As you start living a healthier lifestyle, you will notice that most meal plans ask that you choose Lean Protein as a staple in your diet.  It’s an essential because it not only curbs hunger, but it also allows you to maintain muscle mass while losing weight.  Lean protein helps keep blood-sugar levels steady and helps keep cravings under control.

Should you choose to cut back on protein while trying to lose weight, it may result in a loss of muscle mass and potentially a slower metabolism...and, no one wants that if they are trying to lose weight, right?

Some examples of lean protein choices are lean cuts of beef (such as eye of round), ground beef (sirloin, lean, and extra-lean), tenderloin, top loin, and top round, as well as skinless turkey, chicken, and duck breast, pork loin and pork tenderloin, fish and shellfish, and soy-based meat alternatives.

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Do YOU love what YOU do?

Seriously. Do you? Be honest.
 
A few years ago, I decided to start coaching folks simply to “pay it forward.”  I have to tell you that it was one of the BEST decisions that I could ever make. 
 
Originally I chose to coach because it was fun. I was able to help others (my passion...after all, I AM a nurse) and also keep myself in check with my own weight loss goals.
 
I didn’t realize, at the time, that there would be so much more.  Not only was it a benefit for me...for my health, as well as the health of others, it would literally change my life.
 
In 3 years, I have gone from just doing something for fun to making a full time Income just for helping others.  Both my husband and I are now working from home...spending as much family time together as we want. Honestly, I don’t coach for the money...I do it because I care. (Yes, the money is nice but it’s totally a by-product.)
 
The purpose of this post though, is that YOU find what YOU love to do and make it work.  Lots of folks go to a job each and every day without any satisfaction.  I can’t say that with my job.  Why?  It’s not really a job...it’s my P-A-S-S-I-O-N. 
 
If you are struggling and need help in finding your passion, let me know.  I’m here to help.


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Veggies….you can love them or hate them...or so some folks think.  Personally, I’m not a fan! Oops (hey...don’t look at me like that...at least I’m honest)...BUT I’m pretty fortunate that the rest of my family does love them.
 
I know it’s hard sometimes to break the habit of not getting in your recommended servings because you don’t like something.  Change can be hard.  And if you don’t want to do it to begin with, it can make it even harder.
 
I’m here to tell you though that it doesn’t have to be hard.  There are LOTS of options available for you to introduce veggies into your diet. 
 
Shakeology is one (and it’s “MY” personal insurance that I get what I need.)  Another way is to use olive oil and garlic to season as well as using dipping sauces.  Remember when your kids were little and they liked to dunk things?  You can do the same.  Go with low calories versions of ranch, honey mustard, ketchup, soy sauce, salsa and hummus to name a few.  Before long, you’ll be eating your veggies and on a regular basis. 
 
I challenge you this week to add a new kind of vegetable to your grocery list and try it.  No heavy butters, cheeses or sauces though.  Let me know how you did.


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I am sitting here at the moment on our porch of a cabin in the Smoky Mountains of TN. I’m breathing fresh mountain air and looking at clouds eye-level. It’s a tad chilly, and everything just feels “crisp.” Nature at its finest...and I am part of it.

Time for some reflection and self-growth. A friend recommended a book (link below) to me that I am finding life-changing. I’m a little more than half-way through with it, but it’s already making me think.

As I sit here, what am I aware of? I hear the birds. I see the beautiful mountains and tree tops. Wait a second...what’s that there...hmmmmm...I also can feel were my stomach comes over my jeans a bit. Well, crap, how is THAT for ruining my moment? My mind goes further from nature and starts to become aware of daily thoughts of what I put into my mouth...I should eat this, I shouldn’t eat that, what was I thinking, etc.

Body Image: it’s this beast that I have dealt with ever since I was a teenage without even realizing it.

I remember, when I was around 18 or 19, going to the doctor. She weighed me. I weighed 137. She told me that I needed to lose weight. I did? A family member, around the same time, mentioned to me that my thighs were big. They were? I didn’t realize at the time, but those 2 moments burned something into my inner psyche.

140 lbs. THAT is the number that has defined me my entire adulthood. Weigh above 140 lbs...I’m fat. Weigh below 140 lbs...I’m “normal”...because I wouldn’t use the word...gasp...skinny.

Who the hell made up the rule of 140lbs?!?!?! I DID!!!!!!!!!!!!! I wasn’t even aware that I did this to myself. Weigh below 140...license to eat whatever I want even if I gain weight. License to gloat that I am IN CONTROL. Weigh above 140 lbs...feel super crappy about myself and deal with it by eating more and feeling even more crappy. License to be OUT OF CONTROL. Hence, my yo-yo’ing weight for as long as I can remember.

Why, as women, do we do this to ourselves?!?!?!?!!?

In the 50’s, I would have been considered on the slender side. Marilyn Monroe was the epitome of voluptuousness. In the Renaissance time, I would have been WAY TOO thin.

Now I’m not saying to eat poorly and not workout. Not at all. We NEED to eat well and workout to feel good, have energy, and to be healthy. I’m saying that I need to stop beating myself up with these rules that I instituted on myself. I also need to figure out exactly what I’m HUNGRY for in that moment...it might literally be food or it may be something else that I’m afraid to be hungry for...so I stuff down the feeling with food.

We are complicated creatures.

If you have any struggle with body image, I seriously recommend that you read this book.

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Quick....What’s your favorite type of exercise?


If you’re like most people, cardio is on the top of your list of favorite exercises.  I know that it's mine...but focusing too much on cardio while not weight training can result in weak muscles and poor flexibility. Yep.

What are some of the benefits of weight lifting?

- It will strengthen your muscles. You will develop the muscles in the back, abdomen, pelvis, and hips, and promote stability and flexibility.  These are all essential for preventing injury and helping maintain a healthy weight.

- It will tone your muscles and improve bone density.   Even if you have a favorite cardio workout, you still need strengthening exercises to aid in muscle tone development and bone density. When you combine a cardio routine with weight lifting, you will become stronger and promote good posture and balance.

Ready to combine weight lifting with your favorite cardio exercise? Try ChaLEAN Extreme or P90X.

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One of the things that I want to remind you is that you need to think positive.  You have to get out of the “if/then” thinking. 
 
What does that mean?  Well, an example of this is “If I weigh X, then I will feel good.” 
 
Stop focusing on then and focus on NOW!  Live as if you have already achieved your goal.
 
When you start living as if you have acquired these things, then you can begin to enjoy the progress that you make instead of waiting for the future to arrive.
 
When you feel yourself slipping back into the if/then thinking, change your mental dialogue and get back on track.
 
YOU can do it!

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·       Olive oil
·       8 slices pumpernickel bread (preferably whole grain)
·       1/2 tsp. seasoned salt
·       1 lb. fresh salmon fillet (or two 6-ounce cans, drained*)
·       2 Tbsp. drained capers
·       2 Tbsp. chopped fresh dill
·       1/2 cup red wine vinegar
·       4 tsp. Dijon mustard
·       1 tsp. olive oil
·       8 leaves red lettuce

Preheat oven to 400 degrees.

Cut the pumpernickel bread into 1/2-inch cubes (4 cups). Coat a large baking sheet with olive oil spray. Place bread cubes on baking sheet; spray with olive oil and sprinkle with seasoned salt.

Bake 10 minutes, until toasted.

Meanwhile, put salmon in a shallow, microwave-safe dish (*skip the cooking step when using canned). Cover with plastic and microwave on high 3 minutes, until fish is fork-tender, rotating dish halfway through cooking.

Using two forks, break up fish into 2-inch pieces. Discard skin and transfer salmon to a large bowl. Add capers and dill; toss to combine.

To prepare vinaigrette, in a small bowl whisk together vinegar, mustard and olive oil. Pour half of the mixture over salmon and toss to coat. Add bread cubes; toss to combine.

Arrange lettuce on four plates. Top with pumpernickel-salmon mixture. Drizzle remaining vinaigrette over top.

Nutritional Information: (per serving)
Calories: 339
Protein: 28 g
Fiber: n/a
Carbs: 33 g
Fat Total: 10.5 g
 
Saturated Fat:1.5g

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Tags:recipes

Did you know that over two-thirds of American adults are overweight or obese?  Out of that number, 85% of those individuals who lose weight through dieting gain it back...sometimes even with added pounds.

If you are overweight, you incur the risk of heart disease, diabetes, cancer, and a host of other physical issues.  Not only do you have health risks involved but also time away from work for doctor visits, prescriptions and other lost opportunities.

It can be a vicious cycle...but, YOU, and only YOU, can break it by living a healthier lifestyle.

If you want to make a commitment to YOU by living healthier, I want to help.  CONTACT ME and let’s get started!

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A friend had sent this via email, and I thought I would share. It has some interesting information. I am unable to give proper credit to the person who wrote it.


A professor at CCNY for a physiological psych class told his class about bananas.  He said the expression "going bananas" is from the effects of bananas on the brain..  Read on:


After reading this, you'll never look at a banana in the same way again.

Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.

But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
Anemia : High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Power: 200 students at a Twickenham (Middlesex) school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves: Bananas are high in B vitamins that help calm the nervous system.

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness.. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Temperature control: Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

Smoking &;Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress: Potassium is a vital mineral, which helps norma liz e the heartbeat, sends oxygen to the brain and regulates your body's water balance... When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

So, a banana really is a natural remedy for many ills.. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe it’s time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!" 



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When trying to live a healthier lifestyle, doctors may tell you to cut the fat but, not all fats are unhealthy.   

Omega-3 fatty acids, for example, have many health benefits.  Studies have shown that Omega 3 fatty acids help lower the risk of heart disease as well as protecting against symptoms of depression, dementia, cancer, and arthritis.
 
The best source of omega-3 fatty acids is fish.  Popular choices are salmon, mackerel, herring, lake trout, sardines, anchovies, and tuna.  The American Heart Association recommends at least two servings a week of fish, which is 3.5 ounces of cooked fish or ¾ cup of flaked fish.  If you don’t like fish, you can get omega-3 from supplements.   I recommend the Beachbody Omega 3 as it is what I take. No yucky after-taste.
 
Always consult with your Doctor before taking any kind of supplement so that you can verify that it is the right product for you.

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1 10-in. whole wheat flour tortilla
3 egg whites (or 1/4 cup egg substitute)
1/2 oz. (2 Tbsp.) shredded, part-skim mozzarella cheese*
1/2 slice lean ham, chopped
2 Tbsp. salsa
Nonstick spray
Salt and pepper
Spray pan with nonstick vegetable spray, and add eggs. Cook for two minutes, then remove eggs from pan and spoon onto the tortilla. Sprinkle with cheese and ham. Season with salt and pepper to taste. Roll tortilla and fillings up "burrito style," wrap in a paper towel, and microwave for 10 seconds. Serve with salsa. Serves 1.
*You can use other low-fat cheeses if you prefer. Look for cheese with 5 grams of fat or less per one-ounce serving.
Nutritional Information: (per serving)
Protein: 21.5 g
Fiber: 5 g
Carbs: 43 g
Fat Total: 10.4 g
Saturated Fat: 3 g
 
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Tags:recipes

Summer is right around the corner and you know what that means….shorts and swimsuits.  Are you ready?  Today I want to tell you just a few things that will help you stay on track.
 
Nutrition:  Yes, you really are what you eat.  Did you know that you need to eat clean at least 90% of the time to see and maintain your results.  That means that you can only cheat 3-4 times during the week.  Snacks, alcoholic beverages, desserts…all of that is considered to be a cheat.  Even a missed meal counts as a cheat.  Stay on track by eating clean each and every meal when possible and keep your body fueled with healthy foods.  Ready to start?  It’s not too late to join my clean eating challenge.  Send me an email and I will gladly fill you in.
 
Exercise:  Develop a routine or plan and stick with it.  If need be, start back to day 1 of your program if you have fallen off the wagon.  Not sure where to start or don’t know what kind of exercise program to use, I can help.  Exercise benefits our bodies both mentally and physically.  It’s never too late to begin a healthier lifestyle.
 
Your attitude:  If you’re not always a positive person, you may need to change your attitude.  Do away with any negative self-talk because YOU CAN do this!  The key is staying focused on what your goals are and knowing that you are not alone. 
 
As YOUR coach, I am here to support you in your journey. 

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Are you ready??? 
 
I’ve created a challenge, just for MY CLIENTS!!  Let’s kick summer’s butt by healthy eating and regular exercise. 
 
30-day Shakeology Slim-Down Challenge
 
May 1-May 31 (yea, yea 31-days :P)
 
We are one month away from swimsuit season, and you know that I am BIG on doing things in a healthy manner. Well, you could reasonably lose up to 15 lbs during this challenge...in a healthy way. For real.
 
Here is the criteria:
 
1. You must be on Shakeology home direct. Here is why...we will be starting off the challenge with a 3-day Shakeology cleanse (the cleanse IS optional.) During the 3 days, you will use 9 servings of Shakeology and will run out of Shakeology before the challenge is over if not on HD. I recommend placing your order by this Friday to ensure you have it in time to start. ***The cleanse can be a challenge but we are going to do it together!!!! My typical weight loss from the cleanse is 5-7 lbs. 
 
2. You must COMMIT to replacing one meal a day with Shakeology following the cleanse.
 
3. You must COMMIT to working out 5 (6 is even better) days per week and log the workouts in WOWY. 
 
4. You must COMMIT to eating healthy daily 5 small meals (Michi's Ladder 1 and 2) with ONE cheat meal allowed per week.
 
5. You must COMMIT to posting M-F (daily is even better) in our Facebook Accountability group.
 
6. You must COMMIT to taking before/after pictures, measurements, and weight. 
 
If you plan to be a part of this, email me know so that 1) I can make sure that you are part of our FB group and 2) I can send you cleanse information.

One of the things that I recommend to my clients when starting a new workout program or meal plan is to take a before and after photo. 

I know...I know...RARELY do I hear people jump for joy when I deliver the news, but pictures tell the truth as you move towards your goal. In fact, they give you a much better snapshot (pun intended :P) then a scale. ***Scales...worth a post all on their own. I HATE them. Hate! Anyways...we are talking about pictures here, so let’s move on.

Choose your setting to be an area that has a plain, light colored background as they typically work best.  When you’ve found the right setting,  you will need to stand in this particular order.
 
-          Stand with your hands on your hips for your front shot. Legs slightly separated.
-          For s side shot, stand with your hands at your sides.
-          Lastly for a backside shot, place your hands back on your hips. Again, legs slightly separated.
 
Dress in clothing that fits properly like a bathing suit.  (Yes, that is really the best outfit and you will be glad you did!)  You will need to make sure to stand naturally;  don’t suck it in or push it out.    Have the person taking your photos take several pictures at each pose and then you can post them on your Beachbody profile.

Remember, you can set your Beachbody profile to keep your pictures private, if you prefer. Don’t have a Beachbody profile? No worries! You can get one for free...AND enjoy all of the cool stuff...right HERE! (Oh...plus you’ll get me as your free fitness coach.)

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Remember the childhood story about The Little Engine that Could?  He had such a BIG goal…..getting up that hill.  The little engine pushed and he pushed and he made it all the way to the top!  How?  He used positive self-talk.  If you get a chance, reread the book.  It won’t take long….I promise.
 
Today I want you to think about changing the negatives to positives in your life.  When you think you can’t, think that you can.  Each time that you use positive self-talk, it helps diminish the doubt that you may be feeling.  Say it out loud or write it down; either way works.  Consistency is key.  As you create this habit, you will notice the changes in how you feel.  An added benefit is that it can apply to so many areas of your life...weight loss is just one of many.

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When you’re working on yourself, it’s not just the outside that counts...it’s the inside as well.  You can be working on being in the best shape of your life but if you THINK you can’t do it, you probably won’t. 

There is no such thing as stability. You are either moving forward or backwards. Period. You have to continue to challenge yourself each day.  Think about ways that you can do that…..maybe attending church, volunteering, reading motivational books or working with a Coach, like me, can move you towards your goals. 

Think about some ways that you can challenge yourself both physically and mentally each day.  Will you say a daily affirmation? Post your meal plan and struggles in my accountability group?  I would like to hear what works for you.

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Dear coffee, I am in love with you!
 
I’ll be the first to admit it…..I LOVVVVVEEEEE coffee!  I’m sure I’m not the only one.  Do you?
 
I thought I would share with you some ways that coffee does more than wake you up.  (Shakeology can do that too...and is WAY better for us!)  But, coffee can perk up a dirty kitchen.  Here are some other ways to use coffee around your kitchen.
 
-          Remove odors from your hands when you cook with such foods as garlic or fish.  Simply wash your hands and then rub a few coffee beans in.
-          Keep kitchen drains fresh by pouring in used coffee grounds and boiling water.
-          Make a cleaning paste for stain resistant surfaces by combining coffee grounds with a little water.
-          Add coffee grounds to your compost pile or sprinkle on the soil around acid loving plants.
-          Freshen your breath by sucking on a coffee bean.
      
So next time you make a pot, try one of these and let me know how it worked!

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Finding the right tools to help you achieve your goals is soooo important.  Here are a few that I recommend starting with.
 
1. A food scale, measuring cups and spoons - Refer to the nutrition labels on the foods you buy for the proper portion sizes.  Moderation is key.
 
2. A nonstick pan - The less butter and oils you cook with the more calories you save. 
 
3. Reusable water bottles - Make sure you drink at least 8 glasses of 8 oz of water each and everyday.
 
4. An oil spray can - Spritizing your oil saves many more calories that pouring it in.
 
5. A pedometer, heart rate monitor or BodyBugg - Keeping track of your activity level will show you where you need to improve upon.
 
6. Journal - Logging your meals, online or off, will keep you honest with yourself and where you need to make changes.
 
These are 6 simple steps to making a lifetime of healthy changes.  Need more help, email me.

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Eating healthy doesn’t have to be difficult.  Just knowing what foods to eat instead of unhealthy ones can jump start your diet and to feel good and feel full.  Here are 9 foods that I think you should eat every day!

Oatmeal is a quick and easy breakfast or snack. It has protein, carbs and fiber and is simple to make and is also inexpensive.  Add some berries or other fruit sources for variety and an even healthier fare.

Apples are quick and easy when you wash and go.   They’re a great source of fiber, inexpensive, loaded with nutrients.

Yogurt has calcium for our bones, as well as being a good source of carbs and protein. It’s filling and versatile to add to a variety of meals.

Berries are perfect to add to yogurt, oatmeal, cereal or eaten alone. Their packed with antioxidants and just need a thorough rinsing to be ready to eat.

Spinach is a super food that’s loaded with minerals, vitamins A and C, fiber, and antioxidants. Have it as a salad or top a sandwich with it for added health benefits.

Beans are a great source of fiber and protein. Add to brown rice makes for a complete low-cost vegetarian protein source.

When water gets boring, it’s tea to the rescue. It’s loaded with antioxidants, calorie-free and can be enjoyed anywhere. Just watch the amount of sugar you add.

Nuts have heart-healthy monounsaturated fat and vitamin E, and studies have shown nuts help to prevent heart disease and cancer. Grabbing a handful of nuts is a great way to snack on the go.

Shakeology is quick and easy and great on the go.  Ready with a full days’ worth of your vegetable servings.

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Tags:Nutrition

Ever feel the need to simply start fresh? Yea, me too. Having one of those moments now actually.

Last week was one of my most-memorable weeks in a long time. I went on a Beachbody Success Cruise, Royal Caribbean’s Oasis of the Seas. I took 3 of my coaches with me and let me just say I treated my body the whole week as though I was 21 again. Ummmmm...yea....turns out I’m not. Who knew?!?!?!?!?!!?

We were out until 2:30-3am, dancing, drinking, laughing, enjoying life. Rinse and repeat daily. It was about total indulgence on all levels.

It’s no surprise that, the last day of the cruise, we ALL came down with the flu. Seriously, we had no immune system to fight with.

So, I’ve been laid out for the past week feeling like a mack truck had run me over. I’m JUST starting to feel human again.

Do I regret ONE thing that I did on the cruise? Ummmmm...this is my blog so I can be truthful, yes? I DON’T REGRET A THING!!!! I had SO much fun!!!!!! (I say as I sit here coughing up a lung and trying to not pee myself in the process.)

I have been through SO much the past year with my hubby’s deployment, my son’s diagnoses, and the death of my step-dad that, quite frankly, I deserved it. Period. No apologies.

Now, it’s time to get back to reality. Time to start eating clean again. Time to start a workout program. I plan to start Insanity again on Monday. I’m really looking forward to it.

My advice to you: regardless of what is happening in your life, simply move forward...start fresh. You haven’t blown it. If I can do this, so can YOU!

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Throughout my coaching career, folks have asked me for tips on how to improve their health.  One of the simplest things that I recommend is that of focusing on one thing that you know always “trips” you up. 

If it’s exercise, try scheduling it at a time where you have no interruption.  If it’s nutrition, try Shakeology and replace one meal a day.  The point with either is that you work on that one thing for the next 7 days so that it becomes a consistent, daily habit that leads to a lifetime of good things!  After each 7 days, you can then add something  new into the mix. 
 
Think about it…..No matter where you are in your life, this tip works.  Everyone can use a small victory to rebuild motivation and momentum to keep going.
 
Now what I’d like for you to do is to think about what “trips” you up and email me. 

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Tags:health

Success requires rules and a plan. If you're struggling out there, you're probably breaking the rules and trying to wing it. Most of the information flying around today regarding how to get from here to there in life doesn't cover the basics because it's boring and not new. I believe that the self-imposed pressures of the modern world steer us away from the basic rules of life. One of those rules is rest and hydration. I call this combination the 8 & 8. I've see people follow these simple laws of nature and get their lives back. I'm telling you that if you get eight hours of sleep at night and drink eight ounces of water eight times a day, some of your problems will disappear and your life will improve.

Our bodies are 72% water, give or take, and this water circulates nutrients and hormones, distributes heat, and provides the medium in which chemical reactions take place. Most importantly, water flushes out the toxic substances and waste materials via the kidneys. It's how our basic balance of body chemistry is maintained. Proper hydration plays a huge role in the prevention of disease. Drinking eight glasses of water daily can decrease the risk of colon cancer by 45%, bladder cancer by 50%, and can potentially reduce the risk of breast cancer.

Eight hours of sleep every night restores the powers of the mind, body, and spirit. Proper rest combined with healthy food and supplementation is the best way to improve the immune system, restore cognitive and motor performance, and replenish your energy and enthusiasm for the day ahead. Countless studies have shown that people suffering from irritability, sadness, depression, and anxiety no longer needed medication for these aliments after discovering that proper sleep was the key ingredient to stabilize brain chemistry and improve cognitive performance.

Do yourself a big favor and try this experiment for one week. Hit the hay eight hours before the alarm goes off and drink water (nothing else) eight times in a day. Eight ounces is a small glass, so spread them out throughout the day. Don't try to drink large amounts all at once because you'll lose out on the benefits and stress out the kidneys. Follow this simple 8 & 8 plan every day and you'll find that life will get a little easier, a little less stressful, and a lot more productive. It also contributes to weight loss and better health.

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Tags:Beachbody

“Hey, Coach!

Whole Foods
Spirutein
Jay Robb
Designer Whey
GNC
Dymatize
Muscle Milk
GNC Pro Performance
CytoSport
Probolic SR
Optimum Nutrition Pro Complex
Syntha-6 (ready to drink though, not the powder)
LaBrada Lean Body
EAS


Wow.... when I tried Shakeology I thought of the other brands of protein powders I've tried, and thought, I bet there's at least 5... just looked back and counted 14! I think that may be all the different brands of protein powder I've tried over the last 5 or 6 years. Either the taste is just tolerable (or worse), or after a couple of days the artificial sweeteners (and whatever else) build up enough to make my system really unhappy and me decidedly unsociable.  I always ended up wasting protein powder because I'm not going to keep consuming something that bothers my system or tastes bad even if it's supposed to be good for me (so I can't even say whether they worked performance/health/nutrition-wise - I couldn't take them long enough). Looking at the list, you can see I've tried many brands that are considered "gold standard", many other brands too, because someone told me they liked them.  The results were always the same, but I kept trying and I kept thinking that maybe the next brand will be The One That Works For Me. But after trying so many, I was really prepared to have to choke Shakeology down, and then cancel my subscription. You remember how hesitant I was, especially now that my financial situation has changed. I should have trusted the Beachbody folks!

I just tried the chocolate Shakeology (8 oz SoDelicious Coconut Milk, 2 big strawberries, 1 scoop Shakeology) and it was HANDS DOWN the best protein shake I have ever consumed!! I wished I made it a little thinner so the bits sticking to the side of the cup would come out faster, and I wished I'd used a big blender instead of a single-serve size blender so I can have more... I just want to drink it all day!  Aside from the yum factor... it's been two days now. I reserved judgement, even though the taste was so awesome... but no unpleasant "side effects" so far.

Thank you from the bottom of my heart... I can now continue to do something I know is good for me without side effects or dreading the taste. And after reading the studies, I can hardly wait to see how much I will feel in a few weeks.

Sincerely,
Amy

PS One convenient meal a day that I KNOW is good for my health, and keeps me from nibbling all evening at the restaurant, for less than $4 a meal? My health is worth it.”


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Tags:Shakeology**Weight-loss**Nutrition

1-1/4 cup whole grain flour
1 cup oats (preferably rolled oats, but instant oatmeal is okay)
1/2 tsp. baking soda
1/3 cup (1/3 scoop) vanilla protein powder
3/4 cup thawed apple juice concentrate
1/2 cup applesauce
1/2 cup raisins, dried cranberries, cherries, and/or blueberries

Preheat oven to 350 degrees.

Combine flour, oats, baking soda, and protein powder. In a separate bowl, mix apple juice concentrate and applesauce. Stir the wet mix into the dry mix. Fold in raisins. Drop batter by the spoonful onto a lightly sprayed baking sheet. Bake for 10 to 15 minutes, or until lightly browned.

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Tags:recipes

****Reprint from Sports Business, Published: Monday, 31 Jan 2011 | 5:07 PM ET. By Darren Rovell

There are not many companies these days that can do $400 million in sales and remain relatively anonymous.

CLICK HERE TO BECOME A BEACHBODY COACH!

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Tags:Beachbody**Clean eating**Coaching**Business

For TODAY ONLY, any customer of mine who buys Shakeology on home direct by 11:59 ET will be entered into a drawing for your choice of P90X or ChaLEAN EXTREME. 

Remember, Shakeology on home direct means free shipping, 2 free Shakeology workouts, and a free shaker cup. As a coach, you can also save 25% off of the cost. You can cancel anytime AND there's a 30-day Bottom of the Bag guarantee. 

Order HERE.

Then email me with your program choice. Drawing will be tomorrow am. 

WHAT?!?!?!?! You aren’t my customer?!?!?!?! Signing up is free and easy (and allows me to coach you for free too!)

***This is only available to new Shakeology home direct orders and excludes current coaches (sorry guys.)

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By Kathy Smith

Still not convinced you should strength train? Here's a good reason. After the age of 30, we all lose a quarter pound of muscle mass each year. Yikes!

With less muscle, our metabolism slows down and we gain fat—averaging about 15 pounds a decade. While muscle is metabolically active (each pound of muscle burns approximately 35 to 50 calories per day), stored fat is not, burning far fewer calories. The more muscle you have, the more calories you burn throughout the day, whether you're walking, vacuuming . . . even sleeping!

What's more, while aerobic activity burns fat during exercise, weight training utilizes fat hours after exercising, so your metabolism stays slightly elevated for a longer period of time following a strength-training session than following an aerobic workout.

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Tags:Beachbody

Another Beachbody tip that I love!

By Steve Edwards

Even if it's just for 10 minutes, you will absolutely benefit by elevating your heart rate. While this may not transform the way you look, 10 minutes is plenty long for your body to elevate its metabolism instead of staying in couch-potato mode.

If you know that you're going to have a busy day, try to plan ahead. You want to elevate your heart rate, but not sweat too much. Try walking briskly to each destination that day—up the stairs to work, out to lunch, to the next meeting, etc. This will require enough planning to make sure you've got proper footwear for the day.

If you have some other downtime, use it to stretch. Brisk walking on pavement can make your muscles tight, but a few minutes of sporadic stretching can do wonders.

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Tags:Beachbody**health

Tags:overeating

Wow...today is my 3 year anniversary of becoming a Beachbody coach. In 2007, I had NO idea how much that decision would change my life...had I known, it probably would have scared me.
 

I became a coach simply because I wanted to pay it forward and help others as I had been helped. With the support of MY coach and the Beachbody community, I had lost 25 lbs. Now it was my turn to support others.
 
Over the course of the 3 years, my customers have lost a combined total of over 1000 lbs!!!!!! THAT is incredible! To even have a small part in that makes me feel wonderful.
 
...and the friends that I've made within the Beachbody community...AMAZING! Some of my closest friends I met through Beachbody. I treasure these people!
 
When I became a coach, I really didn't view my decision as a business decision. In fact, I didn't care if I made any money. About 6 months into coaching, I discovered that, yes, this IS a business and it was my own business. Huh?!?!!? I'm a business owner?!?!?! NO WAY! I dove into learning all that I could from a business perspective...all while continuing to pay it forward.
 
As a result, over the past 3 years, I've had the honor of helping a family member with medical bills, bought my first new car in 10 years, have a nest egg, no credit card debt, have IRA for myself, husband AND son, traveled all over the country (I'm ready now to travel OUTSIDE the country...hint...hint), and am saving to build a new home. Oh yea...all of this is while being a stay-at-home mom. Snap!
 
The surprise for me came when I realized that coaching is also a journey of self-discovery. I've had to take a good look at my character strengths and weaknesses. Sometimes it's been painful. Sometimes it's been exhilarating.
 
I'm excited to see what the next few years will be like. Our goal is to bring my husband home to help with the business full-time. I think it will happen sooner than later.
 
Beachbody has been an incredible blessing, and I'm grateful that I'm a part of this amazing company and group of people.

Tags:Beachbody**Coaching**Weight-loss

Sometimes the strongest longings for food happen when you're at your weakest point emotionally. Many people turn to food for comfort — consciously or unconsciously — when they're facing a difficult problem or looking to keep themselves occupied.

But emotional eating — eating as a way to suppress or soothe negative emotions, such as stress, anger, anxiety, boredom, sadness and loneliness — can sabotage your weight-loss efforts. Often, emotional eating leads to eating too much food, especially high-calorie, sweet, salty and fatty foods.

The good news is that if you're prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.

The connection between mood and food...

Major life events — such as unemployment, health problems and divorce — and daily life hassles — such as a stressful work commute, bad weather and changes in your normal routine — can trigger emotions that lead to overeating. But why do negative emotions lead to overeating?

Some foods may have seemingly addictive qualities. For example, when you eat enticing foods, such as chocolate, your body releases trace amounts of mood- and satisfaction-elevating hormones. That "reward" may reinforce a preference for foods that are most closely associated with specific feelings. Related to this is the simple fact that the pleasure of eating offsets negative emotions.

Food can also be a distraction. If you're worried about an upcoming event or rethinking an earlier conflict, eating comfort foods may distract you. But the distraction is only temporary. While you're eating, your thoughts focus on the pleasant taste of your comfort food. Unfortunately, when you're done overeating, your attention returns to your worries, and you may now bear the additional burden of guilt about overeating.

How to regain control of your eating habits...

Though strong emotions can trigger cravings for food, you can take steps to control those cravings. To help stop emotional eating, try these suggestions:

* Learn to recognize true hunger. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a few minutes to pass.

* Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.

* Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.

* Don't keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don't influence your decisions at the store.

* Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.

* Eat a balanced diet. If you're not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don't skip breakfast. Include foods from the basic groups in your meals. Emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you're more likely to feel fuller, longer.

* Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it's fit and well rested.

If you give in to emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience, and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that ensure better health.

Tags:Clean eating**Weight-loss

Leftover Turkey sandwich recipes
Use generous slices of moist and juicy turkey breast. Try turkey in ciabatta rolls, baguettes, between thick slices of warmed wholemeal bread, or sandwiched in toast. Pair the meat with other ingredients, such as:

• shredded salad leaves
• thinly sliced avocado or onion
• tomatoes and cucumber
• fine slices of cooked ham
• crumbled crispy bacon
• sliced hardboiled egg
• sliced blue cheese
• Add extra flavour with mustard, cranberry sauce, leftover turkey stuffing, pickles, mayonnaise, sliced gherkins, or radishes.

Leftover Turkey Hot dishes

• Turkey pasta Mix diced turkey into a rich tomato sauce and serve with rice or pasta.
• Curried turkey Turkey makes a great curry Serve with rice and naan bread.
• Tarragon turkey Add cubed turkey to a white sauce made with semi-skimmed milk. Flavour with tarragon, add sweetcorn and mushrooms. Put in a pie dish, top with pastry and bake. For an even easier version, top with mashed potatoes and brown in the oven.
• Leafy stir-fry Add shredded turkey to stir fries, made with shredded Chinese leaves, onions and other vegetables, and served with noodles.
• Chinese turkey Cook diced turkey with mangetout, onion, baby corn and beansprouts. Coat with sweet/sour sauce made from orange juice, soy sauce and a little honey, thickened with corn flour.
• Turkey hash This dish is a great standby. Saute chopped onions and peppers, add diced turkey and cook through. Make hollows in mixture, break an egg into each one and cook under hot grill or bake in oven until set. Serve with crusty bread and a tomato salad.
• Turkey soup Make a batch of warming turkey soup.

Tags:recipes

Tags:Videos

DATES:
Monday, November 29th until Christmas day!!

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 my Facebook wall. Feel free to post comments, questions, struggles, triumphs here. We’re in this together! You can friend me on facebook: www.facebook.com/rochelleg

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 1800 to 2000 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. I’m super busy guys, so please don’t ask me to figure this stuff out for you.

RULE 4: This is the real challenge part: YOU EAT ONLY FROM THE TOP 2 TIERS of MICHI’S LADDER 6 DAYS A WEEK. That means that you cannot have bagels for breakfast nor frozen yogurt for a snack. Top 2 tiers. Period.

I see that bagels are now in the top two tiers. I would stay away from them, but if they are in the top two tiers you can have it.
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.

NOTE: When I first came up with this challenge, I was afraid that it would be too restrictive. But, our results speak for themselves. That said, 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!

Another 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. *******

For women, and this is MY PERSONAL OPINION, who are trying to lose weight, I would stay clear of the recovery drink. After resistance workouts I have a meal replacement shake. It can be SHAKEOLOGY or another kind of meal replacement.

Tags:health**Clean eating

While many of us over-indulge this time of year, there are lots of traditional holiday foods that won’t throw you off your healthy diet. The trick is to make healthy choices, and not eat too much in general. Here are some foods you can enjoy guilt-free this Thanksgiving:

Tags:Nutrition**Clean eating

By Steve Edwards

After the age of 30, our bodies start to lose lean muscle mass at a rate of approximately one percent per year. The best way to offset this process is to do some form of resistance training, like lifting weights. All is not lost after 30 either, as numerous studies as well as millions of real-world examples prove that with proper training your fitness level can improve throughout your life. Think of weight training as your fountain of youth.

Tags:Beachbody

3 cups oatmeal
1/2 cup PB
1 cup skim milk (I like almond)
dash cinnamon
splash of vanilla
1 teaspoon unsweetened cocoa powder
4 scoops chocolate Shakeology
 
Mix all dry ingredients, then add skim milk and vanilla to blend. Add peanut butter and mix w/ hands. Put mixture in an 8x8 pan, press flat, refrigerate for 2-3 hours and cut into squares. (I keep them in the fridge because I like the harder texture.)

Taking a WHOLE recipe and the 8X8 pan cut into 9 pieces:
263 cal 30 carbs 9 fats 15 protein ...I only make 1/2 that and cut smaller. They are filling!  (It really IS OKAY to make these, eat them, and ENJOY!)  
 
Haven't tried Shakeology yet? You can order risk-free at http://www.Shakeology.com/CoachRochelle If you choose the Home Direct option, shipping is FREE plus you get 2 free workouts and other goodies. HD can be canceled at any time so it's a win-win Enjoy!!

Tags:recipes**Shakeology

By Mayo Clinic staff

MAKES 12 SLICES
Ingredients

3 tablespoons canola oil
3/4 cup homemade or canned pumpkin puree
1/2 cup honey
3 tablespoons firmly packed brown sugar
2 eggs, lightly beaten
1 cup whole-wheat (whole-meal) flour
1/2 cup all-purpose (plain) flour
2 tablespoons flaxseed
1/2 teaspoon baking powder
1/2 teaspoon ground allspice
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/4 teaspoon salt
2 tablespoons chopped hazelnuts (filberts)

Directions

Preheat the oven to 350 F. Lightly coat an 8-by-4-inch loaf pan with cooking spray.

In a large bowl, using an electric mixer on low speed, beat together the canola oil, pumpkin puree, honey, brown sugar and eggs until well blended.

In a small bowl, whisk together the flours, flaxseed, baking powder, allspice, cinnamon, nutmeg, cloves and salt. Add the flour mixture to the pumpkin mixture and, using the electric mixer on medium speed, beat until well blended.

Pour the batter into the prepared pan. Sprinkle the hazelnuts evenly over the top and press down gently to lodge the nuts into the batter. Bake until a toothpick inserted into the center of the loaf comes out clean, about 50 to 55 minutes. Let cool in the pan on a wire rack for 10 minutes. Turn the loaf out of the pan onto the rack and let cool completely. Cut into 12 slices to serve.

Nutritional Analysis
(per serving)
Serving size: 1 slice
Calories 176
Protein 4 g
Carbohydrate 28 g
Total fat 6 g
Saturated fat 1 g
Monounsaturated fat 3 g
Fiber 3 g

Tags:recipes

...I felt disturbed that I had left out Shakeology from my suggested meal plan, especially given the fact that many of the foods we eat today (particularly our chicken/fish/meat) are of such poor quality. It makes sense that Shakeology would make up for some of the nutrient deficient foods we consume as a society.
But, the question remains: Can you afford it?

If I left it out of my meal plan, then somewhere in my mind I was saying, “No, there is little room for it in a tight budget.” However, somehow that just didn’t jive with me. Let’s do the math together and you decide.

The cost of Shakeology on autoship (you get free shipping) is $119.99. Plus tax, say around $126, for one month’s supply (1 serving a day for 30 days). Each shake comes out to about $4.20. The coach price for Shakeology on autoship is $89.99 or around $96 total. Each serving comes out to $3.20.

Too much you say? Not if you are using Shakeology as a meal replacement, which, by the way, will help you lose weight. Remember: Subjects in a 90-Day study lost an average of 10lbs when they replaced just one meal per day with Shakeology.

The cost of an average lunch at a restaurant or take-out: $6 to $9. Plus, even Subway sandwiches which are reputably low-cal average 460 to 560 calories. Shakeology has 140 calories, less than 1 gram of fat per serving, annnnnnd it is truly nutrient rich.

The cost of an average take out or restaurant dinner: $10 & up to be sure.

The cost of a home-cooked lunch or dinner: 6-8 ounces of chicken = $2.00 (and we are talking low-grade chicken), veggies= $1 (frozen veggies are really okay! hurray!) and 1 sweet potato = from .5 to $1.00. Total= about $3.4.

Conclusion: You are spending about $3-4 on a home-cooked meal, the same amount that you would spend on Shakeology.

So what is the big fuss about then? I think our resistance has to do more with our thinking than our actual ability to afford Shakeology, regardless of budget. Somehow, I’m guessing, many people see Shakeology as a luxury item. But is it really? I invite you to watch the following video.

We think nothing of spending $4 on mass-produced food that doesn’t truly nourish us, yet we protest that $4 for Shakeology is too expensive. There’s something awry with our thinking, don’t you think?

To your health and to thinking outside the box,
Barbie Decker, PhD

Tags:Shakeology**Clean eating

Tags:Personal**Emotional Eating

Tags:Beachbody**Coaching

* 1/2 cup plain, nonfat yogurt
* 1/2 tsp. vanilla extract
* 1/4 cup firmly packed brown sugar
* 1 egg
* 1-1/2 cups pumpkin puree
* 1 tsp. cinnamon
* 1/2 tsp. nutmeg
* 1/8 tsp. cloves
* 1/8 tsp. ginger
* 1 cup rolled oats
* 2 tsp. baking powder
* 1 cup whole wheat flour
* 1/2 cup white flour
* 1/2 cup raisins or dates
* 1/2 cup chopped walnuts

Preheat oven to 350 degrees. In a mixing bowl, blend together first five ingredients. Mix in spices, oats, and baking powder, then fold in flour, raisins or dates, and nuts. Drop by tablespoons onto a nonstick cookie sheet and bake for 10 to 12 minutes. Yields 2-1/2 dozen cookies.

Preparation Time: 15-20 minutes

Cooking Time: 10-12 minutes

Nutritional Information: (per serving)
Calories: 67
Protein: 2 g
Fiber: 1 g
Carbs: 12 g
Fat Total: 2 g

Tags:recipes

Tags:Shakeology**health

Hi everyone! In lieu of my check-in this week, I'm sending out an offer instead.

October is Breast Cancer Awareness month.

For this month, I am donating 100% of my commissions from new Shakeology home direct orders to breast cancer research.

This is a great opportunity to give yourself the gift of health AND help others in the fight against breast cancer.

Shakeology is a nutritious protein shake/meal replacement with 70 healthy ingredients at only 140 calories. It breaks down to $4/shake retail or $3/shake coach price. I swear by it...as it helped me lose 33 lbs.

You can read all about it at http://www.myshakeology.com/CoachRochelle

Please forward this to any of your friends and family who could benefit from Shakeology and would like to help out with a great cause! Thanks!!!!!

Tags:Shakeology**health

VegWeb.com

Ingredients

1 can (16 ounces) pureed pumpkin
3/4 cup sugar or Sucanat (or 1/2 cup maple syrup)
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/2 teaspoon ground nutmeg
3 tablespoons cornstarch to firm up the pie filling
1 package (10-12 ounces) silken/soft tofu
1 9 inch graham cracker crust pie shell (I used one from Arrowhead Mills)

Directions

1. Preheat oven to 425° F.
2. Mix the pumpkin and sugar. Add salt, spices, cornstarch and tofu, mix thoroughly.
3. Pour mixture into pie shell and bake for 15 minutes.
4. Lower heat to 350° F and bake for another 60 minutes. Chill and serve.

Tags:recipes