Transformation - 3 Day Refresh

The 3 Day Refresh

 



After a weekend of not eating enough and eating WAY too much, My husband, Rich, and I decided to do the 3 Day Refresh. And lets be honest, he did a lot more eating and drinking then I did. When it comes to a cheat meal, he has no will power, and because he knew we were doing the 3 day refresh he went NUTS!!

So what is the 3 Day Refresh?

The 3-DAY REFRESH is an exciting addition to the Beachbody supplements family, that has been around for a year now. It’s an easy-to- follow low-calorie, 3-day clean eating program consisting of Shakeology for breakfast, 2 additional high- protein shakes at lunch and dinner (these 2 shakes are not shakeology shakes) supplemented with a selection of fresh fruits, vegetables, healthy fats and a digestive/fiber drink. It’s the perfect solution to lose a few pounds quickly, get a clean break from bad nutrition habits and feel immediately cleaner, lighter and more healthy...without starving. Plus you can work out on this cleanse!! Not high intensity but moderate workouts are suggested, like walking, yoga, Pilates, etc.

 

The   day refresh has taken the 3 Day shakeology Cleanse and improved it and made it easier for someone to stick with. Yes, it is low in calories but you are eating fruits, veggies, and even healthy fats with it!!!! The only thing you are not eating is meat, dairy, and starches!! 

The refresh is perfect for any one to do, especially after a vacation, or wanting to jumpstart back into clean eating and getting back into the workout routines.

 

 

 

This was my 4th time doing the Refresh and my husbands 3rd time. Are results this time were amazing! Not as good as my first but better than my 2nd and 3rd.

 

 

 

 

So what are the results?

 

Well I lost 5.4 pounds and 1.5 inches. And Rich lost 6 pounds and 2 inches.

 

 

 

I am super happy with my results. I feel lighter, happier, less stressed, and more comfortable in my clothes.

 

Wanna do the 3 Day Refresh? Want to get back on track? Email me and we will get you back on track and feeling better than ever!!

NEW REICPE - Homemade Whip Cream - Dairy FREE

Dairy Free Whip Cream

 

Hubby Requested Whip Cream with his Pumpkin Pie this Thanksgiving so I whipped this sucker up. It was more runny then hoping for. I avoided adding powder sugar in but if you want it to be a little thicker than I would add 1 teaspoon of powdered sugar at  a time till you get the consistency that you want. Besides it being runny it tasted really good. I will definitely be making this again in the future.


Dairy Free Whipped Cream

Ingredients
        •       1 can full fat coconut milk, refrigerated overnight (BPA Free)
        •       2-3 tsp 100 % pure maple syrup (or more to your liking)
        •       1 1/2 tsp vanilla extract


Instructions
        • Remove only the solid part of the coconut milk with a spoon into a large mixing bowl. You can save the liquid part for smoothies or other recipes if you prefer.
        • Using a hand mixer, whip the coconut milk for about 4-5 minutes or until it becomes thick and creamy.
        • You may like it without any sweetener but if you prefer, add the maple syrup and vanilla and stir. Add more to taste if needed. Eat it straight from the bowl or add it to your favorite treat!

Master's Hammer and Chisel TEST Group

Be The First To Get Hammer And Chisel New Fitness Program

 

 

 

 

 

I am soooo beyond excited for today!!! Why? Because today, Team Beachbody is launching the NEWEST fitness program called The Master's Hammer and Chisel!!!!  I have been looking for something to spice up my strength training and I just love Autumn Calabrese's 21 Day Fix Extreme and Sagi Kalev's Body Beast! Both trainers challenged my body, improved my strength, flexibility, tone and endurance.  Plus, Autumn's portion controlled container system seriously has been a game changer for me, my husband, my parents and for my customers in their success with mastering clean eating and the nutrition plan!


So when they announced at Summit that there was going to be a NEW program, I was ALL OVER IT!!!!  I am for sure going to be sitting here at the computer this afternoon getting my copy!!!!  I have be able to do the 2 sneak peek workouts that are on Beachbody On Demand.  And let me tell you, this program is going to be EPIC!!!!  Rich and I have both committed to completing this program, to running an official TEST GROUP for People just like YOU who want support in getting results! 

So lets talk details!!!

Hammer and Chisel is an expert workout system that delivers breathtaking, body changing results in 60 days!  Trainers Sagi Kalev and Autumn Calabrese are amazing experts at sculpting bodies and have tons of awards to prove it!  So this program is sharing their strategies for resistance training to shape powerful muscles, shed body fat, and build a ripped physique.  No, I don't plan on doing any body competitions any time so, but I want to look and feel amazing! PLUS muscle burns FAT and we all want to KEEP THAT METABOLISM FIRED UP!! So anything with strength training and cardio is a keeper!!!  This is a 60 day program and each workout ranges from 30-40 minutes which is perfect busy moms that need to get it in and get going! 

 

What ALL do you need for this program?

You do not need a lot of space but you will NEED some equipment!

You need dumbbells (5-25lbs) for women and (5-50) for men debending on your strength.

Pull up bar or over the door attachment for the resistance bands

Weight bench or stability ball

 

If you do not have weights ranging from 5-25 lbs then Autumn said to make sure you have 3 sets of dumbbells, a heavy, medium, and light.

 

Optional Equipment and items would be The Team Beachbody Club Membership so you can access on Demand live streaming, The Beachbody Performance Line Supplements so that you can maximize your muscle recovery, performance and results.

 

 

 

So What do you need to do to get into my exclusive Test Group?

 

#1 I must be your assigned coach.  If you are not working with a coach already that is great, head over to my site and create a FREE account!

(if you already have an assigned coach please reach out to your coach to see what groups they will be running)

#2 Then complete the application below so that I can gather more information about you and to see if this would be a good fit for you!

#3 The requirements to participate in this exclusive test group are that you commit to the Hammer and Chisel Challenge pack which includes the 60 day workout program, nutrition guide, program manual, schedule of workouts to follow, Shakeology, discounted shipping and price!  All for $160

 

#4 You must commit to being an active member of the online support and accountability group.  You must be willing to show up every day, log your workout, rate your nutrition, check in for accountability and support.  In return, I am going to share with you how to meal plan, how to prep your meals, how to make it easy and simple to get results, I am going to help you with daily accountability, motivation, tips and tools to get you the BEST results possible!  

If you are ready to switch it up, get great results the time is now!  Make sure you fill out the application below to get on the list to be the first to get HAMMER AND CHISEL!!!!

3.2 lbs lost but 15 inches gone!  Wow that is incredible how your scale doesn't change but look at her body!

 

You don't want to miss this, IT IS GOING TO BE EPIC!!!!  ARE YOU IN?!?!

Click here to be the first to get Hammer and Chisel and Join my Test Group

NEW RECIPE - Pumpkin Pie - Gluten, Grain, and Dairy FREE

Pumpkin Pie

For the crust
        •       1 1/2 cup almond flour
        •       3/4 cup whole pecans
        •       1 tablespoon coconut oil
        •       2 tablespoons honey
        •       1 egg
        •       1/4 teaspoon Pink Himaylan salt
        •       1/2 teaspoon ground cinnamon

 Pie Ingredients:

        •        1 can organic pumpkin
         •       1/2 can coconut milk
         •       1/2 cup raw honey
         •       2 eggs
        •       1 tsp cinnamon
        •       1 tsp pumpkin pie spice


 INSTRUCTIONS:
        1.      Add the pecans to a food processor and process until they have turned into a coarse flour.
        2.      Add the rest of the ingredients and process for 15 seconds, until a dough forms.
        3.      Press the dough into an 8 or 9-inch pie plate, spreading it up the sides and covering the bottom. Fill with pie weights or prick a few shallow holes in the crust with a fork to keep it from bubbling during baking.
        4.      Bake the crust at 325 degrees for 10 minutes. Remove it from the oven and cool for 10 minutes, then place in the freezer for 20 minutes.
        5.      Whisk all of the ingredients together in a bowl.
        6.      Pour the filling into a frozen pie crust.
        7.      Bake at 350 degrees for 35 minutes, or until the custard has set but is still slightly jiggly in the center. If the crust starts to brown too quickly, you can cover the edges with foil and continue baking.
        8.      Turn off the oven and leave it cracked open for 30 minutes while the pie cools. This will help it from cracking on the top.
        9.      Refrigerate until chilled, then serve with coconut whipped cream on top.

Health and Fitness Tip #54 - Lemons - How to use them to rid the toxins

 

 

6. Drink lemon-cucumber water

Another way to make lemon water more exciting is to enhance it with cucumber and perhaps some fresh mint. Steep a couple of frozen slices of cucumber (which act as ice) with the juice of one lemon, rinsed lemon peel and a fresh mint leaf. Drink this refreshing tonic that will leave you with a flat belly and a naturally cleansed feeling all day long.

 

 

7. Add it to herbal tea

Dandelion, peppermint, fennel, chamomile, rooibos and spearmint are just some of the most popular and powerful teas. One way to enhance herbal tea is to add the juice of a lemon before you drink it. If you need more sweetness, go with a touch of raw honey or a drop of pure liquid stevia. Enjoy hot or cold for digestive wellness after a meal or throughout the day.

 

 

8. Pair it with green tea

Lemon makes green tea taste great, and it also enhances its cleansing properties. The antioxidants known as catechins in green tea will be better absorbed due to the natural enzymes that lemons contain. Lemons and green tea are also two excellent remedies for stress, so pairing them together is the perfect way to take care of yourself when the going gets tough!

 

 

Squeeze it on your veggies

Whether you eat them cooked or raw, try eating your veggies with a squeeze of lemon on top.

Lemon juice not only enhances the taste of veggies but also aids in digestion. Since some vegetables can be hard for the body to break down, this is a simple and effective way to give your tummy some assistance without much work. You’ll also love the flavor!

 

 

 

Happy Thanksgiving!!

Today is a day to be thankful for all that you have but also to be thankful for all of the wonderful people in your life.

Today take time to enjoy your family and friends and let me know how grateful you are to have them in your life.

Enjoy your meal and try not to over do it. The worse feeling, is that of feeling sick because you ate too much.

Have a wonderful day!!! I know I will be enjoying my Aunts Gluten Free Thanksgiving Meal.

NEW RECIPE - GLUTEN FREE / GRAIN FREE Pizza Pie

 

Gluten Free Grain Free Pizza Pie

 

 

 

 

This past weekend, Rich and I vowed to stay in because we knew that Thanksgiving was coming and we would be going out and eating not so healthy, however, we were craving Pizza so I went to work and created a Gluten Free, Grain Free Pizza Crust that tasted amazing!  The crust was honestly really easy to make, didn't take long at all, and created to individual pizzas from it.

 

Because I no longer do Dairy and I am not a big pizza sauce fan, I used nutritional yeast in place of the cheese and pesto sauce in place of the pizza sauce. Also its a meatless pizza because I don't eat meat any more.

 

So what the heck did I put on it? I put peppers, zucchini, tomatoes, and spinach. This pizza is by far my favorite! It tastes amazing and fills you up and keeps you satiated.

 

Below is the Pizza Crust recipe. I recommend trying this, even if you aren't gluten free. It tastes amazing, I swear!! Also add any toppings you would like, pizza sauce, oil and garlic, veggies, meat cheese, etc.

 

The best part about this recipe is that it creates individual pizzas so you can create yours differently from everyone else's.

Crust Ingredients:

 

 2 Eggs

2 C. Almond Flour

3 T. Olive Oil

1/4 t. Baking soda

1 t. Garlic Powder

any herbs you would like to add to crust

 

Crust Directions:

Mix all ingredients together & roll out to the size you would like.

Place a little olive oil on the pizza sheet and place crust on top… Cook at 350 degrees for 5 minutes. Then pull out of the oven, add the toppings you would like and then cook for another 20-30 minutes.

Post your feedback below! I would love to hear what you think of it!



Transformation Tuesday - MY P90X Results

So I haven't done a Transformation Tuesday in a while, but I finished P90x on Saturday and I wanted to share my results.

 

 

In the left picture my before picture is right after I finished the Ultimate Reset. And on the left is 90 days later when I finished P90x. On the left I weighed 117. On the right I weigh 127. Yes you read that right, with P90x I GAINED 10 pounds. 10 pounds of MUSCLE that is.

 

 

With P90x I continued to eat a WHOLE plant based diet! I have allowed myself a treat here and there, because the hubs, who is a football coach, liked going out and celebrating when they won, which honestly wasn't a lot this year!

Along with my eating whole plant-based foods I had to up my calories, because P90x an intense program and the workouts are longer (45-90 minutes) Also the program guide called for it! The p90x book actually said that I should be eating between 1800 - 2000 calories a day. To me that is a TON. However, I am did eat anywhere from 1400 - 1900 a day, it really just depended on the meals I had planned out for the week. But to be honest with you, my calorie count was not something I was worried about. My philosophy was if I am hungry then I will eat. Plus eating Whole Plant-Based foods makes me feel 100% better than I did when I was eating anything and everything.

So why did I continue to follow a whole plant base diet? Well, in August, I did the Ultimate reset and after doing the reset, I felt TOO good to go back to the old ways of eating. Plus this way is soooo much fun! Its always something different and my husband, LOVES the plant base diet because there is always something new to try. Which I need to be honest with you, before we did the Ultimate Rest, I got lazy and we pretty much had the same thing every night for dinner. Doing this diet, I really didn't think I would be able to continue with it or with P90x. I thought I would have to give up one or the other. But I don't! I feel great!!

Also with P90x I started using the Beachbody Performance Line. Why?!? Because this Line of products helps your body push harder, go longer, and recover faster! And guess what?!?! IT DID! I had more energy, felt great, was able to push harder, and recovered faster! This line of products is great and a supplement to invest in if you are doing HIGH intensity programs like P90x, Insanity, or are an avid weight lifter.

 

 

 

So I want to be honest with you. We all know the scale is the devil and we rely on it WAY too much. But we are human and I do it too. And when I finished P90x and stepped on the scale, I want you to know I cried! To see the number 127 scared me and I hated. I have always been conscience of my body weight and looks, unfortunately I grew up being told you had to be skinny and you had to be a certain size to fit in. So when I saw 127, the number scared me and me think I was back to where I started.

 

BUT...I know I am not. I know deep down that I am FITTER, STRONGER, and HEALTHIER than I have ever been in my life. And I know that the scale is reading muscle mass and not fat.

 

But its still hard to swallow when you get on the scale. Its hard to see that number and the gain. But when I look closely at my body I see where I gained the muscle, and its in my butt (its firm and round - I have never had before), my legs - which are always my biggest muscle gain, I have always had big legs but now I know they are big because of muscle and not fat, and in my arms - my upper body is the strongest it has ever been.

 

NO I don't have the 6 pack I wanted with this program, I didn't do the ab work like I wanted too and I had to eat more calories on this program.

 

So if you are out there and reading this, you don't have to do P90x, but know that programs are out there to get you results, make you stronger, fitter, and healthier, so don't be afraid to do a program becasue you don't have weight to lose, as long as you eat healthy, the amount of calories the program suggests, then you won't lose weight but gain muscle.

 

Also know that you are not alone when it comes to the battle with the scale. We all struggle with reminding ourselves its not abot the scale but about how our bodies feel especially when we put on our clothes. 

NEW RECIPE!!! Pumpkin Pancakes

PUMPKIN PANCAKES

This weekend the Hubs was craving pancakes and so to be in the Holiday Season with Thanksgiving this Thursday I made him, GRAIN FREE, DAIRY FREE, GLUTEN FREE Pumpkin Pancakes! And he ABSOLUTELY loved them!!! I didn't get to try them because he scarfed them down, before I had a chance!

These are definitely something you need to try, especially this week since its Thanksgiving!

OH and the BEST part about these pancakes is you don't have to FLIP them and get messy! All you need is the oven!

Pumpkin Pancakes Recipe

Ingredients

1/2 Cup of Almond Butter
1/2 Cup of Pumpkin Puree
2 Eggs
1/2 tsp of vanilla extract
1/2 tsp of pumpkin spice
1 TBSP of Honey

Directions

1. Preheat Oven to 350
2. Blend all ingrendients together in a blender or bullet
3. Use 1/4 cup to scoop batter out
4. Lay batter on a parchment paper on a pan. No need to oil it.
5. Cook the pancakes for 10-15 minutes. NO need to FLIP!!
6. Top with Maple Syrup or your choice of topping
7. ENJOY!!

Health and Fitness Tip #53 - Lemons - How to use them to rid the toxins

Lemons are one of nature’s best sources of vitamin C, which provides a variety of health benefits for the body. Vitamin C aids in cellular detoxification and contains enzymes that assist with metabolic and organ function. It also clears waste from the digestive tract and enhances immune health. Vitamin C is necessary for the production of certain hormones and even enhances energy levels.

Because lemons contain very little fructose (fruit sugar), they’re also very easy to digest and do not cause bloating. In fact, lemons can actually reduce bloating because they are a natural diuretic and contain so many natural enzymes. Drinking lemon water is essentially the simplest way to take advantage of this fruit’s benefits.

 

 

Easy ways to use lemons to detox the body

Make a superfood tonic

If you’re tired of plain lemon water, make a cleansing tonic with lemons, honey, cayenne, water and apple cider vinegar. Here’s how to make it:

• Pour four ounces of cold filtered water into a glass jar, add two or three cubes of ice, the juice from one lemon, a 1/2 teaspoon of honey, a tiny dash of cayenne pepper, and one tablespoon of apple cider vinegar.
  This tonic has a variety of benefits: the vitamin C in the lemon juice boosts the immune system; the probiotics, prebiotics and enzymes in the apple cider vinegar aid digestion; the honey offers antifungal and antibacterial properties; and the cayenne pepper is naturally cleansing.
  Drink it before a workout or within the first 30 minutes of waking. If you need to add a little more sweetener, add some raw honey.

 

 

2. Use it as a salad dressing

My favorite way to make a healthy salad dressing is to simply mix the juice of two lemons with a pinch of black pepper and a touch of raw honey. I sometimes also like to add apple cider vinegar and fresh herbs like parsley and oregano. Using lemons as the base for a salad dressing adds a lot of flavor to your salads without the need for unhealthy dressings or heavy oils. This tasty dressing is a wonderful digestive aid and will enhance the taste of salad greens.

 

 

 

 

3. Add it to a smoothie

If you enjoy making smoothies, then you’ll love this trick: Squeeze the juice of one lemon into your smoothie and blend as normal. It not only brings out the sweetness of berries and even greens, but it also promotes healthy digestion and boosts metabolism.

4. Juice with it

Green juice is a nice way to add essential nutrients to your diet. Use plenty of leafy greens, and if you wish to add a little fruit, try berries, apple or citrus.

Including mostly greens in your juice will help to avoid a spike in blood sugar. You can also add a whole lemon and a piece of ginger. This will give your juice a nice lemon-ginger flavor that will reduce the bitterness of the greens, as well as enhance its cleansing properties.

 

 

 

5. Make a lemon-ginger shot

You may not wish to juice greens every day, so try making a lemon-ginger shot in your juicer instead. Juice two lemons and one or two inches of ginger root. Toss in some cayenne pepper if you like, and enjoy this digestion-boosting, cleansing drink. It’s also a great way to combat the cold and flu since both lemon and ginger provide anti-inflammatory and immune-boosting properties. Add a dash of turmeric for even more health benefits.

 

New Recipe - Mashed Cauliflower

Mashed Cauliflower with Roasted Garlic & Chives

 I don't know about you, but when I was a kid my favorite Thanksgiving dish was the mashed potatoes. However, I HATED the lumpy ones. They HAD to be smooth and have no lumps! haha However, the older I get, I realize white potatoes aren't the best things in the world for you. SO... instead I have learned to use Cauliflower as a replacement and let me tell you, you can't even taste the difference and I hate Cauliflower!!!

This recipe is amazing! And I will be making it on Thanksgiving so that I can go back for seconds and not feel guilty! I mean lets be honest they are the best dish on Thanksgiving!!!

21 Day Fixers these count as a green!!!

Mashed Cauliflower Recipe

 Serves: 3-4 servings

Ingredients
1 head of garlic
1 tablespoon olive oil
1 large head of cauliflower
2 tablespoons of ghee or olive oil
1 1/2 teaspoons dried chives (or 2 teaspoons fresh chopped)
1/2-3/4 teaspoon sea salt
Fresh black ground pepper to taste

Instructions

To roast the garlic:
1.Preheat oven to 400 degrees (F).

2.Use a sharp kitchen knife to cut 1/4-1/2 of an inch from the top of the garlic cloves.

3.Place the head of garlic, cut side up, onto a piece of aluminum foil and sprinkle with olive oil. Wrap the garlic in the aluminum foil and place it on a small baking sheet. Roast for 30-40 minutes, or until the garlic is soft. Cool until the garlic is warm to the touch and easily handled.

To make the mashed cauliflower:

1.Cut the head of cauliflower into small, bite sized pieces and steam until it is very soft and tender. Place the steamed cauliflower, ghee, chives, sea salt and black pepper into a mixing bowl.

2.Use your hands to squeeze the roasted garlic out of its peel into the mixing bowl and discard the peel.

3.Mash until the mixture is somewhat smooth and resembles mashed potatoes.

Thanksgiving RECIPE- Healthy Alternative to Potatoes

Herb Roasted Sweet Potatoes

 

I don't know about you but I LOVE sweet potatoes. And I really LOVE the candy sweet potatoes on Thanksgiving. But this year I am going to try these. Why? Because they are a healthier option when it comes to potatoes, PLUS, I then won't have to choose between the sweet potatoes and dessert! I mean I love my APPLE Pie too!! So this way I won't have too many sweets and the sweet potatoes will actually pair well with the turkey!

Try these out, even if you don't use them for Thanksgiving, they are delicious and a great side to any met dish!


 Ingredients:

4 sweet potatoes, peeled and cut into small cubes
2 teaspoons kosher salt
1 teaspoon dried basil leaves
1 teaspoon dried parsley flakes
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
2 Tablespoons extra virgin olive oil

Instructions:

Preheat oven to 450. Line a cookie sheet with parchment paper and set aside.

Combine all ingredients in a bowl. Toss to coat everything evenly. Spread in a single layer on prepared cookie sheet. Place in oven.

Bake at 450 for 30 minutes, turning every 10 minutes. Remove from oven and serve hot.

Enjoy!

NEW SNACK RECIPE - Incredible Hulk

The Incredible Hulk Snack

This snack might not look good. I mean who likes eating green things? Especially ones that look like poop!

BUT let me tell you this SNACK is my absolute favorite, health snack. So what is it? Its a dip for your apples. And it really does taste good too.

My husband is skeptical when it comes to weird looking things even if they are healthy for you. But with this snack, he absolutely loves it and asks for it weekly.

Don't let the color scare you, because the taste of it, is to die for!!

Incredible Hulk Snack

Ingredients

1/2 Cup of Almond butter
2 TBSP of SOAKED Chia Seeds
1 TBSP of Spirulina Powder (this is the one I use)
1/4 tsp of Cinnamon
1 Green Apple

Directions

1. Blend together the first 4 ingredients together in a Nutribullet
2. Split the final product evenly into 2 small dishes
3. Save the one bowl for another day or share it with a friend
4. Dip your apple in the bowl and enjoy the surprisingly delicious taste!

You don't want to miss trying this Dip. I promise you will fall in  love with it!!

NEW RECIPE - Avocado, Quinoa Stuffed Acorn Squash

Avocado Quinoa Stuffed Acorn Squash

Serves: serves 6-8

Ingredients

3-4 small acorn squash, sliced in half
2 tablespoons olive oil
1 medium onion
2-3 cloves of garlic, minced
1 teaspoon cumin
1 teaspoon coriander
1 4-oz. can of green chiles
1.5 cups cooked quinoa
1 can black beans, drained and rinsed
¼ cup chopped scallions
¼ cup toasted pepitas
¼ cup feta cheese, optional
2 avocados, diced
a few squeezes of lime
salt & pepper

Instructions

Preheat oven to 400 degrees F.

Cut acorn squash in half and scoop out the insides.

Drizzle with olive oil and sprinkle with salt and pepper.

Roast cut side up for for about 35-50 minutes or until your squash is tender in the middle and browned around the edges. (The timing will depend on your squash. If it’s taking too long to become tender, flip it upside down for a portion of the roasting time).

Meanwhile, heat oil in a large skillet over medium heat. Add the onion and a few pinches of salt and pepper.

Cook the onion until translucent, then add the garlic, cumin, coriander and stir. Add the green chiles and stir again, then add the quinoa, black beans, scallions, pepitas, feta cheese, a squeeze of lime and a more salt and pepper, to taste.

Remove skillet from the heat, let it cool, then stir in the diced avocado. Taste and adjust seasonings.

Scoop the filling into the acorn squashes halves. (note: if you’re not scooping the filling into the squashes right away, scoop the mixture out of the pan and into a bowl and set aside.

Health and Fitness Tip #52 - Artificial Sweeteners - Are they good for you?

 

There's a lot of confusion and misconceptions revolving around these non-caloric sweeteners. Artificial sweeteners and the huge list of products sweetened with them are marketed to you relentlessly as "healthy foods" or "healthier" than sugar or corn syrup sweetened products. But are they really?
Some of the most popular artificial sweeteners on the market today are:

• Splenda (sucralose)
• Aspartame
• Saccharine
• Acesulfame Potassium (aka - acesulfame K)

These artificial sweeteners are used in abundance in almost every "diet" drink, "lite" yogurts, puddings, and ice creams, most "low-carb" products, and almost all "reduced-sugar" products. Heck, even most protein powders are loaded with artificial sweeteners too -- just look on the ingredients and you'll usually see one of those nasty artificial sweeteners in just about every protein powder on the market.
Sucralose (aka, splenda) is probably one of the worst offenders of claiming to be "healthy" as they say that it's "made from real sugar". Don't be fooled!  It's still an artificial substance, and a fairly nasty chemical at that.
What they don't tell you is that Splenda is actually a chemically modified substance where chlorine is added to the chemical structure, making it more similar to a chlorinated pesticide than something we should be eating or drinking.
The truth is that artificial sweeteners are not even close to being healthy, and as you'll discover in a minute, can easily be just as bad for you, if not worse, than sugar or corn syrup. Most people think that they are doing something good for themselves by choosing the "diet" drinks or "lite" yogurts compared to the sugar-laden versions, but the problem is that you're exposing yourself to a whole new set of problems with the artificially sweetened drinks and foods.

The fact is, artificial sweeteners vs. sugar or corn syrup is really just a battle between two evils. Which evil is worse?
I'm sure you already know the problems with sugar or high fructose corn syrup sweetened products. The excess empty calories, the massive blood sugar spike, and the resulting insulin surge this creates in your body not only promotes fat gain, but also stimulates your appetite further, making things even worse. These massive blood sugar spikes also contribute to glycation in the cells of your body, which basically makes you age faster.
On the other hand, artificial sweeteners save you calories, but there's growing evidence that they can increase your appetite for sweets and other carbohydrates causing you to eat more later in the day anyway. Therefore, you don't really save any calories at all.
Also, studies are beginning to emerge showing that artificial sweeteners can trigger "sweet recepters" in your stomach that tell your body to produce insulin, even though you didn't actually consume sugar.  These high insulin levels from artificial sweeteners can promote fat storage and trigger cravings, in a similar manner to sugar itself.
All of the 4 artificial sweeteners listed yesterday are nasty chemicals that the human body is simply not meant to ingest, and historically would never have ingested in nature.
However, most of the population is ingesting a whole lot of these chemicals on a daily basis. Other health issues that have been related to artificial sweeteners in scientific studies as well as observations are:

• some have been linked to potential cancer risks
• negative effects on the liver, kidneys, and other organs
• stimulating cravings
• gastrointestinal problems
• developmental problems in children and fetuses
• headaches
• damage to your gut flora (killing beneficial probiotics)

The bottom line is that the body was not designed to deal with foreign substances like artificial sweeteners.

So what are your options for healthier alternatives?

Well, your best alternatives for the caloric sweeteners like sugar or corn syrup are either natural raw honey, organic maple syrup, coconut sugar, or even molasses.
Even though these alternatives still have the same amount of calories as sugar or corn syrup... honey, organic maple syrup, coconut sugar and molasses actually provide some nutrients, including minerals and antioxidants, so it's not just empty calories. Empty calories such as white refined sugar stimulate your appetite more because your body is lacking nutrients.

Now you're probably thinking that you'd like to still save on calories but avoid the nasty artificial sweeteners. Good news... You can!
Stevia is not artificial like the other chemical sweeteners I mentioned. Stevia is simply a natural non-caloric HERB that's been used for thousands of years in some parts of the world. When dried into a powder, it has a sweetness about 200-300 times stronger than sugar.

You can use it in your coffee or tea, to sweeten up plain yogurt, added to smoothies for extra sweetness, in oatmeal, in baking, or where ever else you might need a sweetener but want to reduce the sugar content.   

Maintain Don't Gain this Holiday Season

The holiday season is among us. Whether we want to admit it or not, it's here!! 

Do you want to wear your SKINNY Jeans this Holiday Season? Do you want to feel comfortable and confident in what you wear? Do you have a little black dress you plan on wearing this New Years?

Did you know that most people gain an average of 8-15 pounds over the holiday season. That means from October to January 1st people put on anywhere from 2-5 pounds a month.

And when you think about it, it makes sense. After all, it was candy season last month, this month is stuff yourself like a turkey month, and then Christmas is nothing but sweets and parties galore!!

Don't be the norm. Don't wait till you wake up New Year's Day and realize your clothes don't fit.

Be among the few and DON'T GAIN any weight this holiday season!

How? By letting me help you! With my Maintain Don't Gain Fitness group, you will be able to still enjoy all those treats, delicious thanksgiving meal, left over, and holiday parties with built in cheat days, portion control, and learning how to make choices over what you REALLY want and what you don't care for.

I promise I won't tell you no when it comes to enjoying the holidays, because I will be enjoying the treats and meals along with you.

BUT I will provide you the tools, support, and accountability to be among the few that don't gain weight during the holiday season and even help you lose weight this time of year!

Last year, my members where among the few and were able to keep the weight off, lose weight, and still enjoy try sweets and treats that the holiday season brings!

If you don't want to be among the many, then fill out this application. Let's get you enjoying the holiday season while not feeling bloated and guilty from treats and meals you will be enjoying!