Wednesday, February 27, 2013

Healthy Shamrock Shake Recipe

In honor of St. Patrick's Day, I am sharing this delicious recipe by Chalene Johnson.  It's a healthy Shamrock Shake, made with Greenberry Shakeology.  It is so rich and tasty, like a dessert - but it's packed with superfoods and probiotics!  Love it.

Healthy Shamrock Shake Recipe

  • water and ice
  • 1/4 to 1/2 capful of peppermint extract (or more, to taste)
  • 1 tsp of peanut butter
  • 2 tbsp of sugar free vanilla or cheesecake jello instant pudding mix
  • packet of greenberry shakeology
First, fill your blender with a generous handful (or more, depending on how large you want your shake) of ice, then fill blender with water until the water level is just above the ice.  Add all the other ingredients and blend like crazy.  It is SO good!  Below is Chalene's original recipe using PB2, but the above is her new fave!

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Shakeology Cleanse / Weight Loss Kick Start

If you’ve hit a “wall” with your weight loss, a 3-Day Shakeology cleanse may be just what the doctor ordered to help kick-start your system! The process is fairly simple, and will help to flush your body of any “cheats” in your diet and get you back on the right track with your fitness and weight loss. Over the course of this 3 day cleanse, you can lose up to 12 lbs. and several inches off your waist! Here’s how it works, as well as a list of the most frequently asked questions I receive from my clients about the cleanse:

What Will I Need For The Shakeology 3-DAY Cleanse? 

Here is the list of items you will need:
  • 2-3 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 fish or poultry
  • No dairy or extra sugars (this includes almond and soy milk)!
  • Drink 2 to 4 liters of water every day
  • 2 snacks before/after any of the major meals (breakfast, lunch, and dinner)
  • Those who are already super conditioned or have a higher muscle mass are recommended the higher numbers of calories, therefore more snacks
  • For maximum results, do NOT use additives
  • Dinner salad may include WHITE GRILLED PROTEIN (Poultry or Fish ONLY)

Shakeology 3-DAY Cleanse Schedule

Daily Regimen:1 cup of green tea to start the day
Breakfast: 1 scoop Shakeology (140 calories) Ice to taste 8 to10 oz. of 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 to10 oz. of water
Snack 2 (optional): 1 scoop Shakeology (140 calories) Ice to taste 8 to 10 oz. of water
Dinner: Salad with grilled white fish or poultry (roughly 340 calories) OR 3 servings of vegetables (serving=1/2 cup cut and/or cooked veggies or 1 cup leafy greens such as spinach/lettuce), plus 4 oz. of grilled white meat (fish or poultry) 2 tablespoons of dressing - no more!  The more natural the dressing the better, so homemade is great.

Repeat for 3 days. Drink plenty of water between meals to avoid dehydration!


  • How many calories per day? 800 to 1,100 calories per day
  • How often can I do the Shakeology 3-Day Cleanse? ~ Ideally, you should do it once per quarter (every 3 months) ~ As the seasons change ~ When you start a new workout program ~ When you feel you need help breaking through a plateau
  • Should/Can I still do my workouts during the Cleanse? ~ Depends on the individual ~ You’ll have less energy, so consider doing it during your recovery week ~ Don’t do it in the middle of P90X, TurboFire, or Insanity
  • Can I do a 1-day or a 2-day cleanse instead of a 3-day? ~ Yes, some people will see results in one or two days! ~ It is not recommended to do the cleanse for longer than 3 days.
  • Should/Can I take other Beachbody® supplements during the Cleanse? ~ No Beachbody Recovery Drink as it as too much sugar. ~ All other Beachbody supplements are not necessary but won’t hurt.

The Science Behind the Shakeology 3-Day Cleanse

by Steve Edwards, 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 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 called cortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol is performance-enhancing in the short term, but if you somehow keep your body stressed for long periods, 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.

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Tuesday, February 26, 2013

Resisting Nighttime Eating

For some of us, eating or bingeing at night is a huge problem! Here are some things you can do to help you stay in control, courtesy of Chalene Johnson!

1. Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.
2. Eat your evening meal in the kitchen or dining room, sitting down at the table.
3. Drink cold no-calorie beverages such as sparkling water or herbal tea. They taste great and keep your mouth busy.
4. Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands. Try knitting, lifting free weights in the living room, stretching while watching TV, or putting together your photo albums.
5. If you're eating at night to unwind, calm emotions, or soothe yourself, focus on getting in touch with what's going on emotionally when you head for the fridge. Develop non-food methods of coping with stress.
6. Put a sign on the kitchen and refrigerator doors: "Closed after dinner."
7. Brush your teeth right after dinner to remind you: No more food.
8. Eat without engaging in any other simultaneous activity, i.e. no reading, TV, or sitting at the computer.
9. Eating late at night won't cause weight gain. It's how many calories you eat—not when you eat them—that counts. However, by setting a cutoff point, many lose weight by simply eliminating calories they were consuming out of habit as opposed to hunger.
10. If you're up late burning the midnight oil, fill up on "free" foods. Eat celery, carrots, or, if you need a sodium fix, air-popped popcorn with a little salt.

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NEW Chocolate Shakeology - Customer Approved!

As many of you know by now, a new "Customer Approved" Chocolate Shakeology formula was announced in November and has been shipping out to customers.  This was in response to feedback from people who thought the "New Superfoods Formula" was not up to par in the taste department.  The original reason that Beachbody made changes to the formula was to decrease the sugar content and add more fiber, as well as to add 4 new superfoods into the mix!  I am happy to report that although the taste has changed in this latest version, all the improvements to the formula itself have stayed, so it's a win-win!

But What Does It Taste Like?

Good news!  Not only have I tasted the new Shakeology and find it to be FAR superior to the Superfoods Formula (and I dare say the original Chocolate ShakeO), but ALL of my clients who have tried it have reported the same.  The mix itself smells like sweet cocoa, almost like a brownie mix, and the taste is just as delicious!  I found it to be the perfect thickness, and the taste was a lot like a chocolate milkshake but with a deeper cocoa taste.  It has a very rich taste, which many people love, but if you want to tone it down, a little extra water and ice, or some Greek yogurt work perfectly to cut the flavor a bit.  I like mine with water, ice, and 1-2 Tbsp of natural peanut butter, or with frozen strawberries - yum!  Have you tried the new ShakeO? What did you think?  I'd love to hear your feedback.  :)

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Saturday, February 9, 2013

Greenberry Shakeology Cookie Recipe

I have searched and searched for a recipe for Greenberry Shakeology cookies or bars, and I finally just decided to make one up! These may not look super pretty (they are GREEN after all) but don't let that fool you. They taste like a sweet little cookie bar! These would be perfect for a treat or a post workout snack since they have some carbs and protein to help you recover - and they can be made up ahead of time and kept in the freezer. Take one serving out before your workout and it will be ready to eat when you're done. Love it! 

Greenberry Shakeology Cookie Recipe

1 scoop Greenberry Shakeology
1/2 cup oats
2 Tbsp sunflower seeds
2 Tbsp dried cranberries
3 Tbsp Naturally More peanut butter
1 Tbsp honey (to taste)

Mix dry ingredients then add PB and honey. Mix until it starts forming a ball/crumbly balls. If it's not sticky enough, add a splash of water and mix. Once everything is mostly incorporated, use your clean hands to fully mix the ingredients and make into a patty.  Press between 2 pieces of wax paper and roll to make bars. Let firm up in freezer then cut into 8 pieces. Makes 4 servings of 2 pieces each.  204 calories per serving.

You can experiment with the mix-ins - try some shredded coconut, raisins, assorted chopped nuts, dried apricots, etc.  Have fun!

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