active Military and interested in this offer, PLEASE email me right away so we can you signed up and on your way! Those of you serving our country in the US Military, thank you for your sacrifice and the sacrifice of your family to help us enjoy the freedoms that we do. I'm so glad that Team Beachbody has chosen to honor you in such a way.

For more info on the Coaching Opportunity for Military, click HERE.

Healthy Vacation! An Oxymoron or not?

2011-06-24T22:24:00.000-07:00

So, you've planned and saved for this vacation for a LONG time. Now, how do you enjoy the vacation without gaining 20 pounds????? We're enjoying ourselves on our family vacation in Guam. It's not very often that we get to enjoy the luxuries and restaurants available here since we live on a smaller island that's pretty remote. So here are some of my tips for keeping off those extra pounds while still having a good time:

Aim for getting a hotel that has a fridge. That way you can make a trip to the grocery store to get some healthy snacks, whole grain breakfast cereals, yogurt, fruit, and other foods to keep in your room - it saves on money and calories by eating in for breakfast and other snacks.
We indulge in treats and meals while on vacation but try to combat it by drinking extra water, taking echinacea and Beachbody Herbal Immune Boost - also, it's not necessary to go overboard - you don't HAVE to eat junk every meal while on vacation!
Get in those workouts! My husband and I have both been making sure we get in a daily workout or morning run. Plus, swimming lots is helping to burn off those extra calories.
Hydrate, hydrate, hydrate. Drink plenty of extra water while traveling; this will help flush out your system as well.
Take your supplements along with you! We have our P90X vitamin packs with us as well as Shakeology - I even packed my little Magic Bullet Blender to make our shakes each day!

So, to be honest with you, I've worked hard for this vacation (and I've worked hard to fit back into a size 4 for this vacation!) - I'm going to enjoy some meals that I normally wouldn't eat at home, I'm going to enjoy some desserts, and I'm going to relax and enjoy time with my family. But what I'm not going to do is go home back to the size I was after giving birth to my 5th child!!! Hope these tips can help you as well! Have a great weekend!

Vacation Time!

2011-06-15T19:47:00.000-07:00

Only a few more days before our family leaves for a much-needed, much-longed-for vacation! It's been over 2 years since we've been off our little island in Micronesia and even though we are just going to another little island in Micronesia, it's great just to get away for a bit! At least where we're going (Guam) has American stores, restaurants, and attractions! I'm thankful for the Beachbody business I've been able to build over the last year which has given me an extra source of income to set aside for a trip such as this! If you're interested in how you can build an extra income as well, email me for more info or go here to sign up! It was one of the best decisions I've ever made! Meanwhile, I'm looking forward to a great vacation! I will NOT however, be taking a vacation from my coaching! I LOVE what I do, so feel free to contact me with questions or whatever; I'll have my laptop with me. If I don't already coach you, go here to sign up to have me coach you for FREE!

Beyond Pain Relievers

2011-06-05T14:29:00.000-07:00

This week's edition of "Extraordinary Health" has a great article in it by Jordan Rubin about common, everyday foods that can relieve pain. So for those of you faced with joint and muscle pain from your workouts or other causes, this may be the answer to getting rid of those bottles of pain killers! Here is the link for the original article (there is also a good article there on toxins!).

From Jordan's Desk: Beyond Pain Relievers

Drop that pain reliever. That’s the news from scientists in the U.S., Italy, Spain and Australia who say that extra virgin olive oil has the ability to help reduce pain and inflammation—among other health benefits. Researchers at the Monell Chemical Senses Center in Philadelphia identified an antioxidant called aleocanthal, which is found only in extra virgin olive oil. This antioxidant has the uncanny ability to inhibit the cyclooxygenas (Cox) enzyme that incites pain and inflammation—much in the way ibuprofen does.

Likewise, Italian researchers say that the phenols in extra virgin olive oil provide extra antioxidant power as well as anti-inflammatory, chemopreventive and anti-cancer benefits. Scientists from Spain add that extra virgin olive oil supports healthy aging and increased longevity. Australian researchers say that extra virgin olive oil is also antimicrobial—to fight off certain bacteria. Other benefits of extra virgin olive oil include helping to maintain a leaner body weight, to support brain and mental health, healthy blood sugar, joint health and heart health. Just a few spoonfuls a day is all it takes.

Cherries can also help reduce pain. In fact, research out of Michigan State University says that the anthocyanins in cherries (and other berries like blackberries, raspberries, blueberries and strawberries) that give them their rich color also help relieve pain more effectively than aspirin does. Anthocyanins inhibit cylcooxygenase-1 and -2 in a way that’s similar to how anti-inflammatory drugs work.

Muralee Nair, Ph.D., professor at Michigan State University College of Agriculture & Natural Resources and lead researcher of the studies, says that cherries are “as good as ibuprofen and some of the nonsteroidal anti-inflammatory drugs.” Nair said that his lab results indicate that consuming 20 tart cherries could provide anti-inflammatory benefits. Cherries can also reduce uric acid levels, help ease pain after workouts and are a great source of vitamin C, potassium and boron—a mineral that supports bone health.

But wait…there’s more. You might be surprised to know that there are more than 20 anti-inflammatory compounds in celery and celery seeds, including one called apigenin. Similarly, ginger reduces pain-causing prostaglandin levels in the body, while turmeric is more effective than steroid meds for acute inflammation.

Eating salmon, mackerel, herring and other fatty fish can help, too. The omega-3s found in fish convert to hormone-like substances that support healthy inflammation levels and decrease pain. Dr. Alfred Steinberg, a National Institute of Health arthritis expert, says fish oil is an anti-inflammatory agent. It acts directly on the immune system by suppressing 40 to 55 percent of the release of cytokines—compounds that damage joints.

Other foods to enjoy include flaxseeds, flaxseed oil, raw walnuts, walnut oil, grapes, asparagus, broccoli, cabbage, cauliflower, tomatoes, avocados, grapefruit, oranges, apricots, anchovies, sardines, high omega-3 eggs, nectarines, tangerines, papayas, peaches, plums, watermelon, nuts and seeds, apples, bell peppers and cranberries.

What a delicious way to go beyond pain relievers!

This information is intended for educational and informational purposes only. It should not be used in place of an individual consultation or examination or replace the advice of your health care professional and should not be relied upon to determine diagnosis or course of treatment.

Keeping Track!

2011-06-01T16:21:00.000-07:00

Hitting a plateau in your weight loss can be frustrating! Switching up your workout routines is one way to break a plateau. Another thing that can really help is tightening up the eating! Journaling everything you eat can really make a difference in tracking your caloric intake and can really open your eyes to just how many calories you're consuming in a day! I like to use My Fitness Pal! Membership is free and you can track your eating as well as your exercise and calories burned. It's been pretty helpful to me lately in breaking the plateau I hit! After a week of tracking calories, I lost a total of 4 lbs.! I was pleased, AND motivated to keep going! Vacation is just around the corner for our family and I have a goal weight in mind that I hope to be at before then. Keeping track of what I eat and really bringing it with the workouts will get me there! If you need help getting started in your own weight-loss journey, I can coach you for FREE! Just click on this link to sign up for my free coaching and you'll hear from me soon! Or you can go ahead and email me!

The Truth About Splenda!

2011-05-29T14:48:00.000-07:00

This article is titled "New Study..." but I actually came across this about a year ago so it's not really all that new. But it amazes me how many people are STILL using Splenda, thinking it is making them "healthier"! And then they can't figure out why the weight just won't come off! Seriously, people, the ONLY road to true health is by eating what comes from nature! If you are filling your system with chemicals, you WILL reap the results! (Wow, that sounds so harsh coming from me! And I'm always so nice! But this is something I'm passionate about!) BTW, this article came from Dr. Mercola. If you want to read the personal testimonies he mentions or find other similar articles, go to http://www.mercola.com/.

New Study of Splenda Reveals Shocking Information About Potential Harmful Effects

James Turner, the chairman of the national consumer education group Citizens for Health, has expressed shock and outrage after reading a new report from scientists outlining the dangers of the artificial sweetener Splenda (sucralose).

In animals examined for the study, Splenda reduced the amount of good bacteria in the intestines by 50 percent, increased the pH level in the intestines, contributed to increases in body weight and affected P-glycoprotein (P-gp) levels in such a way that crucial health-related drugs could be rejected.

The P-gp effect could result in medications used in chemotherapy, AIDS treatment and treatments for heart conditions being shunted back into the intestines, rather than being absorbed by the body.

According to Turner, "The report makes it clear that the artificial sweetener Splenda and its key component sucralose pose a threat to the people who consume the product. Hundreds of consumers have complained to us about side effects from using Splenda and this study ... confirms that the chemicals in the little yellow package should carry a big red warning label."

Dr. Mercola's Comments:

It’s very important to realize that Splenda (sucralose) is actually NOT sugar, despite its marketing slogan “Made from sugar, so it tastes like sugar”. Rather it’s a chlorinated artificial sweetener in line with aspartame and saccharin, and with detrimental health effects to match.

Splenda was approved by the FDA in 1998 as a tabletop sweetener and for use in products such as baked goods, nonalcoholic beverages, chewing gum, frozen dairy desserts, fruit juices, and gelatins. Sucralose is also permitted as a general-purpose sweetener for all processed foods.

The approval was given after the FDA supposedly reviewed more than 110 animal and human safety studies, but as you’ll soon find out, out of these 110 studies, only two were human studies, and the longest one was conducted for four days!

There’s overwhelming evidence that consuming artificial sweeteners will likely wreak havoc on your body. Previous news has centered mainly around artificial sweeteners’ ability to impair your appetite regulation and leading to weight gain.

For example, it’s been discovered that diet soda increases your risk of metabolic syndrome and, ultimately, heart disease.

However, the study mentioned above, published in the Journal of Toxicology and Environmental Health, found even further disturbing news besides weight gain. Splenda:

• reduces the amount of good bacteria in your intestines by 50 percent

• increases the pH level in your intestines, and

• affects a glycoprotein in your body that can have crucial health effects, particularly if you’re on certain medications

They also found unmistakable evidence that Splenda is absorbed by fat, contrary to previous claims.

It’s truly disturbing that Splenda can destroy up to 50 percent of your healthy intestinal bacteria, as these bacteria help maintain your body's overall balance of friendly versus unfriendly micro-organisms, and support your general health. Many people are already deficient in healthy bacteria due to choosing highly processed foods. This is why a high quality probiotic is one of the very few supplements I highly recommend for nearly everyone.

The Diet Fallacy

The belief that consuming artificially sweetened foods and drinks will help you to lose or maintain weight is a carefully orchestrated deception. So if you are still opting for diet choices for this reason, please understand that you have been sorely misled.

In reality, these diet foods and drinks can cause serious distortions in your biochemistry and ruin your body's ability to control calories. As a matter of fact, it’s been shown that diet soft drinks can double your risk of obesity!

Nearly a decade ago, studies were already revealing that artificial sweeteners can:

• Stimulate your appetite

• Increase carbohydrate cravings

• Stimulate fat storage and weight gain

Unfortunately, most public health agencies and nutritionists in the United States still recommend these toxic artificial sweeteners as an acceptable alternative to sugar.

Now, I am definitely not a fan of sugar, but if I had to choose between sugar and any artificial sweetener, I would choose sugar, hands down, without question. I strongly believe artificial sweeteners are even more dangerous to your health than an excess of sugar.

The Health Dangers of Splenda

According to James Turner, the chairman of the national consumer education group Citizens for Health:

"This report followed accepted policies and procedures and the results make clear the potential for disturbing side effects from the ingestion of Splenda.

It is like putting a pesticide in your body. And this is at levels of intake erroneously approved by the Food and Drug Administration.

A person eating two slices of cake and drinking two cups of coffee containing Splenda would ingest enough sucralose to affect the P-glycoprotein, while consuming just seven little Splenda packages reduces good bacteria."

The web site www.truthaboutsplenda.com lists a variety of consumer complaints from Splenda consumption, such as:

• Gastrointestinal problems

• Migraines

• Seizures

• Dizziness

• Blurred vision

• Allergic reactions

• Blood sugar increases

• Weight gain

My site also contains a long list of personal testimonials from readers who have suffered side effects from Splenda. In fact, we have more people on our site that have reported adverse reactions to Splenda than were formally studied in the research submitted for FDA approval!

The symptoms are so numerous I can’t include them all here, but the following are common symptoms, usually noticed within a 24-hour period following consumption of Splenda products:

• Skin -- Redness, itching, swelling, blistering, weeping, crusting, rash, eruptions, or hives (itchy bumps or welts). These are the most common allergic symptoms that people have.

• Lungs -- Wheezing, tightness, cough, or shortness of breath.

• Head -- Swelling of the face, eyelids, lips, tongue, or throat; headaches and migraines (severe headaches).

• Nose -- Stuffy nose, runny nose (clear, thin discharge), sneezing.

• Eyes -- Red (bloodshot), itchy, swollen, or watery.

• Stomach -- Bloating, gas, pain, nausea, vomiting, diarrhea, or bloody diarrhea.

• Heart -- Palpitations or fluttering.

• Joints -- Joint pains or aches.

• Neurological -- Anxiety, dizziness, spaced-out sensation, depression.

Beware – You Could be Consuming Splenda Without Your Knowledge

You also need to be aware of the fact that although the bulk of Splenda is sold to processed food manufacturers and soft drink bottlers, it could turn up in your medicine as well, as nearly 10 percent of all sucralose is sold to drug companies.

Many times sucralose (Splenda) will not be listed in the drug information, so there simply is no way you would know you are consuming a potentially dangerous artificial sweetener. However, if you experience any of the symptoms above even though you’re avoiding Splenda and other artificial sweeteners, then it may be worth investigating the ingredients of any medications you’re taking as well.

Splenda Has NEVER Been Proven Safe for Human Consumption

As of 2006, only six human trials have been published on Splenda. Of these six trials, only two of the trials were completed and published before the FDA approved sucralose for human consumption, and the two published trials had a grand total of 36 total human subjects.

36 people sure doesn't sound like many, but wait, it gets worse: only 23 total were actually given sucralose for testing, and here is the real kicker -- The longest trial at this time had lasted only four days, and looked at sucralose in relation to tooth decay, not human tolerance.

Even more shocking, the absorption of Splenda into the human body was studied on a grand total of six men! Based on that one human study, the FDA allowed the findings to be generalized as being representative of the entire human population. Including women, children, the elderly, and those with any chronic illness -- none of whom were ever examined.

The FDA claims they reviewed over 100 studies conducted on Splenda. What they don't tell you is that most of the studies were on animals. And, those animal studies reveal plenty of problems, such as:

• Decreased red blood cells -- sign of anemia -- at levels above 1,500 mg/kg/day

• Increased male infertility by interfering with sperm production and vitality, as well as brain lesions at higher doses

• Enlarged and calcified kidneys (McNeil stated this is often seen with poorly absorbed substances and was of no toxicological significance. The FDA Final Rule agreed that these are findings that are common in aged female rats and are not significant.)

• Spontaneous abortions in nearly half the rabbit population given sucralose, compared to zero aborted pregnancies in the control group

• A 23 percent death rate in rabbits, compared to a 6 percent death rate in the control group

Chemically, Splenda is More Similar to DDT Than Sugar

Yes. Splenda bears more chemical similarity to DDT than it does to sugar.

Sucralose is in fact a synthetic chemical that was originally cooked up in a laboratory. It does start off as a sugar molecule. Then, in a five-step patented process of making sucralose, three chlorine molecules are added to a sucrose (sugar) molecule. The chemical process to make sucralose alters the chemical composition of the sugar so much that it is somehow converted to a fructo-galactose molecule.

This type of sugar molecule does not occur in nature, and therefore your body does not possess the ability to properly metabolize it. As a result of this "unique" biochemical make-up, McNeil Nutritionals makes its claim that Splenda is not digested or metabolized by the body, hence it has zero calories.

But, if you look at the research (which is primarily extrapolated from animal studies) you will see that in fact an average of 15 percent of sucralose IS absorbed into your digestive system, and according to this latest study, it is also absorbed into your fat cells.

Unfortunately, if you are healthy and your digestive system works well, you may be at HIGHER risk for breaking down this product in your stomach and intestines!

Your Healthiest Alternatives

If you have a craving for sweets, rather than trying to find "healthier" ways to continue indulging in them, it is in your best interest to learn ways to relieve your cravings.

The obvious one would be to stop eating any of the products to begin with. But sweets are powerfully addictive – sugar has even been shown to be more addictive than cocaine. Stevia is a preferable natural substitute, which can be used in making most dishes and drinks.

However, complete avoidance of sweets is often necessary to break your addictive cycle, as your hormones insulin and leptin likely play an important role in your cravings.

It's Time to Cleanse!

2011-05-23T02:10:00.000-07:00

So, I posted on my Facebook Accountability Group that I decided to start the Shakeology Cleanse today! Yep, it's that time again! I've already gotten some feedback from those of you who want to give it a go as well so I'm reposting the details of the Cleanse here. For more detailed info on the Science of the Cleanse, you can go back to this post here. To join in on my Facebook Accountability Group for support and encouragement, email me and I will add you to the group! Don't have any Shakeology to get started? Click HERE to order! I recommend ordering it on Home Direct (autoship) as this way you get free shipping and 2 free gifts and you can always cancel at any time.

So here's the info:

The Cleanse

Essentials

3 Shakeology shakes per day
2 cups of green tea per day
1 or 2 pieces of fruit per day (optional)
1 salad for dinner - can include poultry or fish
No dairy or extra sugars (this includes almond and soy milk)
Drink 1 to 2 liters of water every day
Only use low-fat dressings, and go easy on the salt and/or pepper to taste
2 snacks before/after any of the major meals (breakfast, lunch, and dinner)
Fruit is optional, and it is discouraged (however, some of you will need the calories while others may not)
Power-workout participants (those who are already super conditioned) are recommended the higher number of calories
For maximum results, do NOT use additives
Dinner salad may include WHITE GRILLED PROTEIN - poultry or fish only

Daily Regimen:

1 cup of green tea to start the day

Breakfast:

1 scoop Shakeology (140 calories)

1/2 cup fruit (60-90 calories) - optional
Ice to taste
8 to 10 oz. water

Snack 1 (85 calories):

1 piece of fruit (apple, pear, orange, banana, mango, etc.)

Lunch:

1 scoop Shakeology (140 calories)
Ice to taste
8 to 10 oz. water

1 cup of green tea or a detox tea

Snack 2: (you can have the second snack before or after dinner)

1 scoop Shakeology (140 calories)

Ice to taste
8 to 10 oz. water

Dinner:

Salad with grilled white fish or poultry (roughly 340 calories)

- Greens - 3 servings of vegetables, plus 4 oz. of grilled white meat (fish or poultry)

- 2 tablespoons of dressing - no more!

- poultry or fish only

There you have it - the 3-Day Shakeology Cleanse. Feel free to email me at coachsueann@yahoo.com if you have any questions or if you would like me to mail you a sample of Shakeology (specify flavor - Chocolate or Greenberry).

What Are You Doing For Your Health TODAY?

2011-05-22T14:26:00.000-07:00

So, what ARE you doing for your health today? If you're one of the many who put exercise or eating healthy on their 'to-do list' for tomorrow, it's time to make some changes TODAY! Here's a few small changes to get you started:

Determine your motivation! Summer is practically here! That's a perfect motivation right there. Or how about, "I want to feel better and be more physically able to care for my family!" Another great motivation.
Cut out sodas or any other sugary drink! Drink water! I know, you may, "YUCK!" Believe it or not, after a couple of weeks of drinking ONLY water, you will find you actually LIKE it and lose the taste for the other stuff. Give it a try!
Get rid of the artificial sweeteners as well! Don't get me started on this one! They are BAD for you - probably even worse than sugar! These are chemicals! Even Splenda is on my bad list - I'll try to post more on this later.
Get outside and MOVE! Take a walk, go for a light run or a swim, play a game outside with your kids (or ask to borrow someone else's kids if you don't have any - you'll have fun and the parents will thank you for giving them a break for a little bit!)
Eat your meats grilled or broiled, NOT fried! Hey, want to know what happens when you consistently down all that grease and junk? Google unhealthy heart images or heart disease images and see what you come up with!
Eat those fruits and veggies!!!! Raw is best! Again, it's an acquired taste - if you cut out the sugary and salty foods and replace with fresh fruits and veggies, it won't be long before you lose the cravings for the bad stuff and start to crave the good stuff.
Try to get some stretching in every day! Yoga or pilates is great - start with some running in place or jumping jacks to get your muscles warms and then do some stretching along with deep breathing. You'd be surprised at the energy it will give you and over time your flexibility will improve as will your posture.

If you need help getting started with exercise or eating healthy or just need a push to take things up a notch, I'm here to help you! I can coach you for FREE so just email me for more info or click HERE to have me become your coach! Then let's get you started on the road to better health!

Shakeology Bars

2011-05-13T18:49:00.000-07:00

This has become a family favorite at our house!

1 Cup uncooked oatmeal
1 cup natural peanut butter
1/3 cup honey or agave
1 cup Chocolate Shakeology powder

Mix all ingredients together (you'll need to get your hands in there - yeah, it gets messy!). Press into a baking dish, cut into bars and enjoy!

For more info on Shakeology, click HERE!

Beach Day!

2011-04-21T18:31:00.000-07:00

I decided to take my own advice from my last post - we headed out to the beach for the day! It was a fun, relaxing day, just watching the kids play in the water (and chasing my 1 yr. old all over the place!). Did a lot of swimming so got in some extra exercise as well as an extra large dose of Vitamin D! It was a great day!

What have you done lately to rest your brain and just get out and enjoy life?!!

Spring!!!

2011-04-19T16:32:00.000-07:00

I love Spring! Ok, where I live, we don't really have spring. It's pretty much summer year round. BUT, it's just the time of year, and with Easter just around the corner, I'm in "spring mode". And that doesn't mean, sit down and eat 5 or 6 Cadbury eggs a day for the next month! I mean, get outdoors and enjoy some fresh air - even open up your windows and doors and air out the house. Get out and move! Go for a walk or run, head to the beach or lake or whatever water is nearby, even if it's just the hose in the front yard, take the family out for a picnic lunch at the park or somewhere. Just get out and enjoy the outdoors. Move your exercise outside if you can, the fresh air will do you wonders! And if you haven't been exercising all winter, well, I'd say NOW is the time to get started! Let me know if you need help getting started with something.

Enjoy the day!!!

Shake 'N Share

2011-04-10T16:14:00.000-07:00

Team Beachbody is still celebrating Shakeology's 2nd Birthday! And so in the month of April, Team Beachbody is having a Shake 'N Share Promo! Here's how it works. To take advantage of the Shake 'N Share Promo, you will need to sign up as a "preferred customer". To do this, you will follow this link here and go through a few simple pages of sign up. By being a "preferred customer" you will officially become a Beachbody coach, BUT you do NOT have to actually coach anyone (unless you want to.) You will, however, get a 25% discount on ALL products including Shakeology. There is a $39.95 sign up fee (tax deductible) and after the first month, there is a $15/month maintenance fee (again, tax deductible.) Even with the fees, it is STILL CHEAPER to buy Shakeology this way. Retail cost is $120/month for a month supply (1 shake/day.) Coach price is $90/month. PLUS on home direct, you get free shipping. This saves me $10 additional/month. Also, when you order home direct, you'll get the Shakeology workouts free the first month and a shaker cup free the second month. Oh...and best part? You can cancel anytime...for real! There is actually a 30 day bottom of the bag guarantee. It's NO risk. Oh...AND...if you refer 3 people who then purchase Shakeology from you, guess what?!?!?!?! YOURS WILL BE FREE!!!! (You will make $30 commission every time a friend or family members buys it.) Ok, now that you've signed up as a "preferred customer" (coach), click on this link here to fill out the form for the Shake 'N Share Promo and you will be sent 3 additional free gifts to help you get started in sharing with others about this wonderful product. AND, you will even have opportunities to receive more free gifts every time you refer Shakeology to someone and they decide to give it a try!

Even if you don't want to sign up as a "preferred customer" and take advantage of the free stuff, you can still give Shakeology a try. Email me with your name, mailing address, and flavor preference (chocolate or greenberry) and I'll send you out a sample. If you're one of the first 6 to contact me, I'll also include a DVD about Shakeology! Hope to hear from you soon!

A New Start!

2011-04-02T02:20:00.000-07:00

Ok, if you've been following my blog, you know I started P90X in January. I LOVE, LOVE, LOVE P90X! It has been an awesome three months! I've had pretty good results with it, too. I lost a total of 9 lbs. (I know, not a dramatic weight loss, but I know I gained a lot of muscle though) and lost 10 inches over all as well as 5% body fat. All in all, I am pleased with my results - I've toned up considerably and have increased strength and endurance. So, what's next on the agenda? INSANITY!!! Time to start something new! Actually, we're not doing a straight round of Insanity but combining it with P90X as well as doing running 3 times a week. We want to get back to running 5k's and I've really missed my early morning running. We started this past week, but, unfortunately, I got sick with this nasty flu bug that's been going around. I took three days off and did a light workout this morning. Hoping to get back to Insanity/P90X on Monday! Want to join me? Sign up to have me coach you for FREE and we can keep each other accountable along this journey. Either way, I'll be posting here about my progress. So check back to see how I'm doing!

Wow! What an Amazing 7 Years!

2011-03-29T18:55:00.000-07:00

Today is a special day for me. Seven years ago today, I started my very first Beachbody workout! I was sick and tired of being sick and tired and knew I had to do something. I was getting strep throat pretty much on a monthly basis, was always missing work, and could barely take care of my family. It was then that I saw an infomercial for Slim in 6 and decided to give it a try! It changed my life! I can't even begin to describe the difference it made. My husband and I both started together and finished out the 6 weeks. We joined a great support group on the Beachbody Message Boards and followed the meal plans 100% for the entire 6 weeks. The results were amazing! I dropped from a size 12 to a size 6!!! I felt better, had more energy, and stopped getting sick so often. I was hooked! We've been using Beachbody programs and nutritionals ever since, and we even both became Team Beachbody Coaches with the goal of helping others get the same results as us. It really has been an amazing 7 years and I'm so thankful for this company, the fantastic products they offer, the amazing people we've friended along the way, and the great business opportunity Beachbody now offers. I've seen my fitness level change drastically, my health improve like I never could have imagined, and now even my coaching income increase! Why wait another day? Come along with me on this amazing journey and join Team Beachbody! You can join as a FREE member which would give you me as your free personal coach, or you can join as a Team Beachbody Club Member which will give you access to the entire site including the meal planner and recipes and fitness tools as well as 10% off all products, or you can join as a Team Beachbody Coach which gives you complete access to the site PLUS 25% discount off all products, PLUS a chance to earn commissions and bonuses! So what are you waiting for? I'm glad I didn't put it off once I heard about Beachbody! Join today! What have you got to lose? (besides weight, inches, poor health...)

What's Your Workout Style?

2011-03-25T21:35:00.000-07:00

At our weekly Ladies' Fit Club on our island, I've been throwing in some new and challenging workouts from time to time. Today was one of those times. I had the ladies try out Insanity's Fast and Furious! The mixed responses I received after the workout was interesting. Some absolutely LOVED it! Others hated it! It got me to thinking how really, everyone has different workout styles/interests. That's the beauty of Team Beachbody and their fantastic products. There literally is something for everyone! There's beginner workouts, advanced workouts, and everything in between! There's workouts designed for kids and workouts designed for the elderly. There's cardio focused workouts and resistance focused workouts. If you haven't ever browsed through the selection of workouts out there, click HERE to check it all out. And to get a 25% discount off all products and a chance to earn an income as well, email me for more info.

Get Back on the Wagon!

2011-03-21T17:08:00.000-07:00

I've had a lot going on in my life the last couple of weeks. And yes, I've missed some workouts. Am I going to let it get me down and throw in the towel? NOPE! Things are getting back to normal and I can focus on my workouts once again. It's time to get back on the wagon! I MADE myself get up this morning and push play to Insanity Plyometrics Cardio Circuit. And it felt great! Great to be back on track! Am I going to beat myself up for the workouts missed? NO! Life happens and there are times where there are other things that take priority. This is when you need to remember that fitness is not just a 6-week or 3-month fix. It's the lifestyle change that counts - implementing fitness and health into your daily life from now on! Trust me, it's SO worth it! So jump back into your workouts, or start something new, or just get outside and take a walk - do something to get moving!

Not sure where to start? I can coach you for free! Just click this link here to join the free Team Beachbody Community.

It's Time to Celebrate!!!

2011-03-16T16:01:00.001-07:00

What are we celebrating? Someone has a birthday! SHAKEOLOGY!!!! This month we celebrate two years of the Healthiest Meal of the Day!
If you've never tried Shakeology before, now's the time to give it a try! If you contact me with your mailing address, I will mail you a free sample packet of Shakeology to try for FREE, your choice of flavors, either Chocolate or Greenberry. Samples are available to the first 24 to contact me!
In a research study done with Shakeology, major health improvements were seen almost immediately! It was found to improve digestion and regularity, reduce cravings, increase energy and stamina, increase weight loss (an average loss of 10 lbs. and 2 inches off waist in a 12 week study), improve mental clarity, reduce risk for heart disease and other degenerative diseases, lower cholesterol on average by 30% (and some up to 70%!), and even improve skin, hair, and nail condition. And guess what? Team Beachbody will let you try it for 30 days, and if you decide you don't feel the results, you can have your money back (less shipping and handling)! So what have you got to lose? For more info on this 'health in a glass', go to www.MyShakeology.com/sueannk or just click here to order!

New Year's Resolutions in March?

2011-03-04T23:39:00.000-08:00

Ok, so this isn’t the time of year we typically make New Year’s Resolutions, because, well, it’s NOT New Year’s. But realistically, how many of those New Year’s Resolutions made in January are down the drain by February? We’re usually caught up in finishing out the holidays, starting a new year and all the ‘stuff’ that goes along with that, and pretty much just plain a little too overzealous in setting these resolutions to really follow through. Most people don’t last the first week of January and then just throw in the towel and say forget it! So, why not make those resolutions NOW, before the year’s half over, but now that we’re past the craziness of Christmas and New Year’s. So light up some sparklers and start humming Auld Lang Syne if it helps, and let’s get started!

Set some goals!!! Good place to start, huh? Ok, let’s make these goals challenging, yet attainable. If you say, “I’m going to lose 75 lbs. by June!”, well, it probably just isn’t going to happen. Set smaller, more attainable goals. And remember that success isn’t always measured by the scale!
Have a plan! Just making a goal isn’t going to get you there; you have to have a plan to get you going. If you’re new to exercise, I recommend starting out with a workout program such as Slim in 6 or Power 90. If you’re already in reasonable shape, you may want to try something like P90X (my personal favorite!), Insanity (I’m taking on this one starting next month!), or TurboFire. Or come up with a walking or running schedule and add in some resistance training a couple of times a week. Your options are limitless! If you need help coming up with a plan, contact me! I can coach you for FREE and help you get started.
Tell the world! Ok, maybe not the WHOLE world, but at least the part you are involved in. Let your family know, your friends know, your dog, your cat, the checkout guy at the grocery store, well, you get the picture. Letting people know your intentions will help you stick with it! You’re a whole lot more likely to stick with your plan and meet your goals if you’ve announced it to others who are going to be watching to see if you follow through.
Get started! Don’t put it off another day! Today is the day to take control of your health! Contact me TODAY if you need help! Order that fitness program or Shakeology TODAY! Throw out the junk in the house TODAY! Grab your running shoes and head outside TODAY! Whatever it is you’ve decided on, get started! Don’t wait!

Oh, and HAPPY NEW YEAR!

Overtraining

2011-01-19T14:19:00.000-08:00

I am pushing away at Week 3 of P90X. So far so good, but this week I have felt a little more tired than the last two weeks. It could be a result of the cold I had over the weekend or maybe I'm pushing just a little too hard. I was sent this article on overtraining awhile back and wanted to share here. We have to push ourselves to take our fitness to the next level - but sometimes we have to pull back a little too and give our bodies a much deserved rest. I apologize that I do not know who to credit for this article. If any of my readers know the origin of this article, please let me know so that I can give credit where it is due.

WHEN DECREASING TRAINING IMPROVES YOUR PERFORMANCE

Overtraining syndrome frequently occurs in athletes who are training for competition or a specific event and train beyond the body's ability to recover. Athletes often exercise longer and harder so they can improve. But without adequate rest and recovery, these training regimens can backfire, and actually decrease performance.

Conditioning requires a balance between overload and recovery. Too much overload and/or too little recovery may result in both physical and psychology symptoms of overtraining syndrome.

Common warning signs of overtraining include:

* Washed-out feeling, tired, drained, lack of energy

* Mild leg soreness, general aches and pains

* Pain in muscles and joints

* Sudden drop in performance

* Insomnia

* Headaches

* Decreased immunity (increased number of colds, and sore throats)

* Decrease in training capacity / intensity

* Moodiness and irritability

* Depression

* Loss of enthusiasm for the sport

* Decreased appetite

* Increased incidence of injuries.

HOW TO TREAT OVERTRAINING SYNDROME!

It's hard to predict overtraining since everyone's body is different. It is important, however, to vary training through the year and schedule in significant rest time.

Treating Overtraining Syndrome

If you suspect you are overtraining, the first thing to do is reduce or stop your exercise and allow a few days of rest. Drink plenty of fluids, and alter your diet if necessary. Crosstraining can help you discover if you are overworking certain muscles and also help you determine if you are just mentally fatigued. A sports massage can help you recharge overused muscles.

Measuring Overtraining

There are several ways you can objectively measure some signs of overtraining. One is by documenting your heart rates over time. Track your aerobic heart rate at a specific exercise intensities and speed throughout your training and write it down. If your pace starts to slow, your resting heart rate increases and you experience other symptoms, you may heading into overtraining syndrome.

You can also track your resting heart rate each morning. Any marked increase from the norm may indicated that you aren't fully recovered.

Another way to test recover to use something called the orthostatic heart rate test, developed by Heikki Rusko while working with cross country skiers. To obtain this measurement:

1. Lay down and rest comfortably for 10 minutes the same time each day (morning is best).

2. At the end of 10 minutes, record your heart rate in beats per minute.

3. Then stand up

4. After 15 seconds, take a second heart rate in beats per minute.

5. After 90 seconds, take a third heart rate in beats per minute.

6. After 120 seconds, take a fourth heart rate in beats per minute.

Well rested athletes will show a consistent heart rate between measurements, but Rusko found a marked increase (10 beats/minutes or more) in the 120 second-post-standing measurement of athletes on the verge of overtraining. Such a change may indicate that you have not recovered from a previous workout, are fatigued, or otherwise stressed and it may be helpful to reduce training or rest another day before performing another workout.

A training log that includes a note about how your feel each day can help you notice downward trends and decreased enthusiasm. It's important to listen to your body signals and rest when you feel tired.

You can also ask those around you if they think you are exercising too much.

While there are many proposed ways to objectively test for overtraining, the most accurate and sensitive measurements are psychological signs and symptoms and changes in an athlete's mental state. Decreased positive feelings for sports and increased negative feelings, such as depression, anger, fatigue, and irritability often appear after a few days of intensive overtraining. Studies have found increased ratings of perceived exertion during exercise after only three days of overload.

Research on overtraining syndrome shows rest is the primary treatment plan. Some new evidence indicating that low levels of exercise (active recovery) during the rest period will speed recovery. Moderate exercise has also been shown to increase immunity. Total recovery can take several weeks and includes proper nutrition and stress reduction.

The subjective assessments, and mental state of an athlete is clearly the most reliable indicator of overtraining. Unfortunately, most athletes ignore these signs or wait too long before doing something. An important component of exercise is to objectively measure your training and modify it before damage is done.

Cuckoo for Coconuts!

2011-01-16T15:00:00.000-08:00

I LOVE coconut! And since I live where there is more than an abundance of coconuts, I'm always interested in new articles on it's' health benefits and recipe ideas. So when I came across this article by Dr. Jordan Rubin, I just had to share it here! This is taken from Jordan's newsletter Extraordinary Health.

Cuckoo for Coconuts

You might call it a cultural craze, since the coconut has been exploding on the scene with coconut water brands and more. It’s everywhere! So let’s take a closer look at this fascinating phenomenon called the coconut. Even though the word nut is in coconut, it’s not a nut—or wholly even a fruit. It’s technically called a drupe; it’s a fruit with an outer husk or skin, a usually succulent middle layer, and a hard and woody inner shell usually enclosing a single seed.

While coconuts may fit neatly under the drupe umbrella, not all coconuts are created equally. While it’s true that coconuts are superfoods packed with vitamins, minerals and fiber, there’s a difference, for instance, between young coconuts versus mature coconuts as well as coconut water versus coconut milk. For example, young coconuts have more water and soft, gel-like coconut meat, while mature coconuts have less water and firmer coconut meat.

While both young and mature coconuts are good for you, the mature coconut may have a slightly higher healthy fatty acid content, while young coconut may have a bit of an advantage water-wise. Here’s why: young coconut water is high in B vitamins, minerals (especially calcium, magnesium and potassium), contains the highest form of electrolytes in nature, and is completely sterile and so close to the structure of human blood that it can even be transfused directly!

Speaking of coconut water, let’s just clarify that coconut water is the liquid inside the coconut. Coconut milk, however, is made from the expressed juice of grated mature coconut meat and water. Going a step further…coconut cream is made in a similar way as coconut milk, but contains a higher ratio of coconut to water, thereby making it thicker. You can even buy or make coconut kefir—providing probiotics and enzymes—from coconut water or coconut milk.

Let’s not forget about coconut oil—known as the world’s healthiest oil—from the coconut meat that contains ultra-healthy medium chain fatty acids like lauric acid, myristic acid, caprylic acid, palmitic acid and more. Don’t use just any coconut oil, either, because coconut oils on the market vary dramatically quality-wise. Low-quality coconut oils are processed by chemical extraction, using solvents, or are hydrogenated, bleached and deodorized. A high-quality extra virgin organic coconut oil derived from fresh coconuts with no GMO ingredients, bleaching, deodorizing, refining or hydrogenation is what you want to look for and use.

Two other popular drupe derivatives are raw coconut cream and raw coconut kefir. Raw coconut cream is created by pressing or “juicing” the meat of the mature coconut. This creates a food loaded with medium-chain fatty acids that are easily absorbed by the body—providing a yummy source of quick energy, while not raising your cholesterol levels or adding pounds to your frame. An added bonus is that raw coconut cream has the consistency of cream cheese and has a smooth texture—making it an ideal healthy snack or ingredient in a raw dessert or smoothie. What’s more is raw coconut cream is perfect for those on a raw, vegan diet.

Raw coconut kefir is made from raw coconut water that is naturally fermented with probiotics, but it’s dairy-free, suitable for vegans, and packed with enzymes. Raw coconut kefir also promotes a healthy intestinal environment supporting your body’s immune and digestive systems, while aiding in detoxification. Likewise, raw coconut kefir supports proper hydration since it is a highly organized, ionized water source containing essential elements that promote the proper function of all the body’s organs and systems.

With such great taste and a variety of health benefits, it’s no wonder there’s a cultural coconut craze. So, if you’re going cuckoo for coconuts, now you have the scoop on this amazing drupe!

Coco Macaroons

Makes about 4-5 dozen

Ingredients:
7 cups of dried coconut flakes
2 cups Rapadura or raw honey
6 Tablespoons extra virgin coconut oil
1 teaspoon organic vanilla extract
Directions:

In a large mixing bowl, mix the Rapadura or raw honey with the coconut oil and vanilla extract until well mixed. Slowly add the coconut flakes. Blend together well or knead with your hands if necessary. Drop mixture by the tablespoons onto baking sheets. Place in the oven with just the oven light and let them set for 24 hours or you may use a dehydrator set on 105 degrees Fahrenheit for 24 hours. Serve. Store the remaining macaroons.

For this and other great coconut recipes, visit http://www.extraordinaryhealth.com/.

P90X is in the Air!

2011-01-12T23:57:00.000-08:00

I have had a lot of problems with our internet connection where we live so I have been unable to keep up with this blog lately. I've missed being here!

2011 is going great for me! I started doing P90X on January 3rd and have fallen in love with it! I'm only on Day 12 but have already lost 5 lbs.!!! I didn't expect such immediate results so I am VERY happy!

If you've had some good success with workouts such as Slim in 6 or Power 90 and are looking to take things to the next level, I definitely recommend giving P90X a shot! Trainer Tony Horton make the workouts fun and motivating and keeps things new and exciting so you find yourself looking forward to your daily workout rather than dreading it. We have a small group meeting at our house at 6 AM every morning to workout - talk about motivation! No way am I going to miss a workout when there's others counting on me to be there with them!

If you want to order P90X, click here, or email me at coachsueann@yahoo.com for info on how you can get it for 25% less than the retail price!

Happy New Year!

2011-01-01T23:21:00.000-08:00

Another New Year! I love fresh starts and I love the feeling of a whole new year ahead to accomplish great things. This is going to be the best year ever! I'm determined to be the best coach I can be for those I coach and to see my Team Beachbody business grow beyond my wildest expectations! I'm looking forward to a great year with my family and watching them grow as well. I'm excited about what God has in store for my life in 2011.

How about you? What are looking forward to? Is THIS going to be the year that you meet your fitness goals? Don't let your New Year's Resolutions die out with the smoke from the fireworks. Make your plans and lets work together to stick to them! If I'm not already coaching you, click HERE to have me coach you for FREE! We can come up with a plan to help you see where you can go physically. And maybe you'd even like to consider coaching as well! I'm always looking for new people to join my awesome and growing team! It's still free to sign up as a coach up until January 7th, so PLEASE email me if you are interested!

I KNOW this is going to be a great year for me! Let me help you make it a great year for YOU as well!

Reflections

2010-12-19T15:04:00.000-08:00

I love this time of year! I love everything about Christmas! It’s also the time of year that I get a little nostalgic and like to reflect back on this past year. 2010 has been quite a year for me. It’s had many ups and downs. My pregnancy and the birth of my daughter has been one of the primary focuses of this year for me but it has also been a year of tremendous growth in my life, in many areas. I’m thankful for the growth I have seen in my Team Beachbody coaching business and how I’ve grown as a person through it. I’m thankful for the amazing people I’ve met and become close to as a result of this business. Maybe I’m a little bias, but seriously, this is a business like no other. I truly am blessed to be a part of it. Seven years ago I was at my lowest point in my health and it was at that time that I saw an infomercial for Slim in 6. That was a turning point in my life physically. I’m happy to say that my health has taken a complete about-face since then. About a year and a half ago, I decided it was time to start paying it forward and help others change their health as well. I became a Team Beachbody coach! It’s been an amazing journey – and really, it’s only just beginning. I’m excited to see where my coaching will go in 2011! I’ve had some great people join my coaching team this year and I thank God for each one of them. I’ve developed some great relationships with some of the people I coach and thank God for each one of them as well. So this is my invitation to YOU, my readers. Come and join my team! I will coach you for free and together we’ll work on a plan to help you meet your own health and fitness goals. Or maybe you want to take it a step further and join my coaching team. You don’t have to be in great shape physically, at that perfect weight yet, or even have had any experience. The company will give you all the tools and training you need! And until Dec. 31st, it’s FREE to sign up! So why not give yourself the best Christmas gift ever and become a coach!

Merry Christmas!

Thanksgiving Stuffing!

2010-11-25T04:12:00.000-08:00

Thanksgiving Stuffing

by Jordan Rubin

from Extraordinary Health Newsletter Issue 104

It’s not unusual for many to overindulge during Thanksgiving or other holidays, but there’s more at stake than indigestion and feeling bloated. Loading up on the turkey, mashed potatoes and gravy, stuffing, cranberry sauce, rolls and butter, pumpkin pie and other foods—binge-style—can increase risk for heart attack, gallbladder pain and dangerous drowsiness when driving home.

On average, Americans consume about 4,500 calories and 229 grams of fat (mostly unhealthy fat) on Thanksgiving Day, says the Calorie Control Council. Dr. Pamela Peeke, assistant clinical professor at the University of Maryland’s School of Medicine, remarks that the typical Thanksgiving meal is “like a tsunami of fat coming into the body.”

Interestingly, when food travels through the body, it releases digestive fluids, chemicals and hormones along the way. An average meal takes 1 to 3 hours to leave the stomach, but a large meal like the Thanksgiving meal may take 8 to 12 hours to leave the stomach. And speaking of the stomach…did you know that the average stomach capacity is about 8 cups, but can range from 4 to 12 cups?

That’s a lot of stomach room—and many people fill up their tummies over the holidays. Interestingly, after about 1,500 calories in one sitting, the gut releases a hormone that causes nausea so most folks may begin to slow their eating—although many push those limits and keep eating.

The stomach isn’t the only thing that’s stretched during a big meal, though. The body becomes stressed and has to work harder, too. The extra digestion required makes the heart pump more blood to the stomach and intestines—which can stress the heart. Consuming larger amounts of unhealthy fatty foods can also cause the blood to clot more easily, says Dr. Francisco Lopez-Jimenez, a researcher at the Mayo Clinic College of Medicine. That could result in higher heart attack risk. In fact, Dr. Lopez-Jimenez conducted a study which showed a four-fold increase in heart attack risk in the two hours following eating a large meal. In a separate study, Israeli researchers said that there is a seven-fold increase of heart attack risk after eating too much at one sitting.

The gallbladder works extra hard after a big meal, too, squeezing out bile to help with fat digestion. This exertion may spark a gallstone attack. It can be a sneak attack for many, too, since they don’t even realize they have gallstones until they overeat and experience the discomfort of gallstones.

Then there’s the “carb coma” that often follows big meals, which can make people feel like they need to nap—and that’s where another danger may lurk. For those who get back on the road soon after eating, drowsiness could overtake them and make them more susceptible to accidents.

That doesn’t mean you can’t enjoy Thanksgiving meals and other holiday celebrations, though. Just be sure not to stuff yourself.

Leave the stuffing for the turkey!

Gingerbread Muffins

2010-11-02T14:41:00.001-07:00

It's fall and where we live it's overcast and rainy. A perfect day muffins fresh from the oven (and maybe some soup later on!). This morning I fixed these Gingerbread Muffins and wanted to share the recipe here.

GINGERBREAD MUFFINS

6 Tblsp. coconut oil (or melted butter)

1/2 cup brown sugar
1/4 cup molasses
2 eggs
1 cup milk (or almond milk or soy milk)
1 tsp. vanilla
2 cups whole wheat flour
1 Tblsp. baking powder
1/2 tsp. salt
1 tsp. cinnamon
1/2 tsp. ginger
1/2 tsp. ground cloves

Preheat oven to 375 degrees. Blend oil and sugar. Beat in eggs. Stir in milk and vanilla. Add all dry ingredients. Blend until barely mixed. Fill greased or paper-lined muffin cups 2/3 full. Bake 20-25 minutes until set and browned. Makes 12.

Nutrition Information per serving:

Calories: 190
Fat: 7 grams
Carbohydrates: 30 grams
Protein: 3.4 grams

Clean Eating Challenge!

2010-10-31T17:06:00.000-07:00

Ok, we've hit the season of gluttony! Time to tighten up our eating a few notches if we want to see results. SO, we're gonna have a Clean Eating Challenge! I'm "borrowing" the rules from my coach, Rochelle's site. Here's how it works:

Date: November 1 till Thanksgiving Day! (So you're free to eat what you want on Turkey Day!)

Rules:

If you adhere to these guidelines, you will see big changes. DO NOT ALLOW YOURSELF little slips here and there. But if you fall, pick yourself up again. It’s consistency and not perfection that gets you to your ideal body!

PART I of II:

RULES OF ENGAGEMENT

1. You PRESS PLAY Five or Six Times a week, depending on your program.If you are not doing a beachbody workout, you should aim to do 3 resistance days and 2-3 cardio days. (Note: my experience is with Beachbody products. For that reason I can’t design a gym workout program for you.)

2. You EAT CLEAN six times a week. YOU GET ONE CHEAT MEAL PER WEEK, NOTTTT a CHEAT DAY.

3. No additional cheat snacks. ONE CHEAT MEAL PER WEEK. PERIOD.NO ALCOHOL DURING CHALLENGE PERIOD. YUP!

4. You MUST report daily for the preceding day on the Simple Health 4 Life page on facebook. Feel free to post comments, questions, struggles, triumphs here. We’re in this together! You can friend me on facebook: www.facebook.com/Susan.Kihleng.

5. You have until Tuesday morning to take your measurements AND pictures. You don’t have to post them, but you do have to take them. A lot of times you won’t lose pounds, but your body will change. Don’t miss that event!

THE PRIZE: A NEW FIT YOU!

Are you ready?

PART II of II:

EATING CLEAN DEFINED

RULE 1: You eat 4 to 6 small meals per day, ideally breakfast, snack, lunch, snack, and dinner. That means that you are eating every 2 to 3 hours.Your body needs to be fueled. Eating only breakfast, lunch, and dinner is not okay.

RULE 2: You eat at least 1250 calories (unless you are less than 5 feet tall). I am putting this down because this challenge is about eating clean and being healthy, not about starving yourself. A few people have asked me if I eat very low calories. For the record, I eat about 1600 to 1800 calories per day these days!

RULE 3: This is more like a guideline than a rule. You follow something close to a 40% carbs, 30% protein and 30% fat diet. For those of you doing carb manipulation or following a special plan for diabetics, that’s fine, too. Again, I just don’t want folks to think they are eating clean if they eat 4 bowls of cereal per day. Your meals have to be balanced.If you need a meal plan, email me or ask your coach. If you are BB Club Member, you can print one out. It’s up to you to substitute foods from Michi’s Ladder.

RULE 4: This is the real challenge part: YOU EAT ONLY FROM THE TOP 2 TIERS of MICHI’S LADDER OR SIMILAR NUTRITION LIST 6 DAYS A WEEK. To See Michi’s Ladder, sign on to your teambeachbody account. Go to EAT SMART Tab and you’ll find it there.If you are not a FREE BeachBody community member, click here —>FREE COACHING to join so you can have access to Michi’s Ladder. I will also become your free coach. This is the challenge and these are the rules. If you accept to enter it, then you also accept to enter the NO WHINING ZONE!

NOTE: If you are prone to having eating issues or tend to get too obsessive with food, perhaps this challenge is not for you. You might do better to stick to something less restrictive.

Are you ready?

Bring it!

**** ADDENDUM: Shakeology, Recovery drink, protein supplements, coffee, natural almond/peanut butter, and almond milk are ALLOWED. *******After resistance workouts I have a meal replacement shake. It can be SHAKEOLOGY or another kind of meal replacement.

Losing Those Extra Pounds!

2010-10-25T23:57:00.000-07:00

I thought this was a great article on water weight. Read here and then sign up for Free Team Beachbody membership to get the newsletter in your own inbox every week!

Could Those Extra Pounds Be Water Weight? Lose 'Em Fast!

By Debra Pivko

Ever wonder how you gained 5 pounds overnight—even when you're cutting calories? The usual culprit is water weight.

If your stomach feels bloated, your face looks puffy, or your hands and feet swell, it's likely that your body is retaining water. And this may show up on the scale as a few extra pounds. Not fun.
Here's why it happens. Your body is constantly trying to rid itself of the salt you consume. When it can't purge all the extra salt, your tissues react by holding on to water, so the ratio of salt to water is always at a safe level.

But if you want to determine your real weight, see how close you are to your fitness goals, and button up those old jeans with ease, follow these quick tips to lose the extra water weight—fast.

Drink more water.

It may seem counterintuitive, but not drinking enough water every day can actually make you retain more water! Dehydration causes your body to go into panic mode, and it'll hold on to water the next time you take a drink. Diuretics like alcohol, tea, and caffeinated soda can actually have a dehydrating effect on your body since they flush water out of your system.
What to do? Drink at least eight to ten glasses of water each day so your body will maintain its fluid balance, and you won't gain those extra pounds. Water is the best diuretic you can give your body and it's all natural, and usually free! If looking thinner and feeling less bloated isn't enough motivation, here's some more. Drinking water before each meal has been shown to help promote weight loss and even to help keep your skin healthy, which is particularly useful if you don't want your skin to sag once you lose weight.
So keep a water bottle at your desk, send yourself "drink water" reminders if you have to, track your water intake for motivation, or do whatever it takes to remember to drink enough water. The extra hydration will prevent those false pounds from showing up on the scale.

Sweat it out with exercise.

When you sit in one place for a long period of time, your circulation slows down and your body can begin to swell. Exercise promotes blood flow and circulation (not to mention sweating). So when you get in some serious cardio, you'll literally sweat out excess fluids and pounds. Make sure to get your daily exercise to help rid your body of water weight.

The exercise program that leaves my workout clothes most drenched in sweat would have to be Chalene Johnson's TurboFire®. When I eat too much salt or just too much food and feel extra bloated, Chalene's latest program is my savior that helps me get my stomach looking flat, fast. I just pop one of the high-intensity interval training or cardio kickboxing discs in the DVD player to work up a serious sweat and burn major calories. I think it's the awesome music remixes that keep me going through the intense cardio conditioning. After big holiday meals, like the annual Thanksgiving feast for example, I can expect to find my coworkers ready for some TurboFire to fire up our weight loss and sweat it all out.

Limit the sodium in your diet.

To give your body a break from retaining water and working hard to eliminate sodium in the first place, try to keep your sodium intake to less than 2,300 milligrams per day and avoid adding salt to foods.
Watch out for sneaky salt in boxed or packaged foods by reading nutrition labels carefully. Some of the foods where sodium is often hidden are canned soups, fast foods, pickled foods, processed/deli meats, cheeses, frozen meals, and soy sauce. Make sure to look for labels that say "reduced sodium" or "sodium free." You may also want to choose fresh vegetables over canned. While canned veggies can be a handy substitute for fresh, they're typically laden with preservatives or sauces and seasonings that add extra sodium. A cup of canned cream-style corn, for example, contains 730 milligrams of sodium.
Also, food at restaurants and fast food establishments often contains high amounts of sodium. Eliminate all table salt and try using pepper or other spices on your food instead. Or, maybe try nothing and remind yourself what the food actually tastes like.
Another great way to keep track of your sodium intake is by getting your own customized nutrition plan with Team Beachbody's My Meal Planner. It's an awesome new benefit of the Team Beachbody® Club membership. You'll get a week's worth of recipes that include low-sodium options, or you can modify and make substitutions to the recipes for even lower sodium options. I use it to track my progress throughout the week so I know all my nutrition stats. You can even use the food analyzer to search any food and get the nutrition information for it. I'm obsessed.

Eat more protein.

Deficiencies in protein, along with vitamins B1, B5, and B6, can lead to water retention as these nutrients assist with fluid balance functioning. Some good sources of these nutrients include lean beef, legumes, and low-fat dairy products. You should try to eat two to three appropriate portions of lean protein per day.

Don't starve yourself.

Undereating can also cause you to gain water weight. Eating fewer than 1,200 calories a day may cause your body to retain water and, ironically enough, cause you to gain more weight.

Limit your sugar intake.

Having too much sugar in your body can cause your insulin levels to rise. High levels of insulin may make it harder for your body to get rid of sodium, which in turn causes water weight gain.

Eat more fresh fruits and vegetables.

Fresh fruits and vegetables—especially those naturally rich in water, such as watermelon, onions, celery, and cucumbers—can make you urinate more frequently, reducing water retention. Fruits and vegetables also provide ample sources of potassium, which assists with fluid balance within body cells. I love going to the farmers' market on Sundays and picking up fresh fruits and veggies, but let's face it—making constant trips to buy fresh produce doesn't always fit into my lifestyle. Thank goodness for Shakeology®. It's an easy way to get my fruits and veggies without having to set up shop in the produce section of the market. And that way, my veggies come in the form of a delicious chocolate-flavored treat. I sometimes toss a mini banana into my shake for some extra potassium, which also helps discourage water retention and keeps my muscles from cramping up during workouts.

Breast Cancer Awareness & Shakeology

2010-10-08T01:12:00.003-07:00

As I'm sure you already know, this is Breast Cancer Awareness Month. Perhaps you are getting the constant little updates and emails on Facebook or wherever as I am. But seriously, how does that help anything? Are silly little comments going to help save lives through cancer research or treatments? So I've decided that for the month of October, any new Home Direct Shakeology sells I make, 100% of my commission will be donated to Breast Cancer research. So for every new Home Direct order of Shakeology, that means $29.99 will be donated to the cause! So why not place your order today?! Not only will you be taking a huge step towards improving your own health , but you will be supporting an important cause!

Time For a Time Out

2010-09-26T22:45:00.003-07:00

I get so wrapped up sometimes in all that I have going on in my life - homeschooling, housekeeping, coaching, etc. - that I forget to take time out and just have fun. We schedule in our homeschool calendar times that we just take a break from the work and get outside, whether it be a field trip, nature walk, or like today, a trip to the beach. I have to admit, this morning I didn't feel like going to the beach. Maybe that sounds weird; I mean, who wouldn't want to drop everything and go to the beach! But I was inwardly arguing with myself over all I needed to get done. But I'm so glad that common sense won over and off we went. It was a great time to just get out in the fresh air, breathe freely, and have fun with my family. The laundry can wait (and yes, I do now have piles of wet towels and swimsuits!), the paper grading, the meal planning, grocery shopping, and everything else on my To Do list can wait. Sometimes, the best thing is to just take a break! And then jump back into responsibilities with a renewed energy and outlook on things. So today, why not schedule in a 'Time Out' for yourself! You might be surprised at how much more you accomplish once you jump back into things.

Chai Tea

2010-09-22T15:12:00.000-07:00

I have to confess, I'm a coffee addict! But I've been trying to cut back on the coffee I drink lately, mainly because of all the stuff I add to it (I love it with LOTS of milk and honey!) as well as for the plain reason that I feel better when I don't drink it regularly. Sure, it wakes me up in the morning and keeps me going...for awhile. Then I tend to crash mid-morning, requiring ANOTHER cup of coffee and well, the cycle never really ends. In the past when I've quit coffee for awhile, I've turned to tea, usually green tea, until I met Chai! I was instantly hooked! So for about a month now I've been replacing my morning cup 'o Joe with a cup of Chai Tea and was pleasantly surprised to find that I don't seem to crash throughout the day like I did with coffee.

So what is Chai anyway? Well, I've learned that chai is actually the Hindi word for 'tea'. Traditional chai tea is a strong black tea blended with spices such as cinnamon, cardamon, cloves, pepper, and ginger. The perfect tea for this time of year as we head into the fall season (today is the first day of fall, by the way. Well, at least it is on this side of the world; I'm a day ahead of you if you're in the States). Chai tea is also often served with milk added.

Is Chai Tea healthy? Well, considering the antioxidants known to be in black tea, as well as the health benefits found in cinnamon and the other spices added, Chai Tea is a healthy choice. Using honey to sweeten the Chai is also a healthier choice than sugar and brings out the natural flavors of the spices in the tea.

So, as you head off to start your day today and as we enter into some cooler weather, pass up on that cup of coffee once in awhile and give Chai a try!

Ready, Set...Stretch

2010-09-12T23:59:00.000-07:00

I received this article in Dr. Mercola's newsletter and wanted to repost here as it has some valuable information. Please read to help avoid injury while working out as well as increase flexibility and mobility.

When and How Should You Warm Up, Stretch, Exercise, and Cool Down?

by Darin L. Steen

I get tons of questions about this topic. There seems to be a lot of confusion about stretching.
We all seem to not have enough time in the day for all that we need to do for fitness and fat loss. So it is logical that most of us skip stretching. But that is a big mistake.
I know it seems counterintuitive but saving time by skipping this step will not get you to your goals faster.
My point is, cut back on your work out time instead, and make sure to incorporate these simple stretching techniques for maximum results. You will become more flexible and lower your risk for injury. You will also be able to stay more consistent to your work out schedule, thus obtaining better results.
The proper sequence of an intense work out should be:

Warm up
Light stretching
40 – 50 minutes of intense resistance training
Intense stretching the last ½ of the intense resistance session
Cool down

Step 1: The Warm Up
It is very important to transition into an intense work out with 10 minutes of low level cardiovascular activity. Some modes of exercise that work well are jumping jacks, jump rope, martial art kicks, squat thrust, or any full body calisthenic type exercise.
However, my favorite mode is power walking on the treadmill.
Your starting speed should be nice and slow. I’m 5'9" and start at 3.5 mph and increase the speed by 0.1 mph every minute. Over the course of the 10 minute warm up I will go from 3.5 mph to 4.5 mph.
During the 10 minute warm up, focus on a power-walking stride.
There are many variations of a power-walk, but the one I like the most is very unique and warms the muscles below your hips better than standard walking technique.
Three technique reminders of my unique power-walk stride are:

Stand tall (chest open blades back) like a soldier at attention
Long stride challenge. Keep legs stiff and elongate each stride
Dig heels in tread by pointing toes back toward head

This unique technique will take the tension out of bad places (bones, joints, and ligaments) and put it in the “hot spots”: buns, hips, hamstrings and quads. These hot spots burn a lot of calories because of the amount of muscle they contain.
Why – The 10 minute warm up increases your core body temperature and gets your juices flowing. This is very important to stay safer during the intense exercise segment. It gets synovial fluid moving and oils the joints.
Mentally it is a nice transition into clearing your mind and getting ready for the intense work out. You need to treat the exercise session like a meditation and work on the mind/muscle connection during each contraction. That is hard to do when you are thinking about other things during the work out.
The warm up is also a great time to visualize, goal set, and incant (say out loud what you want).
How - Jump rope, calisthenics, including jumping jacks, side bends and kicks. My personal favorite warm up activity is power-walking on a tread mill or out side.

Step 2: Mild Stretching
It is very important to implement some light stretching before the intense exercise session. One light stretch per body part for about 5-10 seconds is usually sufficient.
Doing so increases blood flow to your muscles and also increases synovial fluid in your joints (a type of self lubrication process). Mild stretching also increases the range of motion of your muscles and is a nice transition from the low level warm up into the intense exercise session.

Step 3: Intense Exercise
If you want to gain muscle and lose fat you must incorporate resistance training with free weights, kettle bells, functional exercises, and plyo-metrics.
You’ll want to push your muscles to failure in the 10 -15 rep range for 2 or 3 sets per exercise.

Step 4: Intense Stretching
During the last half of the intense exercise session, stretch out each target muscle after each exercise.
Each stretch should last 4-5 seconds as you let your breath out and elongate the loose muscle. Increase the stretch a little bit on each progressive stretch, up to 6 times.
Why - To elongate and relax muscles.
Each exercise shortens and tightens the muscle up, so it makes sense to stretch. Stretching the muscle helps bring in fresh blood. This process brings nutrients to the muscle to immediately start the recovery process.
Stretching the muscle also aids in removing lactic acid, which is a negative byproduct of the muscle going to failure. It is like the exhaust coming out of an engine. If you have too much lactic acid accumulation, your muscle will be slow to heal.
Stretching during and after an intense work out means your muscles will not get as sore, and they will not stay sore as long.

Step 5: The Cool Down
How — 10 minutes of slow walking on a treadmill is ideal.
Why — For the same reasons youperform intense stretching during and after intense exercises.
The cool down not only brings fresh blood into areas to help with lactic acid removal, it also brings your heart rate down to resting pulse quicker. A proper cool down also helps lower a raised heart rate down to resting heart rate safely.
A proper cool down simply makes you feel recovered after feeling like a whipped puppy after intense exercise. It kick starts the recovery process as well.
Getting the body and the life of your dreams is not just about consistent intense work outs.
Remember, you should only be working out 3-4 hours per week. During intense work outs you are tearing the body down, causing controlled micro tears in your muscles. You are also depleting your energy reserves.
Improving your fitness level is also, and perhaps more importantly, about learning how to recover.
This article covers the basic of your first line of defense in the recovery process. Nutrition, rest, sleep, and healthy lifestyle choices are also imperative in a well rounded recovery program.
You do have the power to change. Get a Better Body, Get a Better Life!

Your Healthy LifeStyle Coach,
Darin L. Steen

The Lowly Cucumber

2010-09-09T12:57:00.000-07:00

Where we live in the South Pacific, it's difficult to get the fresh produce available in the average supermarket in the States. Twice a month a ship comes delivering supplies to the stores and we all rush to the markets to purchase our wilted and nearly dead lettuce, broccoli, and whatever other wonders the ship has brought. One thing, however, that grows well here on the island is cucumbers. So we eat a LOT of cucumbers while waiting on that ship. I just recently was sent this info on the cucumber, and while I can not say for sure that every thing on this list is fact, it makes me feel a little better about serving up my family a plate of cucumbers instead of that beautiful green salad with all the fixings that I can only dream about. (Oh, and I also learned that cucumbers are fruit, NOT vegetables! Maybe you already knew that and now think I'm dumb but I'm proud to say I learned something new today.)

Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.
Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.
Tired of your bathroom mirror fogging up after a shower? Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.
Are grubs and slugs ruining your planting beds? Place a few slices in a small pie tin and your garden will be free of pests all season long. The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.
Looking for a fast and easy way to remove cellulite before going out or to the pool? Try rubbing a slice or two of cucumbers along your problem area for a few minutes, the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!!
Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!!
Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries and often used by European trappers, traders and explores for quick meals to thwart off starvation.
Have an important meeting or job interview and you realize that you don't have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water.
Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone!
Stressed out and don't have time for massage, facial or visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber with react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown the reduce stress in new mothers and college students during final exams.
Just finish a business lunch and realize you don't have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the phytochemcials will kill the bacteria in your mouth responsible for causing bad breath.
Looking for a 'green' way to clean your faucets, sinks or stainless steel? Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but is won't leave streaks and won't harm your fingers or fingernails while you clean.
Using a pen and made a mistake? Take the outside of the cucumber and slowly use it to erase the pen writing, also works great on crayons and markers that the kids have used to decorate the walls!!

The Shakeology Cleanse

2010-08-23T21:43:00.000-07:00

I'm on Day 2 of the Shakeology Cleanse and doing great! I'm still recoverying from my abdominal hernia surgery and have orders from my doctor to not exercise for 3 months! I wasn't too happy about that and I've been feeling a little yucky just sitting around. I have started some light walking but still decided it was time to clean up the diet a bit - well a lot, really. I've allowed too much junk to creep in lately. So starting off with the 3-day Shakeology Cleanse. Some of you have asked me about it after seeing on Facebook that I was doing this so I thought it would be good to post the info on the cleanse here. And hey, if the cleanse seems a bit much to start off with, don't shy away from Shakeology completely! Try just replacing one meal a day and you'll be surprised at the results! Order Shakeology on Home Direct and you get free shipping plus 2 free workouts and a shaker cup.

The Science Behind the Shakeology 3--‐Day--‐Cleanse

by Steve Edwards, Beachbody Director of Results

I like to call the Shakeology 3-Day Cleanse a "performance cleanse." This is because it was
designed to be done with a workout program. Let's take a look at how this differs from other
cleanses, how to tailor it to your needs, and what to expect if you or your customers decide to try it.
First of all, it's not a true cleanse. It's a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it's like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.
The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you'll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it's nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you're after is not weight loss—though it will likely occur—but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you're doing an exercise program.

How It Works

Your eating structure doesn't change. You still eat every few hours while you're awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you're not eating as much food as you'd normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn't restrict the actual nutrients you're getting by too much, so activity can continue as normal.
We recommend you try to keep your shakes to just Shakeology. Adding fruits of any kind, or seeds (for fat and fiber), or the Shakeology Fiber supplement, can and should be done as you see fit. Ditto for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.
The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you're eating are so high in fiber and nutrients that it's virtually impossible to overeat. You'll be consuming so much fiber, along with enzymes and digestive aids, that your body's ability to flush excess foods quickly will be at its peak.

What to Drink

Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance—the main problem we have is salt—you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.
Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which
are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don't use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you're looking for with less upset. Coffee's acidic nature can heighten the effects in a negative way during your cleanse.

Why You Won't Lose Weight

I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it's flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you'll be more prepared to lose weight later.Another reason why we don't always lose weight on cleanses is due to a stress hormone calledcortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol isperformance-enhancing in the short term, but if you somehow keep your body stressed for longperiods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don't want this to occur, which is one reason the Shakeology 3-Day Cleanse is short. It's important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.

The Cleanse

Essentials

3 Shakeology shakes per day
2 cups of green tea per day
1 or 2 pieces of fruit per day (optional)
1 salad for dinner - can include poultry or fish
No dairy or extra sugars (this includes almond and soy milk)
Drink 1 to 2 liters of water every day
Only use low-fat dressings, and go easy on the salt and/or pepper to taste
2 snacks before/after any of the major meals (breakfast, lunch, and dinner)
Fruit is optional, and it is discouraged (however, some of you will need the calories while others may not)
Power-workout participants (those who are already super conditioned) are recommended the higher number of calories
For maximum results, do NOT use additives
Dinner salad may include WHITE GRILLED PROTEIN - poultry or fish only

Daily Regimen:
1 cup of green tea to start the day

Breakfast:
1 scoop Shakeology (140 calories)
1/2 cup fruit (60-90 calories) - optional
Ice to taste
8 to 10 oz. water

Snack 1 (85 calories):
1 piece of fruit (apple, pear, orange, banana, mango, etc.)

Lunch:
1 scoop Shakeology (140 calories)
Ice to taste
8 to 10 oz. water

1 cup of green tea or a detox tea

Snack 2: (you can have the second snack before or after dinner)
1 scoop Shakeology (140 calories)
Ice to taste
8 to 10 oz. water

Dinner:
Salad with grilled white fish or poultry (roughly 340 calories)
- Greens - 3 servings of vegetables, plus 4 oz. of grilled white meat (fish or poultry)
- 2 tablespoons of dressing - no more!

Have a great week!

Where'd Summer Go?

2010-08-01T02:46:00.000-07:00

It's August! This summer is flying by! It's been quite a few weeks since I last blogged and that's because this summer has been one of my busiest ever! It's been a great summer though.

If you've read my profile, you know that my family and I are missionaries in the South Pacific. One of my desires has been to help people here on this island get healthy and fit. Well, this summer I've had the opportunity to start an exercise group with the girls in our village. They have been meeting at my house every morning at 6:30 AM to workout. It's been a great experience and is exciting to see these girls work at improving their health.

I will be having surgery this week. I have an abdominal hernia that has needed to be repaired for some time and the dr. has said I need to get this done. My parents are here from the States to help with the kids during my recovery. Hoping and praying for a quick and easy recovery! I'll be blogging more on my recovery as I can.

Have a happy and healthy week!

Step 6: Refrain from eating at the wrong times.

2010-06-08T01:34:00.000-07:00

Ok, ok, it's been a couple of weeks since the last step. Between internet issues and being sick, I've had a hard time getting on here. But here it is: the final step from the Beachbody Nutrition Guide.

Step 6: Refrain from eating at the wrong times.

"Don't eat just before you work out, right before bed, or because you're stressed. You want your body to be in "fat-burning mode" whenever possible.

Try to eat your last meal about 3 hours before bedtime. By going to sleep on an empty stomach, your body will burn stored fat while you sleep.

It's best not to consume a sports drink or energy bar before working out. It's the wrong food at the wrong time, as they encourage your body's "carb-burning mode." Try to eat a couple of hours before you work out, and drink only water. Conrtrolling the foods you eat before a workout will maximize the ability of your exercise to burn stored fat.

Your body has two main sources of energy: stored fat and stored carbohydrates. When you eat or drink substances like energy bars or sports drinks, which are generally high in carbs, your body's insulin levels rise to cope with the additional carbohydrates in your system. That means that during the time you process those carbs through your bloodstream, your body's hormones are focused on burning that type of fuel for energy. Thus, if you consume those carbs before you workout, you will be in the mode to burn the carbs in your body more than the stored fat around your waist and thighs. That's why we highly recommend putting your body in a semi-fasting state, meaning you are working out with little to no food in your digestive system. For hydration, don't use sports drinks, use water. Your body will then be in "fat-burning mode," and the results from your effort will be maximized.

According to some high-profile dieticians and trainers, if you exercised for a month and didn't see the fat reduction you wanted, it's probably due to your insulin levels being too high while you were working out. That means your body wasn't attacking the fat stores, even though you were working your hardest.

So if you limit your carbs before exercise and before sleep, your body has more time to function as an effective fat-burning machine.

Step 5: Fortify your Diet with a Multivitamin

2010-05-20T03:53:00.001-07:00

I've had computer issues the last two weeks so am late in getting this posted. Week 5 here on Slim in 6 and Burn It Up is half killing me! Just kidding! It's just taking some time to get back into pre-pregnancy shape.

Time for Step 5 of the Beachbody Nutrition Guide's 6 Steps to Transform Your Body:

"When you exercise hard and/or reduce your diet, your body can easily suffer from vitamin deficiencies. Most nutritionists believe that multivitamins are absolutely essential, espeically for active individuals, because it's difficult to get enough nutrients from your diet alone. The combination of daily stress, processed foods, and nutrient-depleted soils may leave your daily diet with deficiencies, which can threaten healthy muscle growth, energy production, protein metabolism, and fat burning. Taking a good multivitamin will ensure that your body as the nutrients it needs sto function properly. We reommend ActiVit multivitamins, but there are other good brands as well. The key is quality and freshness - when it comes to vitamins, you get what you pay for!"

If you aren't currently taking a multivitamin and really want to improve your health, I recommend signing on for Home Direct (shipped monthly to your address) for the Core Nutrition P ack, which includes the Activit multivitamin as well as Core Omega-3 and Core Cal-Mag.

If you really want to boost your health, then I strongly recommend Shakeology. This is one of the best nutritional products I have ever used! Check out my Shakeology website for more info.

Step 4: Hydrate and Cleanse

2010-05-11T03:56:00.000-07:00

Wow! Three weeks of this round of Slim in Six DONE already! Time is flying and I'm looking forward to the results I get by the end of these six weeks. I took my halfway weight and measurements today and was both pleased and disappointed. Pleased because I did lose a whole inch in my waist and a half an inch in each arm and leg. Disappointed because only down 1 pound on the scale. I DO know I need to be more strict with the eating though. These next three weeks WILL be better!

Ok, as we're into Week 4 now, on with Step 4 of Beachbody's Nutrition Guide's "6 Steps To Transform Your Body".

Step 4: Hydrate and Cleanse your body by drinking water.

DRINK AT LEAST 2 LITERS OR 8 GLASSES OF WATER A DAY.

"This is the step people seem to take for granted. But in conjunction with supplements, improved food intake, and exercise, the catalyst to flushing out the bad stuff and keeping your body healthy is water. It also helps you feel full during the day. A balanced eating schedule with lots of water is a very manageable routine."

So, get in that water this week! (I just finished a glass now!) Have a great week!

Step Three: Consistent 5X-a-day Eating Schedule

2010-05-03T16:40:00.000-07:00

Ok, I never got my Week 2 summary in last week as the power kept going off and I was extra busy with a fussy baby. Week 2 was not my best, I'm afraid. I missed 3 workouts due to not feeling well and taking care of my fussy little girl, who was having some stomach issues. I'm determined to do better this week! So here's Step Three from the Beachbody Nutrition Guide: A Consistent 5 Times-a-day Eating Schedule

"To succeed, it is very important to follow a consistent eating schedule. Consistency will actually give you a profound sense of control over your world, and it will also assure two things:

You won't get over-hungry, and thus overeat at the next meal, and
You will encourage an increase in your metabolism (that's the Holy Grail!)

A sample schedule could be:

Breakfast (within an hour of waking up) 7:00 AM
Snack (2-3 hours after breakfast) 9:00 - 10:00 AM
Lunch (2-3 hours after snack) 12:00 - 1:00 PM
Snack (2-3 hours after lunch) 3:00 - 4:00 PM
Dinner (finished at least 3 hours before bed) 7:00 - 8:00 PM

The most important aspects of this eating schedule are that you DO eat breakfast, and that you DO stop eating 3 hours BEFORE bedtime. (You might start to get hungry before bedtime, but you will enjoy 8 hours of solid fat burning if you can control yourself.) By allowing your body to sleep in "fasting mode" - meaning you are not in the midst of digesting a meal - your body will access stored fat for energy. What better time to be slightly hungry anyway than while you sleep? You wake up hungry, and you eat breakfast on schedule!"

Black Bean Brownies

2010-04-29T03:58:00.000-07:00

If you've been following my blog, then you already know that I'm a big fan of black beans. So when my friend Rebecca posted on Facebook a recipe for Black Bean Brownies, I couldn't wait to try it, weird as it sounded. Surprisingly, they were delicious! I didn't tell my family what was in them until after they had declared them great! They were sure surprised! So here's the recipe so you can try it out too. Keep in mind, it does still have sugar and carbs, but at least it cuts the fat. Enjoy!

Black Bean Brownies

1 family size brownie mix
1 15 oz. can black beans
1 cup water

Drain and rinse beans. Puree in blender with the 1 cup of water and add to brownie mix. Combine thoroughly and bake as directed on mix.

It's that simple!

Step Two: Pay Attention To What You Eat

2010-04-25T23:03:00.000-07:00

Week Two of Slim in 6 - so far so good. I got in Ramp It Up this morning and burned 434 calories. I'm feeling strong and good about my progress so far.

Last week I gave you Step 1 of the Six Steps To Transform Your Body. This week, Step Two: Pay Attention To Everything You Eat. Here is what the Beachbody Nutrition Guide says:

"What you eat has a direct effect on everything from the way your body works to your mood to the amount of fat your body burns or stores. For long-term weight management (and health), we suggest that you pay attention to everything you eat and use the eyeball method (knowing how much you should eat by looking at it and having a basic tool for knowing how much is enough) of controlling portion size. Balancing the type of foods you're eating and always making sure you're getting enough protein are also important.

We recommend using Michi's Ladder to guide your food choices throughout the day. (Michi's Ladder is available on the Team Beachbody website once you have joined the free Community). The closer you are to the top, the better results you will get. It's a direct relationship that cannot be overemphasized. No matter how much you work out, if you don't make smarter food choices, you will not see that layer of padding around your waist or thighs go away. On the other hand, if you give yourself three solid weeks of eating at the top of Michi's Ladder, the results will startle you.

Every meal should be conservative in portion size and have a fairly even ratio of calories from carbs, proteins, and fats. Shoot for 40% of your calories to come from carbs, and 30% from protein, and 30% from fat.

Beachbody Rules for Choosing Foods

Use fresh vegetables to replace processed foods and you will lose weight.
Skinless white meat is generally a better choice than red meat.
Egg whites have less fat than whole eggs.
When looking at a plate of food you suspect is high in fat (like pizza) or carbohydrates (like pasta), eat half the helping you would normally eat. Do not overeat.
Choose low-density, high-fiber foods whenever possible.

Proteins:

Choose lean meats (turkey, chicken) vs. fatty red meats.
The portion of meat for a meal should be no larger than the palm of your hand (around 3-4 ounces.
Broil, grill, or bake - never fry!
Avoid cream sauces and gravies.
If you don't eat meat, substitute tempeh, tofu, low-fat dairy products, and legumes

Vegetables:

A large salad is great, but try ot limit the dressing to one or two tablespoons of low-fat or nonfat dressing like vinaigrette instead of a coating of creamy dressing, which can blow the whole reason for eating salad anyway.
A side portion of vegies should be steamed or raw. Prepared this way, veggies have so few calories tha tyou can pretty much eat them til you're full. A plateful of raw veggies has about 100 calories. Indulge!
Avoid butter or cream-based sauces on veggies. Lemon juice, soy sauce, and mustard are good ways to add flavor without adding fat calories.

Breads, Pastas, Rice, and Fruits:

Be sure to eat whole grains and brown rice instead of refined grains and white rice. The fiber will slow sugar absorption so your body can better handle the sugars and not just store them as fat.
Always choose whole fruits instead of juice.
Foods in this caregory are calorie dense, so limit yourself to three small servings per day.

Fats:

Avoid saturated and trans fats in red meats, full-fat dairy foods, and processed foods. Learn to read labels.
Avocados, raw nuts, flaxseeds, and olive oil are great sources of essential fatty acids - just keep portions very small. Fat is extremely dense and has more than twice the calories per gram as protein and carbs.

Beverages:

A glass of water 30 minutes before a meal will curb your hunger.
Try not to have a drink with your meals. If you must, limit it to juice, milk, or your best choice, water.
Avoid soda and alcohol, as they are very calorie dense. Limit diet sodas to one per day, as too much can affect your body's pH levels. (Susan's note: It's best to sign off sodas completely!).
Coffee and tea (better) are fine in moderation, just don't add cream or sugar.

Dessert:

When you're confronted with the dessert tray, remember the goal: you want to chisel your body as quickly as possible. Now, slowly step away from the chocolate cake. Please - step away from the chocolate cake. (Did it work?)

If you MUST have dessert, on your birthday or at a social gathering where it's irresistible, then be smart - a cup of fruit is the best way to go to satisfy a sweet tooth. But if you still can't avoid it, give yourself the leeway to enjoy it, and take about a third of what you would normally reach for. That means if you're going to have a piece of pumpkin pie, have a "sliver of a sliver," not a "slice."

Note: Be prepared for people to make comments about the small portion size of your dessert so they can justify the embarrassing mound they're about to consume. Your defense when this happens is your commitment to the goal. When you reach it, you'll be walking around feeling great about yourself and your health, and your clothes will be fitting perfectly - if not a little loosely. Soon you will see these same people who gave you a hard time, and they'll be asking for your advice about how to lose their soft belly. It's then that you've won! But don't rub it in. Turn them on to Team Beachbody and you've got a friend for life (in them and in us!)."

Week 1 of Slim in 6!

2010-04-24T05:12:00.000-07:00

I got off to a great start with this round of Slim in 6! I feel pretty good about the first week considering I am still recovering from childbirth, and especially from a c-section. I worked out to Start It Up the first 4 days, but then missed Days 5 and 6 entirely due to a fussy baby. I will be starting Monday with Ramp It Up. As for eating, this week went really well. I didn't have any cravings and ate healthy, well-balanced meals the whole week other than Friday, which is my "Cheat Day". Even Friday I ate great until dinner which I ate out with my husband and also enjoyed some ice cream and M&Ms. Overall, I'm pleased with the start I've had. Looking forward to what the next five weeks has for me!

Step One: Portion Control

2010-04-18T22:44:00.001-07:00

Today's the Day!!! I started Slim in 6 this morning and made it through Start It Up. I guess I didn't realize just how out of shape I got towards the end of this pregnancy and after the c-section. It's gonna take some time to whip me back into shape! So I huffed and puffed my way through it and according to my heart rate monitor, I burned 232 calories during the 25 minute workout. Oh, and I think I'm gonna be sore tomorrow.

Ok, I mentioned last week that I would be posting the 6 Steps to Transform Your Body from the Beachbody Nutrition Guide, going over one step per week. So here is this week's step for us to work on:

Step One: Control Your Portions

"In general, eat half of what the chef serves you in a restaurant. An adequate portion for a meal is 3 ounces of protein (like chicken, tuna, or lean ground beef), which is about the size of your palm. Don't eat until you are full; eat until you're not hungry. Same goes for salad dressing. On a large salad, limit it to just enough to taste. One or two tablespoons should do the trick.

Control Your Calorie Intake and Portion Size

This is what we call the "Classic Calorie Equation." Your daily exercise routine will increase the amount of calories you burn each day. If you also make sure that you eat fewer calories than you burn, poof! - you burn excess stored fat. It's a simple, scientifically proven fact that never fails. And here's how to do it:

Calories in:

First, regulate how many calories you consume. We recommend that if "trimming fat" is your goal, 1,200 to 1,500 calories per day is as low as you want to go. Any lower and your body will think it's starving and reset your metabolism. Targeting a number that is 500 calories per day less than you burn will result in losing a pound per week. We recommend starting with 1,200 to 2,000 calories per day, depending on your goal, which will steer you away from large portions. Add calories only when you feel you need additional energy. After all, food is fuel. (This is a general guideline. For more specific details as to your personal caloric needs, we suggest you contact a registered dietician or diet center.)

Calories out:

Second, approximate how many calories your body uses each day using the following grid, which is calculated based on your body weight, your lifestyle, and the assumption that you will burn 300 calories in every rigorous 30-minute workout.

Calorie Equation:
calories burned - calories eaten = 800-calorie deficit

Estimate How Many Calories Your Body Needs

Now that you have an estimate of how many calories your body needs, you just need to make sure that you consume less than that, and your body will be forced to access its stored fat to make up the difference. that's how you lose fat: Force your body to use stored energy by controlling the "energy" (aka calories) you put in.
Once you accumulate a 3,500-calorie deficit, you've burned off 1 pound of fat! This has been proven repeatedly in clinical trials, in Hollywood, and by the general public. The Daily Deficit works. If you want to hit a very specific weight loss goal, this is how you can do it, to the pound, to the day. And we're not talking water weight - we're talking about burning off significant stored fat. The trick is to be disciplined about calorie intake.

Two Days To Go!

2010-04-16T22:24:00.000-07:00

Only two days to go till I start this round of Slim in 6! I am ready! I've been working on meal plans, scheduling my workouts, and preparing myself mentally for the challenge. I've also been going over the Beachbody Step-by-Step Nutrition Guide to make sure I don't forget anything so I thought I'd go over the steps over the next six weeks of the program as their are six steps. So check back here the beginning of next week for Step 1. Meanwhile, today I will post the introduction to the Nutrition Guide:

"The actual goal of most fitness and slimming programs is to increase the ratio of lean muscle to stored fat. That means trimming a lot of fat and building muscle for a toned look. It does not necessarily mean "losing weight." Muscle weighs a lot more than fat, so as your ratio of lean mass to fat changes, you shrink at the same weight. Beware of diets that promise rapid weight loss, as these tend to promote dehydration techniques that can be dangerous. Sure, you can wring a lot of water out of your system to lose weight, but once you are again properly hydrated you'll gain most of the weight back. Also, when you drastically reduce calories you alter your body's metabolism so it more readily stores excess calories as fat, which is the opposite of what you're trying to do." (taken from the Beachbody Nutrition Guide)

Check back soon for Step 1 of the 6 Steps to Transfor Your Body!

What's In A Label? - Breakfast Cereals

2010-04-15T03:51:00.000-07:00

As our family sat at the breakfast table this morning, I absentmindedly picked up the box of wheat bran and started browsing the label. Wheat Bran – sounds like a pretty healthy cereal, right? And generally speaking, it is. I was not surprised to see that the first two ingredients were whole grain wheat and wheat bran. But what did surprise me were the next ingredients: sugar and high fructose corn syrup! I thought basically I was just getting whole wheat! I have become an avid label reader over the years and am continuously surprised at the sneaky little “evil” substances food manufacturers will slip into the most healthy sounding foods. So this is just a little reminder to READ YOUR LABELS, even if the food is something you think sounds pretty healthy. Wheat Bran, by the way, is still healthier than Fruit Loops or Lucky Charms but there are some even healthier choices out there. Some of my personal favorites in the cereal department are the Kashi cereals and the Cascadian Farms cereals. And from time to time here on my blog, I’ll discuss nutrition labels and what some of that stuff means. Have a great day!

Post-Pregnancy: Getting Back Into Shape!

2010-04-13T16:39:00.000-07:00

It’s been a little over six weeks now since I gave birth to my beautiful baby girl. And NOW, I can finally get back to a normal workout regime! I’m excited, yet a little apprehensive as well. There’s always that little question in the back of my mind, “Will my body ever get back to normal?” Well, I’ve done it before after pregnancy and know that with the help of Team Beachbody, I CAN do it again! Will it be easy? NO! Will it be a lot of work? YES! Am I willing to commit to this? YES! Will I succeed? YES! And so can you! So why don’t you join me in this most awesome journey as I take on Slim in 6 starting this coming Monday, April 19th. Feel free to do your own workout regime or try out Slim in 6 or another Beachbody workout program. I will post weekly updates here on this blog and post daily on my thread in the Beachbody Message Boards.

Checklist:

Join up for the FREE membership with the Team Beachbody Community for numerous resources to help you get the most out of your workouts. OR, for just a small fee join the Club with many more resources, including customizable meal plans AND a 10% discount on all products! Either way, you get me as your free coach!
Pick your program! If you want to order Slim in 6, click HERE. Or shop here to browse through Beachbody’s other awesome workout programs.
Read through the material that came with your workouts – Be prepared! Knowing what to expect over the next weeks will make the journey a little easier.
Take your before measurements and photos. (You don’t have to show them to anyone – but it sure is great to be able to compare them to the after stats at the end of the program!)
Schedule your workouts! By scheduling your workouts just like you would any other appointment, you are more likely to follow through. Mark them on your calendar. And if you are a part of the Team Beachbody Community, free or Club, you can use WOWY, our virtual gym, where you can schedule your workouts, check off those you’ve done, keep track of your progress, meet others to workout with online, AND even be entered in the daily drawing to win money or prizes ranging from $300-$1000!

So, go ahead and make the commitment to get in the best shape of your life and join in the fun! Hope to see you around!

Fit For Summer

2010-03-31T16:56:00.000-07:00

Summer is just around the corner! For many of you that have spent the winter "snowed in", I'm sure that is a welcome statement! With warm weather just ahead, this is a great time to be thinking about improving our fitness and health. No more hiding in bulky sweaters so it's time to shed the extra pounds and get in shape!

Where to begin! No point in "re-inventing the wheel". There are plenty of tools and resources available to get you started on the road to fitness!

Step 1: Join the Team Beachbody community! It's free and gives you access to the Team Beachbody Message Boards as well as other resources such as the weekly newsletter with articles on nutrition, fitness, and info on new workout programs available. Also, you get your own personal fitness coach for FREE! (By joining here from this blog, you will automatically have me as your coach.) Another option is to join the Team Beachbody Club which has a small membership fee, but opens you up to many more resources such as customizable meal plans, trainer tips, recipes, a 10% discount off all products and nutritionals, and much more in addition to what you would receive as a free community member. You can join risk free for a 30 day trial and cancel at anytime.

Step 2: Pick an exercise program that works for you! As the weather gets nicer, you may want to get out doors more. Take up walking, maybe even jogging, biking, hiking, swimming, etc. The list is endless. If you want a more organized workout program to get you in your ideal shape, try some of Beachbody's tried and proven programs. Slim in 6 is always a great fat blaster. I'll be starting this program again in just a couple of weeks to get myself back in pre-pregnancy shape. Power 90 and Turbo Jam are other great choices. If you want to step things up a bit and take your fitness to a whole new level, there's always P90X, ChaLean Extreme, and Insanity. Beachbody offers over a hundred great workout programs to fit every fitness level or interest. Browse here to check out what they offer.

Step 3: Find your accountability! One of the best motivations for me has always been having someone to keep me accountable. The Team Beachbody Message Boards are great for this. If you don't know where to begin in finding a thread for you, check out my thread and join us there. Also, your Team Beachbody coach can be a great motivator and offer encouragement, tips, and help when you are struggling. My coach has become more than a coach to me, but also a friend. (Click here to have me coach you for free!)

Step 4: Take a look at your eating! If you hope to get in shape by summer, it will take more than the daily workouts and by that I mean it's time to clean up the eating. Get the junk food out of your house and commit to eating healthy. Plan out what you're going to eat in advance and when you're going to eat it. Consider keeping a food journal and writing down everything that goes in your mouth (you might be surprised at what all you consume in a day!). Also, make sure you are taking a daily multi-vitamin and it would be a good idea to add in omega-3s and calcium supplements. And of course I would be remiss if I did not mention my all-time favorite supplement, Shakeology! It's great as a meal replacement and contains over 70 healthy ingredients that give you the vitamins, nutrients, antioxidents, probiotics, and more that you need for optimal health. I LOVE the chocolate and have found that it's WONDERFUL with a drop or two of orange extract added.

Step 5: Get going!!!! Ok, you've read the article, thought it through, now get moving; don't just sit there thinking about it from now till next fall! Make the commitment and then follow through. YOU WILL SUCCEED!

Dealing With Jaundice

2010-03-26T23:58:00.000-07:00

Most new parents bringing their newborn home from the hospital will notice a slightly yellow color to the baby's skin. Everyone one of my children have had this condition, known as jaundice, and usually it is nothing to cause alarm. Your pediatrician will normally tell you to take the baby out in the early morning light and assure you that it will fade in a few days; and it usually does. However, in some cases, there is an underlying cause for the jaundice and it becomes severe and prolonged, needing other medical intervention. This was the case in our little Kaylinn. We noticed the usual mild jaundice as we brought her home from the hospital on March 1st. Normaly, the jaundice will occur on the infant's 3rd to 5th days of life. However, in Kaylinn, it continued to get worse rather than fade away, in spite of daily taking her out in the morning light. As she neared her 3rd week of life, she also began to vomit profusely. Concerned, we contacted our pediatrician and Kaylinn had to be admitted in the hospital - again. Bloodwork showed an infection of some kind that was probably the cause. After some time under the phototherapy lights along with IV antibiotics, Kaylinn's color slowly began to improve and the vomiting stopped. It was a difficult and emotional time, not knowing exactly what was going on with our little girl, but we are thankful to say that eight days later she was finally discharged from the hospital and is now home and doing well.

What is jaundice? - Infant jaundice is a yellow discoloration in a newborn baby's skin and eyes. The condition occurs because the baby's blood contains an excess of bilirubin (bil-ih-ROO-bin), a yellow-colored pigment of red blood cells. Infant jaundice usually occurs because a baby's liver isn't mature enough to get rid of bilirubin in the bloodstream. In some cases, an underlying disease may cause jaundice. Although complications are rare, severe infant jaundice or poorly treated jaundice can cause brain damage. (Definition taken from MayoClinic.com)

When to be concerned - If the jaundice continues to worsen after the baby has reached 5 days old, notify your pediatrician. In Kaylinn's case, the jaundice progressed daily and eventually was accompanied by vomiting. If this happens, notify your pediatrician immediately. Kaylinn also slept a lot more than usual and cried little. The doctor was concerned by these symptoms as well. For more symptoms and information on jaundice, please read the information posted on the Mayo Clinic website at MayoClinic.com.

The Cesaerean Delivery - Tips and Recovery Info

2010-03-10T22:25:00.000-08:00

I was one of "those" that thought I would certainly never have to have a c-section. And with each one of my children's births, I grew even more confident that I would always deliver without any complications. After having 4 normal deliveries, I had no reason to prepare myself for a cesaerean - or so I thought. The truth is, no one can ever know how any one delivery will turn out and it's best to be prepared. I laugh now at how I always skipped the chapters on c-sections in the pregnancy books. The tables have turned and now I'm gleaning info on recovery from every source I can get my hands on.
Actually, there are many websites devoted to the cesaerean delivery and recovery that I've found in my "research", some extremely helpful, others a little irritating, making statements such as "by the time you return home from the hospital 3 or 4 days after delivery, you should experience little if any pain". Uh, just for the record, it hurts!! I came across one this morning though that did an excellent job of covering what to expect in the event of a c-section, including each stage of recovery. Rather than re-posting the entire article, you can go to the site through this link here to find a Five-Step Recovery Guide by Alexandria Powell.

She's Here!!!!

2010-03-09T15:14:00.000-08:00

It's way past time for an update here!

With this pregnancy I had developed a problem with my heart, which progressively worsened throughout the 3rd trimester. Eventually, I had to be admitted in the hospital because of it and after many tests and deliberation, the doctor finally decided that a c-section was necessary to protect the baby and to enable me to be able to take the necessary medication to get my heart back to normal. So, little Kaylinn Alora was born on February 25th at 9:25 AM, weighing 7 lbs, 6 oz. - an excellent weight for being so early! We are both doing great and thankfully, my heart is getting back to normal. We hope I will only have to be on the heart medication for another 2 weeks. After another 4 days in the hospital, we were finally able to come home, after many "adventures" such as more problems with my heart resulting in a change in medication and having to be back on oxygen for a time and also the need for a blood transfusion which wasn't too successful as the veins in my hands and arms blew out, too weak to take the blood. Now, nearly two weeks later, we are doing great and well on the way to recovery!

The Pre-Mommy Diet

2010-02-07T12:31:00.001-08:00

35 Weeks!!! Nearing the end of this pregnancy and so glad for it! It has been a rough 8 months so far compared to my others.

I came across this article this morning and wanted to post it here as I haven't posted much on pregnancy lately. Some good reminders on what us expectant moms should be eating.

"The Pre-Mommy Diet"

(taken from the Extraordinary Health newsletter)

There seems to be a diet for everyone, including expectant moms. The truth is that there are dietary nutrients that a mommy-to-be shouldn’t come up short on. Some of the big four nutrients for expectant moms include omega-3 fatty acids, vitamin D, calcium and folic acid, known also as folate.
Moms-to-be need more than these four primary nutrients, of course. In fact, demands for healthy protein increase by about 25 grams, as does the need for iron—and that’s just a couple of areas. Nevertheless, here’s a look at some important foods for Mom and the nutrients they provide.
Fatty fish: Fatty fish serves multiple purposes nutritionally. Not only is fish a great source of healthy protein, but fatty fish such as salmon also provides valuable omega-3 fatty acids, vitamin D, tryptophan, selenium, vitamin B3, vitamin B12, vitamin B6, vitamin A, folic acid, phosphorous and magnesium.
Eggs: Eggs really are both incredible and edible. They contain nutrients like omega-3s (especially DHA), vitamin A, iron, protein, calcium, folic acid, B vitamins, zinc and selenium. Eggs are great scrambled, hard-boiled, in a veggie omelet, in quiche or however you want to add them to your diet. They’re easy to make and serve and are budget-friendly, too.
Lamb: Lamb provides an excellent source of vitamin B12 and is also a good source of highly accessible iron and zinc. Zinc, of course, is important for growth and development, since it’s required for cell division, DNA and RNA synthesis as well as protein synthesis. Adequate zinc intake can also support healthy bones in developing babies.
Yogurt and other dairy products: These can provide necessary calcium and vitamin D, which are essential for strong bones and teeth. Probiotic-rich yogurt may have an extra benefit because probiotics can support healthy digestion and a healthy immune system. You can top your yogurt with berries for a healthy breakfast or snack.
Dark, leafy vegetables: Packed with calcium, fiber, vitamin A, vitamin C, folic acid and antioxidants, dark, green leafy vegetables are a must. Spinach, kale, collard greens and Swiss chard top the list, but other green veggies (not leafy) to include are broccoli, green peppers and Brussels sprouts. Nothing beats a healthy green, leafy salad for lunch or dinner!
Berries: These nutritional powerhouses pack an antioxidant wallop, while providing fiber, vitamin C, folic acid and more. Strawberries, for instance, are packed with vitamin C, have fiber, folic acid, vitamin K, manganese, potassium and even some omega-3s. Blueberries and raspberries are excellent food choices, too, for snacking, breakfast or a healthy dessert.
Avocados: Avocados are nutrient-dense foods that contain monounsaturated fats, the antioxidant lutein, folic acid, fiber, vitamin E, potassium, B vitamins and vitamin C. Add some to a green salad or mix up some healthy guacamole to take advantage of this healthy food.
Nuts and seeds: Be sure to go a little nutty with your diet during this time! Walnuts provide omega-3s and almonds serve up calcium. Pumpkin seeds, sunflower seeds and cashews have zinc. Nuts also provide healthy fats. They’re great as a snack or added to top your salad or berries & yogurt.
This may or may not be called a pre-mommy diet. One thing’s for sure, though. If you’re an expectant mom, it’s important to not skimp on the foods and nutrients you and your baby need.

Will 2010-2020 Be Healthier for America?

2010-02-05T13:49:00.000-08:00

by Jordan Rubin

Americans didn’t meet many of the government’s health goals from 2000 to 2010. In fact, Americans fared worse with their weight, blood pressure and mouth health. We may be headed for more of the same this decade unless we make intentional changes.
When I read the article on America’s inability to meet many of the health goals the government laid out for it from 2000 to 2010, it reinforced for me the idea that maybe we have this backwards—especially since it doesn’t seem to be working too well for our nation’s population. The final results of how Americans’ health fared during 2000 to 2010 won’t be out until 2011, but the initial indicators aren’t looking so good.
While the government may have good intentions by mapping out some health expectations, the desired outcomes just aren’t going to happen until there’s more personal ownership on the part of Americans. The truth is that, despite the government’s goals, there are more overweight Americans, more salt and unhealthy fat intake, more unhealthy blood pressure levels and more unhealthy mouths than a decade ago.
The Healthy People objectives—which is what the government terms this initiative—were first created in the late 1970s. The purpose? To get Americans to live longer and healthier lives.
This initiative also tried to get more public involvement and to raise awareness that many health problems are preventable. Every 10 years, the U.S. Department of Health and Human Services reassesses its goals and gives a progress report on the previous decade.
It’s been a downward spiral in recent years, though. Less than half (41%) of the goals were met for 1990, while only 24% of the goals were met for 2000. Preliminary data for the 2010 goals indicate that about 20% of the goals were met, according to an analysis by the CDC’s National Center for Health Statistics. When the CDC did the analysis this past fall, only 18% of the goals had been met and our nation actually withdrew from about one-fourth of the goals set.
Here are some of the findings: Healthy People 2010 wanted the percentage of those who were extremely overweight to drop to 15%. In 2000, about 25% of Americans were excessively overweight, but by 2010 about 34% of adults are extremely overweight.
A similar pattern is true for blood pressure. In 2000, 28% of adults had high blood pressure and the Healthy People 2010 wanted to see that number decline to 16%. The most recent government data, however, says that number has crept up to 29%.
Adding to the problem is the fact that, after nearly 30 years, Americans still aren’t well-acquainted with any of the governmental health goals. Also, while the government lays out the goals, it looks to others to somehow find ways to achieve them. Interestingly, the Healthy People initiative doesn’t provide any funding to meet the goals, either.
Regardless of its past track record, the government is developing a new set of goals for 2020. Unless there are changes at the personal level, however, I’m afraid we’ll see even more health goals unmet.
It doesn’t have to be that way, though. You can set your own health goals and make a positive difference in your own personal health. After all, that’s really where it starts—with you.

Seven Weeks To Go!

2010-01-27T12:59:00.000-08:00

The end of this pregnancy is FINALLY drawing nearer! Seven weeks to go! And I'm hoping maybe a little less than that. I haven't been able to blog much lately as about two and a half weeks ago I went into early labor. I was on medication to stop the labor for awhile and as of now, things are going ok. I'm just having to really take it easy. If I move around a lot, the contractions start again, so for now, just washing a sink full of dishes or doing a load of laundry has become a full-day's job! Basically all I have been able to keep up with is homeschool with the kids from the living room recliner, and even that, I have to admit we're a little behind on.

I wanted to give a quick update as to why I've been MIA so that is the purpose of this post. Will try to get back to posting health and fitness info regularly again. Counting down the days here to when I can get back to a regular fitness regime!!!!

Be A Product of the Product

2010-01-11T13:48:00.000-08:00

One thing Beachbody stresses to us coaches is to "be a product of the product". So in today's blog post I'm going to briefly review the Beachbody Nutritionals that we use in our home.

1. Shakeology! This has become a family favorite! Shakeology, the Healthiest Meal of the Day, is available in both chocolate and Greenberry flavors and comes in a 30 serving bag or in a case of 24 single serve packets. We keep both on hand. I admit I was a bit skeptical of the product when it was first released but now, we can't live without it! It's loaded with the fruits and veggies that are so hard for us to get anyway in the remote part of the world where we live, plus has tons of antioxidants, probiotics, vitamins and minerals and so much more. Sign up for Home Direct (automatically delivered to your door each month) and you will get free shipping plus free gifts!

Shakeology $119.95

2. Protein Bars! Another family favorite - my kids think they are candy! Beachbody has come out with new flavors recently and improved on the old ones. Now comes in Chocolate Peanut Butter, Cafe Mocha, Chocolate Fudge, and Wildberry Yogurt, and can be ordered in either single flavors or a variety pack. A perfect snack when you don't have time for something else or even an occassional meal replacement, great for on-the-go.

P90X Peak Performance
Protein Bars (12 pack) $23.95

3. Core Omega-3 and Core Cal-Mag. We're on Home Direct for both of these and take them regularly. Core Omega-3 promotes healthy heart, blood pressure, joints, brain and nerve function. Core Cal-Mag builds strong bones for a strong body.

Core Omega-3 $21.95
Core Cal-Mag $17.95

4. P90X Peak Health Formula. My husband takes these daily to support the extra nutritional needs acquired from doing an extreme workout such as P90X.

P90X Peak Health Formula $42.95

5. P90X Results and Recovery Formula. Refuels, reenergizes, and speeds up muscle repair, this drink is a must for post-workout recovery with tough workouts such as P90X and Insanity. Oh, and it tastes GREAT too!

P90X Results and Recovery Formula (30-day Tub) $43.95
P90X Results and Recovery Formula (30-day Packets) $45.95

So there you have it - what we keep on hand in our household. Of course, there are many more products offered by TeamBeachbody so check out the Shopping area of my website to see what else is available. Decide what is best for you and start the year out on your road to the best health ever!

* Prices listed here are the regular retail prices. Club Members get 10% off all products and Beachbody Coaches get 25% off!

Ten-Step New Year's Resolution Plan

2010-01-06T21:41:00.000-08:00

By Steve Edwards

Ten easy steps to resolution success!Chances are, everyone reading this article hasmade a New Year's resolution–but have you ever met anyone who has actually achieved what they set out to do? Well, this year, that person will be you, if we at Beachbody have anything to say about it! We've come up with 10 steps to help you follow through and find success in 2005 (ok, so I've had this article a few years; but it's still good so keep reading). Happy New Year!
1. Choose a resolution that suits you. Don't be swayed by peer pressure or trends. For example, if you hate swimming, why would you choose the Escape From Alcatraz triathlon? Go with a goal that's right for your.
2. Be realistic. The most common mistake is to shoot for the moon–aiming your sights far too high, and thereby setting yourself up for failure. Be fair to yourself: Assess what you've been able to achieve in the past, and work off of this baseline. The primary example of this is the ubiquitous, "I'm going to quite smoking," a resolution that tends to get blown off—literally—during the latter stages of a New Year's day hangover. Make a more reasonable pledge, such as "I'm going to cut down each month with the goal of quitting by the end of the year."
3. Make a single resolution. We all have many aspects we'd like to improve, but don't try and take them on all at once. Focus on one major goal. If you're succeeding come mid-year and want to add something else, that's great. January isn't the only time you can set goals for yourself.
4. Target behavioral change rather than a number. You may target something like an event or race as part of your plan, but make the ultimate goal to change your behavior. That way if you get sick, injured, or are too busy to participate in your event, you can still see your resolution through.
5. Plan in advance. Statistics are skewed by those who make resolutions at the last minute. These resolutions often don't make it through the first night. Planning ahead allows you to make rational decisions about what you are capable of. It also allows you to figure out how you're going to break old patterns or avoid temptation.
6. Allow some failure. It isn't realistic to think you'll make it through an entire year without a glitch–after all, none of us are perfect. A resolution that doesn't account for any slip-ups is one that's designed to fail. Find ways to make up for mistakes, and don't be too hard on yourself. Mistakes are part of life.
7. Get Support. Announce your resolution to family and friends so that they can be there to help... and then allow them to help. Even the strongest of us need support from time to time. For most of the popular resolutions (exercise, diet, smoking, etc.), there are support groups available. You can find many of them on the Message Boards.
8. Change your point of view. The mind is a powerful ally. Re-program yours to focus on the positive effects of your resolution. Instead of thinking about how it might rob you of a pleasure, focus on how it's going to make you feel happier and healthier. So, instead of "cutting down on drinking," you are "treating your body with more respect."
9. Stick to the plan. Don't give up. Throughout an entire year, you're bound to go through a bad stretch or two; we all do. Hang in there and fight through it. Even if you barely have the motivation to get out of bed, keep going. Fighting through the bad times gives you resolve and makes the good times that much sweeter. And don't forget the Nietzschean rhetoric: "What doesn't kill you, makes you stronger."
10. Remember the ultimate goal. All you're really trying to do is improve your life, right? Keep this in mind, and keep going even if you slip on the original goal. Because what is failure anyway? You still improve, just not as fast as you had planned, which by definition in the grand scheme of things is not failure at all, but success.

Happy New Year!

2010-01-04T22:17:00.001-08:00

Happy New Year! I hope that everyone had a happy, safe, and healthy New Year! We have thoroughly enjoyed the holidays here on this side of the world and are now trying to get back to a normal routine.

I'm in Week 30 of my pregnancy and am SO ready to have this baby! But, still have a ways to go. I had another doctor checkup today and they did another ultrasound. Looks like we're having a girl!

I wanted to post an article here by Jordan Rubin that may be helpful in making your New Year's "resolutions". This is the time so many people decide they want to get healthy and in shape, yet so many fall off the wagon in such a short time. Don't be a statistic! Read the article for some tips, feel free to email me for info on getting into the best shape of your life, and check back here for more tips on making the commitment last. If I'm not already coaching you, click here or on my photo to have me coach you for FREE. Make this the time you WILL change your life for the better.

DECIDE * COMMIT * SUCCEED

Revolutionary Thinking for 2010

A poll conducted by Harris Interactive® indicates that, among adults who make New Year’s resolutions, women are more likely to make resolutions than men are, but that men are more likely to keep them. Interestingly enough, the men were also more likely to talk with their spouses about their resolutions than the women were. The poll was conducted in October/November 2008 and involved 2,256 U.S. adults.
Of the nearly 1,485 people polled who do make New Year’s resolutions, only about 382 of them often or always keep them. That’s not a great average, but it may be an accurate reflection of the New Year’s resolution success rate—or the lack thereof. Perhaps you’re one of the thousands who make New Year’s resolutions each year, and are among the thousands who can’t or don’t follow through with those resolutions.
Don’t feel bad. You’re not alone.
Jordan English Gross, COO and founder of Dorthy.com, a company focused on helping people achieve their goals, says, “The New Year is often the one time of year when people start thinking about their goals and dreams, only to end up back where they started the following year.”
Not surprisingly, one of the most popular New Year’s resolutions people chant is, “This year’s going to be different. I’m going to lose that weight and keep it off.” Unfortunately, what Gross says often rings true—we end up back where we started—and are unsuccessful at managing our weight.
Maybe instead of making a resolution, we should make a revolution. You heard right. A revolution…it’s a sudden, complete or marked change in something. And since many resolutions don’t stick, a revolution might just be the answer.
Revolutionary thinking almost always necessitates deliberate and dedicated action to see things through. Being revolutionary is synonymous with unprecedented, novel, drastic and unorthodox. It’s the very thing most people need to get in their gut before they see the changes and results they seek.
Sonja Lyubomirsky, professor of psychology at UC Riverside and the author of the How of Happiness, says, “My own research shows that 50% of individual differences in happiness are governed by genes, 10% by life circumstances, and the remaining 40% by what we do and how we think. The secret to happiness lies in that 40%. If we observe genuinely happy people, we find that they do not just sit around being contented. They make things happen. They pursue new understandings, seek new achievements, and control their thoughts and feelings.”
Revolutionary thinkers are movers and shakers—people who don’t just sit back and watch things happen or even just scratch their heads and wonder what happened. They make things happen.
This New Year’s Eve, maybe you should pass on the New Year’s resolution and bring on the New Year’s revolution instead. Who knows? The new year might just usher in a new you.
Let the revolution begin.

Third Trimester...Here I Am!

2009-12-13T12:54:00.000-08:00

It's a brand new week and a brand new day and I am happy to say that I am now "officially" in my third trimester! I know I've been MIA from this blog for the last two weeks but am back now and ready for Christmas! Have had some struggles with the pregnancy the last two weeks but thankfully nothing serious. Found I have a potassium deficiency and my sodium has been too low, which has resulted in my hands, feet and ankles swelling, and basically, me just feeling miserable. I will be blogging more later this week on what I've learned about potassium and sodium through this. Pretty interesting (to me anyway!).

Today I have my 6 month checkup and am hoping the ultrasound will tell us what this little one is! Will definitely be blogging about what we find out!

Send me your Christmas recipes (healthy ones, please!) so we can add to the Healthy Holiday Recipe Exchange! Check back here this week for new recipes and who knows what else I'll feel inspired to blog about! Have a great week and enjoy the season!

The Birth of Shakeology®

2009-11-30T15:12:00.000-08:00

By Darin Olien, The Ingredient Hunter

Sometime in the middle of 2006 I was well into traveling, hunting, and discovering many plants, nuts, fruits, and other superfoods around the planet. I was heading to the source and meeting the people in the fields, rainforests, and mountaintops of places like Peru, Costa Rica, Bhutan, Australia, Tahiti, and places in between—drawn by an insatiable curiosity of what is out there. The places I have been are some of the most abundant and ecologically diverse places in the world and home to an amazing display of vibrant, health-filled plants. With the herbal discoveries I was making I was passionately formulating many concoctions—testing, eating, experimenting, importing these miracles of earth. I fueled myself as well as friends and some extreme athletes and celebrity peeps
One day in 2006, I got a call from my Argentine friend, Miguel, who had met a woman at our local vitamin shop who was doing some similar things on the nutrition front. I met and had an amazing, synchronistic conversation with the vibrant and brilliant Isabelle Daikeler! We had very similar points of view and many synergies on nutrition, wellness, and life, really. It is rare that I find someone who is living, demonstrating, and traveling on a path of true commitment to vibrant living like Isabelle is. She told me she had heard of and even tried some of my formulas and thought there might be an opportunity for me to work with her husband's company. A week or so later, I was back at their home, out by the pool, and met Carl Daikeler for the first time.
Carl, too, was very open, caring, and willing to share where he was coming from. He shared with me his vision of the company, where they are now and where he really would like to go and his desire to impact the lives of millions of people and crank up the company's nutritional division! He said he was thinking about a meal replacement called "The Healthiest Meal of the Day." He said to me, "I know you have formulated these other things but could you take us in this direction and formulate a top-notch, incredibly nutritious, yummy meal replacement?" The first thought was: Of course I could do that, it's what I love to do! You see, I have so many ideas in my head for developing avant-garde formulas and using exotic ingredients that of course I want to get them out there to people, millions of people. And here is this guy, giving me an opportunity to do my thing – to take the ball and run with this vision – well, I am in! And I know without a doubt nothing would have happened if it hadn't been for Isabelle trailblazing her knowledge and understanding to Carl, slowly downloading him information about this world of Super-Functional nutrition! And she was such a blessing and hugely instrumental for me then and now, even being able to have this groundbreaking opportunity by the ground she forged with the company well before I arrived. And I have to tell ya, the thing that sealed the deal for me was who Carl and Isabelle were as people, the caring they had and the large vision, rooted in creating a rewarding impact for millions of people.
I have never set out to work for a big company or a corporation or other people, for that matter. I have always been an entrepreneur, doing my own thing… traveling around, formulating, discovering, adventuring, answering to no one… doing exactly what I wanted to do. So, to even consider working with a big company was a big deal for me… probably because I am a control freak and didn't want to have to compromise or cut corners like so many companies end up doing. I have had my experiences with other very large nutrition companies saying they wanted the latest and the greatest, and when it came down to it they were not really willing to do what it takes, not willing to take the risk of giving the customer something extraordinary without cutting corners. That is gonna be a deal breaker for me because I don't cut corners so I naturally turned away from them and continued to do my own thing. It always came down to $$, margins, and their lack of vision from my point of view. It's like when Ferrari made their car… they put the very best parts in it and said, "We are not skimping on quality and if people want the best they will pay for it," so they did it! Well, I knew I wasn't gonna skimp and Carl proved he wasn't gonna either, so we were able to put the Ferrari of shakes together in Shakeology®. Now, Carl knows better than me, but I remember the tension in those meetings at Beachbody when I told them how much it would cost to put something like this together and there were more than a few business dudes in that room who thought I was nuts and it probably couldn't and wouldn't work! Well, the big boss man, Carl, always pulled through and saw it and believed in it even when others didn't… he knew we had to do it no matter what it takes, even if it was more expensive than the average swag product on market. All of that and the invitation from Carl and Isabelle made the difference for me. And from my point of view, Carl basically said in the beginning, "I trust you can do this, so go do your thing!" He supported me in being me and gave me the freedom to create what is best for the product and people. So we had a deal, and with a smile and a handshake we started rollin'!
How do I put a formula – this formula – together? I first had to start from scratch, a clean slate! I didn't want to start with a point of view of something or someone else's ideas. My first question was… what is "Shakeology"? (Of course we were not calling it that at the time. Carl came up with that brilliant name later.) When Carl asked me to create "The Healthiest Meal of the Day," I was beyond stoked! Because I have seen, smelled, tasted, discovered, and experienced some very amazing superfoods in my life and in my travels, the opportunity to start getting that potency and vibrant nutrition into as many BODIES as possible was and is exciting. And given where some of the plants are from and how they are grown, there is no way most people would be able to experience these superfoods otherwise.
It can be quite a daunting task to formulate something that is for everybody when every body is different! However, there are things that are universal when you start to look at what is missing in most people's diets in our society today. That is where I started to formulate from – by filling in the gaps of what people's bodies require, what the typical Beachbody customer's body requires. I asked myself, what are the nutrients that are not being delivered in "normal" eating conditions today? In addition, one of the biggest keys was using ingredients that are as close to their natural, whole-food state as possible. And last, I know firsthand that it doesn't matter how good it is nutritionally if it doesn't taste good. If it's not convenient and good-tasting, it will not work and no one is going to consume it. But, I knew it was possible to make it taste good… it hadn't been done before but I knew I could do it while not making the fatal mistakes others make, like cutting corners and using synthetic, artificial sweeteners and lower-quality ingredients… not this one, not a chance! With all those potent herbs, grasses, and exotics in there… whew, it took some time but we pulled it off! Hats off to all the guys in the lab… we spent many hours, days, and months playing with the formula and ingredients to get it to not only deliver super nutrition but to taste delicious!
It is an exciting thing because even though there are thousands upon thousands of supplements, foods, herbs, and perceived miracles out there, there are so very few that are any good. One of my philosophies when I put formulas together (and, really, how I approach all of life) is to treat others as if they already KNOW even if they don't know! So, even if they don't know cognitively on some level their body does! Meaning, I put the best product together I can at the time with the highest-quality ingredients, testing, sourcing, using sustainable means, period. The selling will come from that integrity, quality, and nurturing we put into the entire process and product. People know when they are being told the truth or a lie. Long story short, that golden rule thing is something that naturally comes out in what I do and formulate… because for me, that's what I would want in a supplement, myself. Have I told you that I am selfish? I don't do anything I don't want to do especially when it comes to quality eating and supplementation. My friends certainly know this! I think of myself when putting together supplements and I only put the things in that I would myself consume. I have never understood why people would do things or promote things that they do not do or believe in themselves. So, of all formulas I produce, foods I consume, recommendations I give, chances are I have lived it and am living it! I certainly did with Shakeology. (And, by the way, I drink it every day!)

Recipe for Pumpkin Pie Shakeology

In addition to all the amazing Shakeology ingredients, you'll also get the nutritional benefits of pumpkin, which contains lutein, fiber, and alpha and beta carotene. Plus, the healthy polyphenols in cinnamon help regulate blood sugar levels.

· 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)

Combine all ingredients in blender and combine until smooth. You can substitute pumpkin pie spice for the cinnamon and nutmeg or add more pumpkin for a thicker shake. Makes 1 serving.
Preparation time: 5 minutes

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

* Watch for a future post on the "continuing story" of Shakeology and more great Shakeology recipes!

Pumpkins!!!

2009-11-29T13:49:00.000-08:00

It’s pumpkin week at our house! If you have kids, more than likely you have an abundance of leftover pumpkins lying around your house – you know, the ones they got at the Pumpkin Patch field trips, from school parties, and the ones they talked you into buying at the grocery store and roadside stands. Well, DON’T throw them out! You may not realize it, but pumpkin is one extremely healthy food for you and has many uses, not just the usual pumpkin pie. Here’s some ideas, nutrition info, and recipes:

Bake or steam the pumpkin and just eat the flesh with a little salt and butter. Mmmmm! I LOVE it this way!
Pumpkin seeds – rinse all the “gunk” off and dry; spread out on a baking sheet sprayed with olive oil, spray a thin coating of olive oil over the seeds and add a little salt; roast in the oven at about 375 till golden brown. There’s never enough seeds in one pumpkin for our family!
Soups – Make a chicken or turkey broth based soup and add about 2 cups pumpkin. I confess I make this year round! For a creamier version, add some milk.
Pumpkin can be used as a substitute or partial replacement for the fat in a baking recipe. It makes baked good sooooo moist. Below are some recipes where I add pumpkin.
Pumpkins contain the antioxidant beta-carotene, which is known to lower the risk of some cancers. It also has another carotenoid, beta-cryptoxanthin. One half cup of mashed, cooked pumpkin only has 24 calories, 6 carbs, and zero fat!

Pumpkin Muffin Recipe

2 cups cooked pumpkin
1/3 cup brown sugar
2 eggs
1 cup milk
1 tsp. vanilla
2 cups whole wheat flour
1 tsp. cinnamon
½ tsp. each of nutmeg, ground ginger, ground cloves
1 tblsp. Baking powder
½ tsp. salt

Preheat oven to 375º. Blend pumpkin and sugar. Beat in eggs. Stir in milk and vanilla. Add all dry ingredients. Blend until barely mixed. Fill greased or paper-lined muffin cups 2/3 full. Bake 20-25 minutes until set and browned. If desired, sprinkle additional cinnamon over the tops before baking.

Pumpkin Pancake Recipe
(we enjoyed this for breakfast Thanksgiving morning)

1 egg
1 cup pumpkin
1 cup milk
1 tblsp. Brown sugar
½ tsp. salt
1 tsp. cinnamon
½ tsp. each of nutmeg, ginger, ground cloves
1 tblsp. Baking powder
1 cup whole wheat flour

Beat egg with pumpkin. Stir in milk. Add all dry ingredients except flour and blend. Blen in flour until all but very fine lumps remain. Cook on a greased surface over medium high heat. Turn pancake when edges become dry and most of top is bubbly.

Happy Thanksgiving!

2009-11-26T13:23:00.000-08:00

Happy Thanksgiving! I hope that everyone is having a blessed day and enjoying time with friends and family.

I planned on posting this recipe yesterday, but wasn't getting a good internet connection out here in the islands. So am trying again today. This my version of a Black Bean Salad recipe I came across awhile ago and really liked. I know it's not a traditional Thanksgiving food, but it looked so festive, I planned to serve it with our Thanksgiving dinner, but wouldn't ya know it, I forgot to put it out on the table, so guess we'll be eating on it with our leftover turkey!

Black Bean Salad

1 can black beans
1 can corn

1 can diced tomatoes (or use fresh if you prefer - it's just hard for us to get fresh tomatoes in the islands)

1/4 cup lime juice

1/8 cup olive oil

1/4 red onion, diced

Cilantro to taste

Combine all ingredients together and refrigerate overnight.

Have a great day!

Random Thoughts and Stuff

2009-11-23T17:07:00.001-08:00

Good morning! I can’t believe how fast November has gone by! It still feels like we just started September and here it is Thanksgiving week already! I hope that you all are preparing for a great holiday time of thankfulness this week. Here in our household, we are definitely looking forward to a time off from homeschool and our usual daily activities and some time of relaxation and fun. We have some fun Thanksgiving traditions in our family, and I’m really looking forward to enjoying them again this year.

Meanwhile, I’m now in my 24th week of pregnancy and anxiously counting the days till my due date! This pregnancy has not been my easiest and I’m looking forward to feeling “normal” again. I’m “passing the time” keeping busy with homeschooling my kids, planning and enjoying the holidays, and getting my Beachbody business a little more organized. I’m thrilled with the new coachees I now have and I love hearing how the exercise programs and dietary improvements are changing their lives. I’m just as excited that my team is growing and I love the way we build such relationships in this business. Also, Beachbody continues to give us more tools and resources to get the word out about their fantastic products and opportunities. Included in these tools are TWO websites given to each coach! One is my basic coaching site which tells about the company, my own personal story, links to shop for products, and opportunities to join the community, club, or my team as a Beachbody Coach! The other is my own personalized Shakeology site! This site tells everything you might want to know about Shakeology as well as info on how to order. So stop by one of my new sites today!

Have a great Thanksgiving week!

Our Thanksgiving Feast

2009-11-18T18:40:00.001-08:00

Woohoo! Thanksgiving is next week! Thanksgiving is not a national holiday in the country where I live (Micronesia) but our family, being half American, always celebrates it anyway. As there are quite a bit of Americans on the island these days, the stores usually stock turkeys this time of year and some of the other trimmings as well. So I’m gearing up for our holiday meal, I’m sure you all are as well. But do we have to make it “unhealthiest meal of the year”? Let’s pick the menu apart and see what we can do to make it healthier.

Turkey! The star of the show. Turkey is a healthy food, one of the healthiest meats there is. So why do we feel the need to take a perfectly good food and make it bad for us by basting it with tons of butter or worse – deep-frying the thing! (Hey, I live on an island where you can actually order deep fried hot dogs at restaurants so I've seen the obsession with frying!). Simply roast the turkey, basting with some olive oil and herbs and ta da, the highlight of the meal!
Stuffing. Another holiday favorite. Depending on the amount of butter/oils added and the kind of bread used, it can range from very unhealthy to not-too-bad. Select a stuffing recipe that uses whole grain bread and a lower fat content and hey, keep in mind that you don’t have to cover half your plate with the stuff! Also, stuffing is best cooked separately from the turkey as the juices from the raw bird can contaminate the stuffing.
Green Bean Casserole. Check out the recipe I posted earlier this month for a healthier version!
Sweet potatoes. Another perfectly healthy food, ruined by well-intentioned cooks over the holidays. I will never comprehend why anyone would want to take such a delicious food and then cook it to death till there are no nutrients left, THEN, mix it with all kinds of sugars and stuff, THEN top it with marshmallows! Actually, my favorite way to eat sweet potatoes is just baked till tender with a small amount of butter added. BUT I know the mainstream holiday crowd is not going to go for that one. So try cooking them, then whipping them with a small amount of butter and milk and if you really want that “sweet” taste, add a little brown sugar or evaporated cane syrup and some cinnamon and nutmeg. Good, and good for you!
Ok, other side dishes: Well, seriously, do you NEED to have some of every food on the planet? Usually our Thanksgiving dinner consists of the foods I have just listed along with cranberry sauce, corn (because my oldest daughter is obsessed with corn), and a green salad. I always have a huge tray of raw veggies for the family to munch on throughout the day before the meal as well, served with hummus or some other healthy dip. Sometimes I have whole wheat rolls, sometimes we skip the rolls, because, wow, this is a lot of carbs for one meal! I live in the South Pacific so of course rice is served with every meal, but we only use brown rice.
Desserts! Can’t forget the dessert! Again, do you need every dessert in existence? I took a poll in my family this year and have found no one here really likes pumpkin pie or pecan pie so we have decided to skip those altogether this year. They all voted for apple pie! And I will make my pumpkin cake that I posted the recipe for earlier this month.

So there you have it – our Thanksgiving Dinner. I want to enjoy the day and keep the focus on my family and what I am thankful for, not the food. Yes, we have a feast and a fine one at that – just not one that will make us sick for the rest of the day, and possibly for the rest of the week!

Fruit Punch Recipe

2009-11-16T16:59:00.000-08:00

If you’re anything like our family, you’re doing a lot of entertaining over the holidays. We have a huge extended family and I love having everyone in for gatherings this time of year. This past weekend I had the opportunity to host a Beachbody Home Fitness Party here at our home and it was a lot of fun. For the refreshments I wanted to serve all healthy foods and wanted to include a punch, rather than just serve water. But I had no recipe for a healthy punch, SO I made up my own! I “practiced” a few times the week before, with my children as official “taste-testers” and the resulting recipe I’m posting here. I hope that you enjoy it as much as we have!

1 cup frozen strawberries
1 cup frozen mango chunks
2 cups pineapple juice
2 cups orange juice
1 cup coconut milk (optional)
Ice

Puree frozen fruit in blender, adding juices as necessary. Add remaining ingredients and blend thoroughly. Blend with ice if a slush consistency is desired. Makes approx. 10 servings. Feel free to adjust the fruit ratios to get a different taste or even try with other fruits!

The Beachbody Coaching Opportunity

2009-11-13T11:14:00.000-08:00

Ok, I said I would be blogging this week on the Beachbody Coaching opportunity. So, here it is! One of the best decisions I’ve made in the nutrition/fitness world was to become an Independent Beachbody Coach. It’s a great way to meet your own fitness goals while helping others do the same along with making a little extra money doing something you love. Not only that, but you have the potential to build quite a business! Recently, Team Beachbody has added many new tools and resources for coaches to use to grow their business so really, there’s never been a better time to join the team! As a coach, I not only help others meet their goals by encouraging and motivating them, but I also receive a 25% off discount on all Beachbody products and nutritionals, and receive a “thank-you” check regularly from Beachbody for promoting their products. My upline coaches have put together a fantastic web-site that answers all the questions you may have about coaching and I urge you to check it out at http://www.getpaid2getfit.com/. Once you’ve looked the site over and have decided that this just might be for you, contact me at coachsueann@yahoo.com and I can walk you through the sign-up process or you can go straight to the sign-up page at this link here.