5 Easy Ways to Drink More Water Each Day

5 Easy Ways To Drink More Water Each DayI check in monthly with my fitness and nutrition clients and ask where they are struggling and how I can help for the month.

The past week I have been getting SO many people saying they are dehydrated and aren’t drinking enough water. In the past, I have been one of those people for sure!! I would get busy or distracted (squirrel) and forget to drink. Then at night I would have a headache or over eat or just get grumpy because I didn’t give my body one of the only things it needs to survive and thrive…water!

I am super good (for the most part) at getting a gallon of water in daily. So I wanted to share my “tricks” with you in hopes that they help you drink more water and stay hydrated. With the soaring Summer temps, getting into the habit NOW will assure a clear-pee easy breezy month for you.

1. I drink a quart of water immediately when I wake up.

I have a quart bottle in my bathroom and when I go in for my morning pee, I fill it up and drink it. I like to add lemon essential oil to it to sass it up. I also use this time to take my morning supplements and I take them one at a time instead of all together so that by the time I have taken them all, my water is gone!

2. I keep a bottle of water in my car.

Like a lot of you, I am in my car all the time. With nothing to do other than drive!! So I keep a full water bottle in my car and set a goal of making it empty by the time I get to my destination…where I refill it and set the same goal to the next destination!!

3. Take a 15 second drink at every single drinking fountain you walk past.

My grandpa taught me to never pass up the opportunity to drink out of a drinking fountain. This has stuck with me and wherever I am, when I see a drinking fountain, I take 15 seconds worth of water (or more).

4. Fill your bottle for your workouts.

If your workout is under an hour, you don’t need a sugary or caffeinated drink to get through it. Your body just needs (and wants) water! Make a point to fill up your bottle with water before every workout whether at home, at the gym, or outside, and drink the entire thing during or after. I like doing this while I am swimming as I have to stop at the end to switch equip, start a new set, etc, so I just guzzle some H2O throughout my swim and typically end up drinking 2 quarts just during the swim!

5. I drink a quart of water before bed.

Now I know what you are thinking, and YES! I pee like 3 times every night. It doesn’t bother me, but if you want to avoid that, drink your final quart after dinner or an hour before bed. I also have a few evening supplements, so I do the same thing as in the morning by taking them one at a time. In the evening I add orange essential oils to my water to spice it up.

We do a water challenge every 8 weeks in our facebook support group. You can join us here…

https://www.facebook.com/groups/RealResultsROCK/

Here are more deets about our water challenge…

http://www.foodfitnessfinancefun.com/food/nutrition-challenge- 1-drink- more-water/

Here is the link to order your essential oils…

www.KirstenMcCaySmith.com

You Can Eat Healthy Anywhere

You Can Eat Healthy AnywhereI had to write a quick post to let you all know you can eat healthy anywhere in the world!! OK…let me rephrase that so I don’t get people yelling at me because I haven’t been everywhere in the world and I’m sure there are some remote crazy places where there are no healthy options.

I am talking about the US and any other 1st world country or resort you visit on your travels!! Places the majority of us would travel.

I am doing a Clean Eating Challenge and I invited all my friends on Facebook to join me. I started following up today with the people who were interested and within a couple minutes, I got 2 responses from people saying they can’t do it because they are going out of town?? At first I was confused because you can eat clean and healthy anywhere in the world (well you know…pretty much anywhere), but then I realized maybe they don’t know that! So I decide to write this as a reminder.

When you are traveling it is for sure a challenge to eat healthy, but with a little planning and preparation, it’s actually very doable. I personally travel more than the average person (just about every month) and recently spent 2 ½ years traveling full time in an RV, so I would love to give you some tips from my experiences to help you have a better, healthier one…if that’s what you want.

I have a feeling that most people use traveling and vacations as an excuse to eat crap and indulge (I totally used to be that way), but for those of you who care about your health or travel so much that indulging is resulting in weight gain and health deterioration, this is for you!

Road Trips…

  • Bring your own food. Bring a cooler full of cut up veggies, grapes, watermelon, berries, and pineapple.
  • Make your own trail mix with pistachios, dried fruit, and dark chocolate chips.
  • Bring at least a gallon of water and make a goal of drinking it during the day.
  • Bring a carton of almond milk and your shaker cup so you can easily mix a protein shake.
  • Bring raw fruit/nut bars.
  • If you do like eating out, choose a salad with extra veggies and avocado at Subway or a baked potato w veggies at the restaurant for dinner.
  • Drink extra water. If you get bored of water, drink Vitamin Water or another non-sweetened, non-artificially flavored drink.
  • Put your food out of reach so you will only eat it when you are hungry, not snacking all day just because you are tired or bored.

Air Travel…

  • Bring snacks (non-liquid of course) like raw fruit/nut bars, seeds, apples, and carrots.
  • Don’t get to the airport hungry!!
  • If you do choose to eat at a restaurant in the airport, make healthy choices, there are plenty to choose from. Cinnabon smells so good but will make you feel like crap the entire flight AND you will be hungry an hour later!
  • As soon as you get through security, buy the biggest bottle of water you can find.
  • If the flight is providing drinks, choose V8 or 100% fruit juice. And then chase it with water.
  • If you are tired, nap instead of eating. If you are bored, read or play a game instead of eating.
  • Plan ahead for where you will eat when you get to your destination. Make it someplace you love so that you have incentive not to over eat during travel.

Staying in a Hotel…

  • Plan for a hotel with a fridge.
  • Get online and search for healthy restaurants around town. Or even better, find a health food or grocery store nearby and stop on the way to the hotel. Many even deliver now.
  • Stock up on easy healthy snacks like all the ones mentioned above.
  • If you do choose to eat all your meals out, save half your healthy option (all restaurants have them) and put it in your hotel fridge for another meal. Chefs will prepare meals to your specifications, just ask!!

I know there are a bunch of other travel situations, and I have not been in ALL of them, but I would love to help you with your specific circumstance if you truly want help in staying healthy and fit while traveling.

Please reach out as I would love my years and years of trial and extra error to help yours be more success and less failure!

Stay connected at…

www.FoodFitnessFinanceFun.com/Newsletter

Or text FFFF to 22828

Happy and Healthy Travels this Summer!!!

See you soon!

Nutrition Challenge #7: Avoid Artificial Crap…Artificial Flavors

Nutrition Challenge 7 : Avoid Artificial Crap, Artificial FlavorsI have an amazing community in a Facebook group who are positive, motivational, inspirational, supportive, and all striving to become a better version of themselves. I started the group 4 years ago and it is one of my favorites groups.

It’s a safe place to share struggles and triumphs and we always encourage every member to be open and honest. We also don’t judge or discriminate as we are all such different people.

Since health and weight loss are highly affected by nutrition, every week we run a nutrition challenge as a group. There are 8 challenges that run a total of 9 weeks. And then we repeat. The best thing about this process is that you can see progress from one challenge every 9 weeks. For example, one of the weeks is AVOID DAIRY.

When I first started the group, I wanted to be dairy-free, but was still having it 2-3 times each week. Even though my goal was always 7 days dairy-free, I would still have it a few times a week. After a few 9 week rounds, my dairy started going down to 1-2 times a week, and then to once a week. I eventually succeeded with my goal of 7 days without dairy!! Baby steps (of course) but in the end I accomplished what I set out to do. And as most of you know, I am now 100% dairy-free and have been since the beginning of the year.

Now if you don’t WANT to do all 7 days, you can set your OWN goal. For example, one of our weeks is AVOID SUGAR. I for sure want to cut down on sugar, but I like to have a treat now and then, and I love oatmeal with PB and Grade B Maple Syrup. So my goal is for sure to cut down, but not necessarily to cut it out. So I look at my week ahead and my activities and decide how many days I want to aim for. It’s usually 5.

I like to do the challenges from least to most difficult for most people so that we see some successes before the struggles set in.

Today we will talk about WEEK #7: AVOID ARTIFICIAL CRAP: Artificial Flavors

I like to group all artificial stuff into one challenge. CRAP = sweeteners, colors, flavors, etc. Basically anything artificial that is in our foods…which is WAY more than we think. In fact, there are many labels that read: natural and artificial flavors (colors, etc) so foods we think are all natural, actually have a mixture of natural AND artificial crap min them…BUMMER!!!

So this challenge is truly a challenge. Label reading is the key to getting this right.

There are so many artificial sweeteners, colors, and flavors out there, I am going to divide this article into 3 parts…second up is artificial flavors.

Many of the processed foods that we buy today come with an ingredient label that lists “artificial flavors” as one of the key ingredients. Artificial flavors are simply chemical mixtures that mimic a natural flavor in some way.

Something you may not know is that both “natural” and “artificial” flavorings are bad for your health!

The only real difference between the two is the origin of the chemicals. Natural flavors are usually created from anything that is edible, while artificial flavors come from ingredients that are not edible.

Although natural flavors sound better, they can still be processed in labs and other chemicals can be combined to imitate real flavors. Currently, “natural” is too vague of a definition and is not closely monitored in the food industry. Don’t rely on the term natural when reading your labels. Use common sense when buying your food, avoid processed foods, read the label and buy products with ingredients that you recognize. Avoid any kind of flavoring, but if you must choose between the two, choose natural.

And again, an easy trick is to eat whole, real foods like fruit, veggies, and grains. Then you don’t have to read labels!! If you can’t pronounce the ingredient, your body PROBABLY won’t like it!

Here is an article I like on natural and artificial flavors…

http://organics.org/natural-vs- artificial-flavors/

And here are some comments from participants…

“I didn’t realize I was eating so much crap until I started reading labels. Thanks for making me aware of this!”

-Kayla

“My son gets a headache every time he eats anything artificial, so this challenge is helping our entire family.”

-Daniel

Here are deets on the avoiding artificial crap challenge…

https://www.youtube.com/watch?v=Arnywsy-_oU

And join us for info, articles, support, accountability, and education here…
https://www.facebook.com/groups/RealResultsROCK/

And EAT MORE WHOLE FOODS today…

See you SOON!

Eat Your Junk Food With Purpose

Eat Your Junk Food With PurposeThis is a subject I am very passionate about these days.

A…because I still love junk food

B…because I also want to be fit, fast, and healthy

C…because I believe in balance and baby steps and meeting people where they are at…including myself

So what do I mean by “eat your junk food with purpose”? I mean, if you are going to eat crappy food that does nothing for you nutritionally, eat it for a reason. Not mindlessly while watching TV or driving.

Eat it when you are happy or sad or anxious or whenever it will make the biggest positive impact on you and your life.

What do I mean by junk food? Food that does NO good for you (nutritionally) by eating it. Like soda, or chips, or ice cream, or movie popcorn.

For me, I like to eat crappy foods when I am anxious or overwhelmed. Typically early in the week I feel OK, so if I have a soda in the fridge, I don’t NEED it on Monday. I may want it on Monday, but I know on Friday I will NEED it. And since I don’t want to drink one on Monday AND Friday, I will save it for Friday!

Make sense?

I also like to eat snacks while watching movies. We sometimes watch parts of a movie throughout the week, maybe 30 minutes each night before bed, but on the weekends we do movie marathons where we sit on the couch for hours watching movies. Of course I would love to eat snacks watching movies every day of the week, but like I said, I also want to be fit, fast, and healthy, which only allows a couple days each week for movie snacks. It’s more fun to eat my snack all weekend long while enjoying our movie marathon than shoving snacks in during a quick 30 minute section of a movie, so I choose to wait until the weekend to enjoy my movie snacks. Got it?

And finally, I love eating massive amounts of my fave foods like pizza, saag, Del Taco, and mac and cheese. Would I like to eat them every night for dinner? Sure!! Who wouldn’t? But that is exactly what I used to do and ended up tired, sick, stressed, over my ideal weight, and fighting constantly with my disordered eating. Now I save these special pig-out sessions for after a long workout or race. That way I know the calories are filling in the deficit I created during my training. To be clear, this is NOT my recovery meal, I make sure I get proper nutrition immediately after training/racing, which is how I recover so much more quickly now than I used to, which also helps with curbing my junk food cravings…a little!

In my ideal world, I wouldn’t even want any food that wasn’t benefitting me as an athlete and a person, but unfortunately I am not quite there, so in the meantime, I make sure I am not mindlessly throwing nutritionally void foods into my body on a regular basis. Instead I am being mindful and making very specific choices about where and when I consume my empty calories.

If you want help with this, join our community at…

www.facebook.com/groups/RealResultsROCK

Or if you want to see what I eat for junk food follow me at…

www.instagram.com/vegandivakir

Happy eating…ALWAYS!

See you soon!

93 Ways to Drink Our New Café Latte Shakeology

93 Ways to Drink Our New Café Latte ShakeologyLast month I ran a “taste test” group for my clients to try out our new flavor of Shakeology, Café Latte.

The new flavor is made with a whey protein, and since I am vegan, I didn’t want to try it, so I relied on my peeps to try it for me and report back on their findings. I had each member of the panel drink it every day for a month, post their recipes, and then let me know at the end how they liked the taste, etc.

Since I am vegan and don’t like coffee, I wouldn’t drink Café Latte Shakeology. But if I did, I would probably mix it with vanilla almond milk. That’s what I mix my Vegan Chocolate Shakeology with almost every day for breakfast, and LOVE IT!

So when I started seeing these people’s recipes, I was surprised to say the least. I could only imagine Café Latte to be mixed with flavors like chocolate, vanilla, caramel, and coffee. These people were mixing in all sorts of fruits and other crazy things…and they were raving about the resulting flavors.

I didn’t want their creativity and experimentation to go to waste, so I decided to write a post containing some of the recipes that were shared in our group.

There were several that ended up “not so good” after mixing them, so I obviously didn’t include those.

Here are some of the successes…

1 scoop Café Latte Shakeology

  • 4oz unsweetened chocolate almond milk
  • 1 cup ice
  • 3 oz water
  • 60ish chopped Lily’s Dark Stevia Sweetened chocolate chips

1/2 scoop Café Latte Shakeology

  • 1/2 scoop Vegan Chocolate Shakeology
  • Shakeology Boost Power Greens
  • 1/6 cup applesauce
  • 20 oz water

1 scoop Café Latte Shakeology

  • 1 cup ice
  • 1/2 cup water
  • 2 tablespoons vanilla Shakeology
  • 1 scoop chocolate amazing grass green superfood powder
  • 1 tablespoon cocoa powder
  • 1/2 cup blueberries

1 scoop Café Latte Shakeology

  • 10 grapes
  • 1 tsp pre-soaked chia seeds
  • 4 oz unsweetened almond milk
  • 12 oz water

1 scoop Café Latte Shakeology

  • 1/2 avocado
  • 2 tbsp pecans
  • 2 tsp cocoa powder
  • Ice and water

1 scoop Café Latte Shakeology

  • 1/4 cup pineapple
  • 4 oz unsweetened almond milk
  • 14 oz water

1 scoop Café Latte Shakeology

  • 1 cup blueberries
  • 1 Tablespoon peanut butter
  • 1 scoop cafe latte
  • 1 Tablespoon cocoa powder
  • 1 cup water
  • 1/2 cup ice

1 scoop Café Latte Shakeology

  • 1/2 Sambazon Acai Superfruit Pack
  • 1 tsp unsweetened cocoa powder
  • 4 oz unsweetened chocolate almond milk
  • 1 cup mixed greens
  • 14 oz water

1 scoop Café Latte Shakeology

  • 1 cup chocolate almond milk
  • 1 scoop cafe latte
  • 1/2 cup water

1 scoop Café Latte Shakeology

  • 2 tablespoons vanilla whey protein powder
  • 1 cup water
  • 1/2 cup chocolate almond milk
  • 1 cup blueberries

1 scoop Café Latte Shakeology

  • 1 tsp unsweetened cocoa powder
  • 4 oz unsweetened chocolate almond milk
  • 14 oz water
  • 1/8 medium banana
  • 1 tbsp unsweetened applesauce
  • 5 grapes
  • 1 cup spinach

1 scoop Café Latte Shakeology

  • 1/4 cup frozen peaches
  • 3/4 cup romaine lettuce
  • 12 oz water
  • 4 oz unsweetened chocolate almond

1 scoop Café Latte Shakeology

  • 2 figs
  • 2 oz nonfat plain Greek yogurt
  • 18 oz water

1 scoop Café Latte Shakeology

  • 1/2 banana
  • 2 tbsp peanut butter
  • 2 tsp cocoa powder
  • Ice and water

1 scoop Café Latte Shakeology

  • 1/2 cara cara orange
  • 1/2 cup blueberries
  • 1 scoop cafe latte
  • 1 Tablespoon cocoa

1 scoop Café Latte Shakeology

  • 1 Tablespoon chia
  • 1/2 cup cherries
  • 1/2 scoop chocolate
  • 1/2 scoop cafe latte
  • 1 cup coconut milk beverage
  • 1/2 cup ice

1 scoop Café Latte Shakeology

  • 3/4 scoop Cafe Latte Shakeology
  • 1/4 scoop Vegan Chocolate Shakeology
  • 1 heaping tsp unsweetened cocoa powder
  • 18 oz water

1 scoop Café Latte Shakeology

  • 1/2 orange
  • 2 tsp cocoa powder
  • Ice and water

1 scoop Café Latte Shakeology

  • 2 tbsp unsweetened coconut
  • 1/2 banana
  • 2 tsp cocoa powder
  • 2 tbsp pecans
  • Caramel extract
  • Ice and water

1 scoop Café Latte Shakeology

  • 1/2 scoop Cafe Latte Shakeology
  • 1/2 scoop Vegan Chocolate Shakeology
  • 1 1/2 tsp unsweetened cocoa powder
  • 4 oz unsweetened chocolate almond milk
  • 12 oz water
  • 2 tbsp unsweetened applesauce

1 scoop Café Latte Shakeology

  • 1/2 cup blueberries
  • 2 tbsp avacado
  • 4 oz unsweetened chocolate almond milk
  • 12 oz water

1 scoop Café Latte Shakeology

  • 1/2 cup cherries
  • 1/2 scoop chocolate Shakeology
  • 1 Tablespoon amazing grass green superfood berry flavored powder
  • 2 tablespoons hemp seeds

1 scoop Café Latte Shakeology

  • 1 clementine orange
  • 4 oz unsweetened vanilla almond milk
  • 14 oz water
  • 6 almonds

1 scoop Café Latte Shakeology

  • 1/2 cup cherries
  • 1/2 cup blueberries

2 tablespoons chocolate Shakeology

  • 1 cup coconut milk beverage
  • 1/2 cup water

1 scoop Café Latte Shakeology

  • 1 Tablespoon chia seeds
  • 1/2 scoop chocolate Shakeology
  • 1/2 cup coconut milk beverage
  • 1 cup water

1 scoop Café Latte Shakeology

  • 1 cup blueberries
  • 1/2 scoop vanilla Shakeology
  • 2 tbsp pecans
  • 1 tsp cocoa powder
  • Hazelnut extract

1 scoop Café Latte Shakeology

  • 2 tbsp peanut butter
  • 1/2 banana
  • 1 tsp cocoa powder

3/4 scoop cafe latte Shakeology

  • 1 cup cherries
  • 1/4 scoop strawberry Shakeology
  • 1 tsp cocoa powder

1 scoop Café Latte Shakeology

  • 3oz tofu
  • 1/2 clementine orange
  • 3oz unsweetened chocolate almond milk
  • 12 oz water

1 scoop Café Latte Shakeology

  • 1 Tablespoon cocoa powder
  • 1/2 cup blueberries
  • 1 Tablespoon chia seeds

1 scoop Café Latte Shakeology

  • 1/2 teaspoon cinnamon
  • 1 Tablespoon cocoa powder
  • 1 cup water
  • 1/2 cup chocolate almond milk

1 scoop Café Latte Shakeology

  • 1 c. Water
  • 1 tsp. Cocoa powder
  • 1 dash cinnamon
  • 1 tsp. Honey
  • Ice

1 scoop Café Latte Shakeology

  • 2 tbsp oats
  • 1/4 medium banana
  • 3 tbsp unsweetened applesauce
  • 1/4 unsweetened chocolate almond milk
  • 3/4 cup water

1 scoop Café Latte Shakeology

  • 4 tbsp. unsweetened applesauce
  • 1/2 cup unsweetened chocolate almond milk
  • 3/4 cup water

1 scoop Café Latte Shakeology

  • 1/4 scoop chocolate Shakeology
  • 3/4 cup dark cherries
  • 1/2 teaspoon cinnamon
  • 1/2 cup coconut milk beverage
  • 1 cup water

1 scoop Café Latte Shakeology

  • 12 oz water
  • Ice

1 scoop Café Latte Shakeology

  • 1 scoop cafe latte
  • 12 oz hot coffee
  • 2 tbsp of peanut butter

1 scoop Café Latte Shakeology

  • 1/2 banana
  • 2 tbsp hazelnuts
  • 1 tsp cocoa powder
  • Dash of hazelnut extract

1 scoop Café Latte Shakeology

  • 3 tbsp butternut squash
  • 3oz unsweetened almond milk
  • 12oz water
  • 1/4 tsp vanilla extract
  • ½ tsp cinnamon
  • 3/4 cup spinach

1 scoop Café Latte Shakeology

  • 1/2 cup chocolate almond milk
  • 1 cup blueberries
  • 2 tablespoons pecans
  • 1 cup water
  • 1/2 ice

1 scoop Café Latte Shakeology

  • 2 tbsp pecans
  • 1 tsp cocoa powder
  • Dash of caramel extract
  • Ice and water

1 scoop Café Latte Shakeology

  • 1 cup cherries
  • 1 tsp chocolate cocoa powder
  • 2 tbsp pecans
  • Water

1 scoop Café Latte Shakeology

  • 1 c blueberries
  • 2 tablespoons vanilla Shakeology
  • 1.5 cups water
  • 1 Tablespoon raw greens powder berry flavored
  • 1 scoop Café Latte Shakeology

1 tsp unsweetened cocoa powder

  • 1/4 medium avocado
  • 1 tbsp chia seeds- added after blended and soaked overnight
  • 2 cups spinach
  • 16 oz water
  • 3 oz unsweetened chocolate almond milk

1 scoop Café Latte Shakeology

  • 1 c. Unsweetened almond/coconut milk
  • 1/2 c. Water
  • 2 T. PB
  • 1/2 c. Raspberries

1 scoop Café Latte Shakeology

  • 1 Tablespoon organic peanut butter
  • 1 cup water
  • 1/2 cup unsweetened coconut milk beverage
  • 1 cup mixed frozen berries
  • 1 Tablespoon amazing grass green superfood berry flavored powder

1 scoop Café Latte Shakeology

  • 1.5 c. unsweetened almond/coconut blend
  • 1 tsp. Cocoa powder
  • 2 T. Peanut butter
  • 3/4 c. Frozen strawberries

1 scoop Café Latte Shakeology

  • 1/2 banana
  • 1/2 cup blueberries
  • 1/4 cup pecans
  • 1/2 scoop vanilla Shakeology
  • Ice and water

1 scoop Café Latte Shakeology

  • 1 Tablespoon cocoa powder
  • 1 tablespoon pecan pieces
  • 1 tablespoon unsweetened dried coconut
  • 1 cup cherries

1 scoop Café Latte Shakeology

  • 4 oz unsweetened chocolate almond milk
  • 12 oz water
  • 1/8-1/4 tsp vanilla extract
  • About 1- 1/2 tablespoons avocado

3/4 scoop Café Latte Shakeology

  • 1/4 scoop chocolate Shakeology
  • 5 drops toffee flavored stevia
  • 1/2 cup coconut milk beverage
  • 1/2 cup ice cubes

1 scoop Café Latte Shakeology

  • 1 cup cold coffee
  • 1 packet stevia
  • 1 tbsp caramel flavoring
  • Ice

1 scoop Café Latte Shakeology

  • 12oz water
  • 55 chopped unsweetened carob chips
  • 1/4 small banana

1 scoop Café Latte Shakeology

  • 1/4 scoop chocolate Shakeology
  • 1 cup frozen dark cherries
  • 1/2 cup unsweetened coconut milk beverage
  • 1 cup water

1 scoop Café Latte Shakeology

  • 2.5 tbsp. Low fat cottage cheese
  • 16 oz Water
  • 5 Unsalted cashews

½ scoop Café Latte Shakeology

  • 1 cup unsweetened almond milk
  • ½ scoop Chocolate Shakeology
  • 1 tsp. pure caramel extract
  • 1 dash salt (or Himalayan salt)
  • 1 cup ice

1 scoop Café Latte Shakeology

  • 1.5 c. water
  • 2 T. coconut milk
  • 1 c. frozen strawberries

1/2 scoop Café Latte Shakeology

  • 1.5 c. Water
  • 2 T. Coconut milk
  • 1 c. frozen cherries
  • 1/2 scoop strawberry Shakeo

1 scoop Café Latte Shakeology

  • Two cups unsweetened coconut milk
  • 1 packet stevia
  • 1 packet unsweetened dark cocoa (I use CocoaVia)
  • Ice

1 scoop Café Latte Shakeology

  • 1/2 banana
  • 2 tbsp pecans
  • Ice and water

1 scoop Café Latte Shakeology

  • 1/2 c. Coconut milk
  • 1 c. Water
  • 1 tsp. Unsweetened cocoa powder
  • 1 banana
  • 6 ice cubes

1 scoop Café Latte Shakeology

  • 1.5 c. Water
  • 1 c. Frozen cherries
  • 1 tsp. Cocoa powder
  • 1 T. Hazelnut liqueur (i didn’t have any extract)

1 scoop Café Latte Shakeology

  • 2 c unsweetened vanilla almond milk

1 scoop Café Latte Shakeology

  • 1 tbsp unsweetened dark chocolate cocoa powder
  • 1 tbsp orange zest
  • 2 tbsp hazelnuts
  • Ice and water

1 scoop Café Latte Shakeology

  • 1.5 c. Water
  • 1/2 c. Frozen cherries
  • 1 tsp unsweetened cocoa powder
  • 1 Tbsp. Peanut Butter

1 scoop Café Latte Shakeology

  • 1/2 banana
  • 1/2 cup blueberries
  • 1 scoop vanilla Shakeology
  • Ice and water

1 scoop Café Latte Shakeology

  • 1 c. Water
  • 1/4 c. Raw Cashews
  • 1 tsp. Cocoa powder
  • 1 banana

1 scoop Café Latte Shakeology

  • 1/2 cup frozen strawberries
  • 1/2 cup frozen mango
  • 2 tbs pecans
  • Ice and water

1 scoop Café Latte Shakeology

  • 1 c. Water
  • 1 tsp. Cocoa powder
  • 1 Tbsp. Peanut butter
  • 1 cup frozen cherries

1 scoop Café Latte Shakeology

  • 1/2 c. unsweetened vanilla almond milk
  • Banana
  • 1 tsp. Cocoa powder
  • Water
  • Ice

1 scoop Café Latte Shakeology

  • 1 banana
  • 2 tbsp hazelnuts
  • 1 tbsp cocoa powder
  • Water and ice

1 scoop Café Latte Shakeology

  • 1 cup pineapple
  • 2 tbs hazelnuts
  • 1/4 cup coconut milk
  • 1 tsp unsweetened dark chocolate cocoa powder
  • Ice and water

1 scoop Café Latte Shakeology

  • 1 c. coffee
  • 1/2 c. Unsweetened vanilla almond milk
  • Ice

1 scoop Café Latte Shakeology

  • 1 cup blueberries
  • 2 tbs hazelnuts
  • Ice and water

1 scoop Café Latte Shakeology

  • Water
  • 1 tsp cocoa powder
  • 1 c. frozen cherries

1 scoop Café Latte Shakeology

  • 1/2 cup unsweetened vanilla almond milk
  • 2 tbsp hazel nuts
  • Ice and water

1 scoop Café Latte Shakeology

  • 1 c. Coffee
  • 1 c. Ice ( I don’t pre-cool the coffee)
  • 1/2 c. Almond milk

1 scoop Café Latte Shakeology

  • ¼ scoop Chocolate Shakeology
  • 1 c. Coffee
  • 1 c. Ice
  • 2 Tbsp PB2
  • 1/4 c. Raisins

1 scoop Café Latte Shakeology

  • 1 c. Almond Milk
  • 1/2 c. Water
  • 1/2 c. Ice
  • 2 T. PB2
  • Cinnamon

1 scoop Café Latte Shakeology

  • 1 c. frozen blueberries
  • 1T. peanut butter
  • 1 c. water

1 scoop Café Latte Shakeology

  • 1 c. Water
  • 1 banana
  • 6 ice cubes

1/2 scoop Café Latte Shakeology

  • 1/2 scoop chocolate Shakeology
  • 1/2 scoop vanilla Shakeology
  • 1/2 banana
  • Ice and water

1 scoop Café Latte Shakeology

  • 1/2 cup blueberries
  • 2 tbsp pecans
  • 1/4 cup coconut milk
  • Ice and water

1/2 scoop Café Latte Shakeology

  • 1/2 scoop chocolate
  • 1 c. Unsweetened vanilla almond milk
  • 2 T. Hazelnuts
  • Dash cinnamon
  • Ice & water

1 scoop Café Latte Shakeology

  • 1/2 cup blueberries
  • 2 tbs pecans
  • Splash of vanilla

1 scoop Café Latte Shakeology

  • 2 tbsp pecans
  • 2 tbsp unsweetened shredded coconut
  • 1/4 cup coconut milk

1 scoop Café Latte Shakeology

  • 1.5 c. Unsweetened vanilla almond milk
  • 1 c. Frozen cherries

1 scoop Café Latte Shakeology

  • 1/4 cup lite coconut milk
  • 1 tsp fresh orange zest
  • 1.5 tbsp unsweetened dark chocolate cocoa powder
  • Water
  • Ice

1 scoop Café Latte Shakeology

  • 1 cup unsweetened vanilla almond milk
  • 1/4 c. cold coffee
  • 1/4 c. raw cashews
  • Dash cinnamon

1 scoop Café Latte Shakeology

  • Water and ice

1 scoop Café Latte Shakeology

  • 1 cup lite coconut milk
  • 2 tbsp shredded unsweetened coconut
  • Ice

1 scoop Café Latte Shakeology

  • 1 tbsp unsweetened dark chocolate cocoa powder
  • 1/2 cup milk
  • 1/4 cup frozen raspberries
  • Water and ice

1 scoop Café Latte Shakeology

  • 4oz unsweetened vanilla almond milk
  • 16 oz water
  • 1/4 shredded carrot

I also asked the testers to rate the Café Latte flavor on a scale from 1-10, here are the responses…

Karen: 9. It is very versatile, I am torn between chocolate, cafe latte, and the two together. I am leaning towards chocolate and cafe late together. I am not as big of fan of the strawberry. I like vanilla but it doesn’t do as well alone as chocolate or cafe late

Linda: 9. I like it much better than the chocolate flavors and as much as the vegan tropical strawberry, my other favorite. Cafe latte is much more of a drink or snack for me. I add very little to it. Whereas with the strawberry it’s a base for a meal smoothie with lots of fruit, yogurt, etc.

Shane: 9. It’s my favorite flavor by far.

Stacey: 9 or 10. I feel like I can live off of the vanilla, chocolate and greenberry, altering them with endless combinations of veggies, fruits, nuts, and grains. The coffee flavor is pretty prominent and stands well on its own. It has a smoother texture than their chocolate. As an athlete, I feel stronger, more flexible, and have better endurance when I am drinking Shakeology regularly.

I hope this is helpful to you and hope you LOVE the new Café Latte Shakeology flavor as much as my test group did!

To order your bag and try it for yourself, go to…

www.MyShakeology.com/RealResultsRock

I would love to hear any and ALL feedback so I can pass it on to others who have questions.

Join our weekly nutrition challenges here…

https://www.facebook.com/groups/RealResultsROCK/

And join our monthly fitness challenges here…

https://www.facebook.com/groups/RealResultsROCK/

See you soon!

Is Green Tea Really All That?

Is Green Tea Really All That? | I was given a “detox” plan by a friend and just skimming through it, it suggests drinking Green Tea 4 times a day. I have heard how healthy Green Tea is for you, but have am not really a “tea” person so I have never really incorporated it into my nutrition plan.I was given a “detox” plan by a friend and just skimming through it, it suggests drinking Green Tea 4 times a day. I have heard how healthy Green Tea is for you, but have am not really a “tea” person so I have never really incorporated it into my nutrition plan.

I am constantly looking for new ways to improve my overall health and well-being so I though WHAT THE HECK…I’ll give it a whirl. I put it on my shopping list and will pick some up next time I am at the store.

In the meantime I decided to look up some of the health benefits. I started in google (of course) and the first entry was from WebMD. They said: A cup of green tea is a good way to start your day.

“It’s the healthiest thing I can think of to drink,” says Christopher Ochner, PhD. He is a research scientist in nutrition at the Icahn School of Medicine at Mount Sinai. “Green tea is beyond a super food.” In the past 20 years, thousands of studies have shown green tea’s benefits.

So far so good!!! I like those statements.

Here are some of the main benefits of Green Tea…

Prevents Cell Damage – YAY since I beat the crap out of mine with training.

Improves Blood Flow – I don’t have any hearth conditions, but prevention is always a plus…and I’m sure increased blood flow is helpful in endurance events.

Helps Stabilize Blood Sugar…My hubby with thank Green Tea for this one! I get a bit crazy when my blood sugar gets too low!!

Increase Metabolism…ALWAYS a plus 😉

Reduce Risk of Cancer…by keeping cells healthy…again, ALWAYS a plus!

Provides a “Calming” Effect…to help reduce stress…YES PLEASE!

Sounds good to me! I am going for it! I am excited to add Green Tea to my health plan and will DEFINITELY let you know how it goes.

TWO tips I found for those of you wanting to incorporate Green Tea…

1. Don’t add Green Tea to boiling water. You’ll kill helpful catechins (which in the ingredient that helps repair cells). Better: 160-170 degree water.

2. Add lemon. Vitamin C makes the healthy compounds in Green Tea easier to absorb. Dairy, on the other hand, makes it harder to absorb the catechins. Plus dairy is gross!

I can’t find any negative effects of Green Tea so I am in!

Do you drink Green Tea? Is it all it’s cracked up to be? FILL ME IN!

And let me know what other products you add to your regular health/wellness program…I’m always looking!

https://www.facebook.com/groups/RealResultsROCK

See you soon!

Why Everyone Should do the 21 Day Fix Program at Least Once

Why Everyone Should Do The 21 Day Fix At Least OnceI have been doing endurance training and racing since 2001 and have completed 51 marathons, dozens of century rides, and 11 Iron-distance triathlons.

And every time I completed a big event, I have gained any weight I had lost during training PLUS some.

The reason (as you know if you are an endurance athlete) is that I got used to eating such high calorie meals for training and recovery to counter the hours of workouts I was doing each day. Once the event was over, my high calorie habit continued, but without the hours of training to burn the excess, so I would gain weight.

That was until October 2014 after the IRONMAN World Championship in Kona, HI. That is when I ordered the 21 Day Fix and committed to DOING MY BEST each and every month to follow the plan for a year.

I know that sounds daunting so let’s start with 21 DAYS! You can do ANYTHING for 21 days! Especially when it is a realistic, specific, portion-based program where you still get to eat all your favorite foods!

WHAT? Too good to be true? It’s not. I have been doing it since I finished the ironman and this is the first time since 2001 that I have maintained my weight after a big race. I am the same weight today as I was in October 2014 before the biggest race of my life.

And if 21 days still seems impossible for you, I will share with you how it REALLY went down for me.

After a year and a half of doing the program, I have never actually done it for 21 days in a row.

Each 21 days of the program is called a “round”. Some people only do one round and they are happy with their results and it puts them in the habit of eating the right portions of the right foods. Some people do 20 rounds because they have a lot of weight to lose and they need more than 21 days to teach their body what and how to eat. Most people do something in between. And since the 21 Day Fix is a healthy, realistic, simple meal plan you can do your entire life, that is usually what happens to most of my clients who do at least one round. They learn what foods they like and how much of each food group to eat in a day to satisfy them, help them lose weight, and get healthier.

So what is the 21 Day Fix? It’s a program that includes 21 days of workouts (I personally have never done the workouts, but they are 30 minutes a day from home) and a meal plan with color coded containers.

Each container is a different food group and is already the size of the portion you want for that specific food group. Then there is a food list for each food group and a formula where you calculate your plan based on your current weight, your goal weight, and your lifestyle. Once you know your plan, you know how many containers full of your choice of foods from the list you will need for the day.

I love that I get to choose my own foods and decide when I get to eat them. I personally like eating more at night, so I save almost half my containers for my evening meals and snacks. Most people wouldn’t like my plan, but the beauty of it is that you get to choose! I personally have more success with meal plans when I have guidelines, not strict rules. You tell me not to eat sugar and the first thing into my mouth is sugar!

My first round of the 21 Day Fix, I think I maybe did 10 days on track sprinkled throughout the 21. At first I felt like a total failure and thought “if I can’t stick to this, I can’t expect anyone else to”. But after the 21 days, I still hadn’t gained any weight back! And I was actually shocked! Like I said before, typically after a big race, I gained 10-15 pounds! So I took a week off, and started again the next month. This time it was easier because I knew what I was doing so I didn’t have the typical anxiety I get when starting something new. But I probably didn’t do much better as far as days sticking with my meal plan, maybe 12 days this round. But still didn’t gain weight! Each month I would take a week off and then start a new round, and each month it became more and more of a habit to eat smaller portions and more variety of foods.

One of the biggest bonuses for me personally is that drinking Shakeology on the plan is encouraged, but you could only drink it with milk/nut milk 3x a week. Since at the time I was drinking my Shakeology with Coconut Milk or Almond Milk every single day, this was a challenge.

I couldn’t ever imagine drinking it with only water. So I decided to do half nut milk and half water so I could have it that way every day of the week. I noticed it tasted exactly the same as it did with all nut milk. I got braver and went down to ¼ nut milk and ¾ water. And it still tasted the same! And one day I went crazy and tried it with JUST water…and it was good, didn’t taste much different, a little thinner, but I liked it.

And this has been my biggest bonus because since then, my life has been so much simpler. I used to road trip with a cooler full of nut milk for my shakes. Now I just buy a bottle of water at the gas station and shake and drink! PLUS it’s easier at the gym, during a long conference or work day away from home, and after races. Bonus too that it saves me money and calories to drink my Shakeology with water.

Now when I start getting lazy or sloppy with my eating, I pull out my containers and my spreadsheet and give myself a refresher. Since I have been doing this for so long now, my body instantly responds to the portions. So for me it took more than “21 days to build a habit”, but it’s a habit that lasts a lifetime. You know me, baby steps work best!

I can help you whether you’re going the “baby steps” route or the “I’m all in” route. This program WILL change the way you eat for the better.

Watch here for more info…

http://beachbodycoach.com/esuite/home/RealResultsROCK?bctid=4521748324001

Join our support group…

https://www.facebook.com/groups/21DayFixGirlsRock/

Message me to set up a time to talk to see if this program is right for you!

CoachSmith@USA.com

See you soon!

The Pretty Girl Book Club: September 2015

The Pretty Girl Book Club - Getting Things Done“Anything that does not belong where it is, the way it is, is an ‘open loop’, which will be pulling on your attention if it’s not appropriately managed.” – David Allen

Our September 2015 Book Club book was “Getting Things Done: The Art of Stress-Free Productivity” by David Allen.

Category: Personal/Business Organization

I chose this book because I heard an interview with David Allen on a podcast I listen to and I LOVED what he said about writing everything down and getting it out of your head so that you can make room for new ideas and new thoughts. Plus he promised his system will help you sleep like a baby at night, which would be so beneficial to me!

I read the “revised” edition which is updated from 2001 when the book was originally written. With the rise of digital technology, our 24/7 world, and new brain research which is always updating, he had a lot to add to his first edition. He also has notes for people who are COMPLETELY new to his concepts as well as separate notes for people who are already familiar with what he talks about in the book.

The book is broken into 3 parts which you for sure should read in order. But there is also a glossary of terms and an index at the end that you can use for quick reference throughout the book or after reading through once.

I was really busy in September coaching swim team, running 2 businesses, getting my blog and newsletters out, and training to run 7 marathons in 7 days in 7 states, so I didn’t dive in as deep as I know I should have into this book. I will for sure read it again. I recommend it to people on a daily basis since I have so many clients, team members, and friends who constantly tell me how they struggle with stress, productivity, and getting things done.

The synopsis of the book on Amazon.com sums it up as…

Since it was first published almost fifteen years ago, David Allen’s Getting Things Done has become one of the most influential business books of its era, and the ultimate book on personal organization. “GTD” is now shorthand for an entire way of approaching professional and personal tasks, and has spawned an entire culture of websites, organizational tools, seminars, and offshoots.

Allen has rewritten the book from start to finish, tweaking his classic text with important perspectives on the new workplace, and adding material that will make the book fresh and relevant for years to come. This new edition of Getting Things Done will be welcomed not only by its hundreds of thousands of existing fans but also by a whole new generation eager to adopt its proven principles.

The book is 308 pages long.

Here are a few words from others who have read this book…

“One of the best ways to get control of your life at work and at home. I’ve used the methods for over 10 years now and I still learn a lot whenever I re-read the book.”

-Tamara

“This is not a book you simply read – you begin to take action and almost immediately see that the GTD method WILL improve your productivity.”

-Daniel

“The ideas that are presented in this book are solid advice, but like with most business books, the author uses too many words to explain a simple concept. I would recommend reading an online summary of the process to get started, then reading the book to get a deeper understanding.”

-Wesley

Order “Getting Things Done” here…

http://amzn.to/24uvBeh

About The Pretty Girl Book Club…

http://www.foodfitnessfinancefun.com/fun/the-pretty-girl-book-club/

Our upcoming books…

The Pretty Girl Book Club Book List

Here is the link to join the Book Club…
https://www.facebook.com/groups/PrettyGirlBookClub/

See you there!!

5 Vegan Breakfasts in 5 Minutes or Less

5-vegan-breakfasts-in-5-minutes-or-lessI have subscriptions to several vegan recipe newsletters that come daily, weekly, and monthly. I always marvel at the pictures of French toast, pancakes, omelets, skillets, quiches, etc. And if I had a personal chef, I may even have him make me some of those jewels every once in a while.

But the reality is, I don’t like to cook or prep or mix or stir or flip or clean or anything where I am spending more than 5 minutes in the kitchen. And if I’m like that, there has to be 1 or 2 others out there like that too.

Which is how I came up with my title “throw-together vegan”. This basically means I take foods and toss them together to make an easy, simple, quick meal.

Over the years I have gotten pretty good at this, so I wanted to share 5 super easy vegan breakfasts with you since most of my clients tell me they skip breakfast because they don’t have the time or energy to make it in the mornings.

this post contains affiliate links to products that I recommend and use daily!

Here are 5 easy vegan breakfasts…

1. Fruit. This is the easiest because it requires no prep time (unless you consider peeling a banana prep time), cook time, and you can do it on the run. Plus fruit is super nutritious and low in calories so you could eat 7 servings and still be under the calories in a Mocha Latte from Starbucks. Any fruit will work. And eat it until you are satisfied. Chew your fruit though, don’t just drink fruit juice. You want the fiber which will balance the sugar content of the fruit.

http://www.foodfitnessfinancefun.com/food/nutrition-challenge-4-eat-more-fruit/

2. Protein or Meal Replacement Shake. These are also super easy because you mix your protein powder with water or another liquid like almond milk in a shaker cup or mini bullet. You can even drink out of the cup/blender to save clean up time. I recommend a plant-based shake mix like Shakeology, Vega, or Aloha.

https://www.youtube.com/watch?v=sR7Zcb0giJw

3. Smoothie. This is a little more complicated and it’s easier when you have a high powered blender like a Vitamix, but basically you mix fruits, veggies, supplements, and protein powder in a high speed blender, blend, and drink. You do have to clean the blender which takes 2 minutes and it’s slower to drink a smoothie, but you can drink it in the car on the way to work or dropping the kids off at school, so still super convenient.

http://www.foodfitnessfinancefun.com/food/3-reasons-i-love-my-30-day-smoothie-challenge/

4. Juice. No, not a glass of OJ, I’m talking a GREEN JUICE which requires a juicer, so a little less feasible for the average person, but if you DO have a juicer, this is a great way to get in a TON of nutrients quickly and efficiently. Pick 5 random veggies and 2 fruits and feed them into your juicer. Out comes a big glass of energy and power! The juicer does take longer to clean than the blender or mini-bullet, but it’s still not too time consuming. And again, you can drink your juice on the road. Juicing is the most expensive of the 5, but is super packed with nutrients so it’s worth it.

http://www.foodfitnessfinancefun.com/food/my-juicing-days/

5. Oatmeal. If you just HAVE to have something hot and heavy in the mornings, oatmeal or another hot grain (rice, quinoa, barley, buckwheat, etc) is an easy (and cheap) fix. You can microwave a bowl for yourself in 2 minutes, top with ANYTHING you desire (makes it good for the whole family…choose your own toppings) and then eat. This is definitely harder to eat while in transit, but is still possible if necessary.

So there you have it! 5 super duper easy (and healthy) vegan breakfasts that you can prep, clean, and eat in 5 minutes or less.

No more excuses!! Make yourself and your health a priority!

Here is why you want to eat breakfast…

http://www.foodfitnessfinancefun.com/food/nutrition-challenge-2-eat-breakfast/

Here is the blender I use…

http://amzn.to/1Rw3rIZ

Here is the juicer I use…

http://amzn.to/1Rw3ww6

Link to order Shakeology Protein Powder…

http://www.FoodFitnessFinanceFun.com/Shakeology

Link to order Vega Protein Powder…

http://amzn.to/1Rw3Db1

Link to order Aloha Protein Powder…

https://aloha.com/shop/protein-free-month?ref=1fd7326b

Hope this helps!!

YUM! See you soon!

The Demise of Garden Girl

The Demise of Garden GirlOne year ago my husband, Rick, and I decided we wanted to move out of the RV and back into our house. We had renters in our house so we couldn’t actually move back in for another 6 months, but we knew we were going to, so we started planning what our life was going to look like back in the house. We both had wanted to have a garden and grow our own food for years, but we never had the time or money to do it.

As the next few months passed, we combed the internet for pics of what we wanted our new garden to look like. We were so excited telling everyone we were going to grow our own food! I even got a part time job at the RV park taking care of their plants every day to keep me excited and inspired to make gardening my next big thang.

I was anxious to get started so I bought some seeds, soil, and pots and started growing some of my favorite herbs inside the RV before we moved. I wrote a few blog posts about how cool I was getting my little garden started and how I was ready to be known as “garden girl” since I would be of course eating 90% of my meals straight from our amazing garden that I was going to plant and care for all on my own.

From the beginning, I did admit I was a bit of a “black thumb” and had a past of killing plants, but I was vegan now, a lover of nature and all things living, and I was starting a new chapter of my life where I would have time, energy, and patience to make my garden grow. I had full confidence that I would kick ass in my new adventure.

Not so much.

Here’s how it went down…

  1. I declared to the world (or at least to the 7 people who “liked” my post on facebook) that I would be starting my garden by growing herbs inside and that I would be a master by the time we moved into the house, ready to take on a full sized garden! http://www.foodfitnessfinancefun.com/food/the-adventures-of-garden-girl
  2. I started with mint because I heard it grows like a weed with hardly any attention
  3. I moved on to basil because my hubby loves Italian food and I can put it on our pizza
  4. I went wild and planted 3 pots of cilantro since it’s my fave
  5. Cilantro grew, I was excited
  6. Cilantro died, I replanted
  7. Cilantro grew again, I was as excited
  8. Cilantro died, I was devastated, but replanted
  9. Cilantro never came up
  10. Basil started dying
  11. Mint started withering up
  12. I gave up on cilantro, but kept watering the soil for 2 months with hope
  13. Basil withered
  14. Mint withered
  15. Gave up on all my herbs, felt guilty for destroying life, decided not to have a garden after all

So there you have it. In one year, the birth and death of Garden Girl. I still like to imagine I am her, but in reality, I’ll stick with what I know: business, triathlon, eating, writing, and snuggling with Joey. Maybe in my next life you will get to hear more about the adventures of garden girl.

Mint: http://www.foodfitnessfinancefun.com/food/the-adventures-of-garden-girl-mint/

Basil: http://www.foodfitnessfinancefun.com/food/the-adventures-of-garden-girl-basil/

Cilantro: http://www.foodfitnessfinancefun.com/food/the-adventures-of-garden-girl-cilantro/

Join me in what I do know…

www.FoodFitnessFinanceFun.com/newsletter

See you soon!