Third Trimester...Here I Am!

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

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

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

The Birth of Shakeology®

By Darin Olien, The Ingredient Hunter

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

Recipe for Pumpkin Pie Shakeology

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

· 1 scoop chocolate Shakeology
· 1 cup rice, soy, almond, or low-fat milk (plain or vanilla)
· 1/2 cup canned pumpkin, unsweetened
· 1/2 tsp. cinnamon
· 1/2 tsp. nutmeg
· Ice (optional)

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

Nutritional Information (with low-fat milk):
· Calories: 284
· Protein: 27 g
· Fiber: 7 g
· Carbs: 40 g
· Fat Total: 3.5 g
· Saturated Fat: 2 g

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

Pumpkins!!!

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

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

Pumpkin Muffin Recipe

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

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

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

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

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

Happy Thanksgiving!

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

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

Black Bean Salad

1 can black beans
1 can corn

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

1/4 cup lime juice

1/8 cup olive oil

1/4 red onion, diced

Cilantro to taste

Combine all ingredients together and refrigerate overnight.

Have a great day!

Random Thoughts and Stuff

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

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

Have a great Thanksgiving week!

Our Thanksgiving Feast

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

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

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

Fruit Punch Recipe

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

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

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

The Beachbody Coaching Opportunity

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

Green Bean Casserole

This version of the classic holiday dish is a bit healthier as it uses frozen green beans rather than canned and replaces the condensed, salt-laden, high- fat soup with a homemade version. Also, using whole grain crumbs and cheese gives it an updated flavor while cutting the fat and calories of the traditional French-fried onions. The nutritional information included is for the casserole using the crackers rather than bread crumbs. Using the bread crumbs will lower the overall calories and fat somewhat. As you can see, this is still a calorie dense part of the Thanksgiving feast so consider taking half a portion rather than a full serving if you enjoying a full feast! Enjoy!

1 16 oz. package frozen green beans

1 can evaporated milk

1 cup sliced mushrooms or one can sliced mushrooms

2 Tblsp. Butter

2 tsp. chicken bouillon

2 Tblsp. Flour

1 cup whole wheat bread crumbs OR about 25 whole grain crackers, crushed

½ cup parmesan cheese

½ cup cheddar cheese

Garlic powder to taste

Sauté mushrooms in butter till butter runs clear. Add flour and stir till thick, then add milk and chicken bouillon, stirring rapidly with a whisk. Remove from heat. Add green beans and mix. Pour mixture into a casserole dish; cover and bake at 350º about 30 minutes. Meanwhile, combine bread or cracker crumbs with cheeses and garlic. Once casserole is bubbly and turning slightly golden, uncover and top with crumb mixture and bake another 10 minutes or until golden brown. Makes approx. 8 servings.

Per Serving: Calories: 203; Fat: 11 g; Carbs: 16 g; Protein: 8 g

21 Weeks! Over Half Way There!

I've passed the "halfway mark" of this pregnancy! Woohoo! It's been a great week this past week as I've felt almost human again - no nausea and not as exhausted as I've been. Or maybe I'm just learning to pace myself a little better. I'm looking forward to another great week though. God is teaching me much through this pregnancy about patience, perseverance, and much more.

One of the highlights of this coming week that I'm looking forward to is my first Home Fitness Party! I will presenting the products and opportunities of Team Beachbody to friends and family here at my home. I'm looking forward to a fun time of sharing about fitness, nutrition, and the Beachbody coaching opportunity. Be on the lookout next week for a post here sharing more about Beachbody coaching and how you can be a part of it! I'm excited to share the great opportunities the company is now offering!

Have a great and healthy weekend!

Pumpkin Cake Recipe

I'm starting our Healthy Holiday Recipe Exchange with one of our favorites, Pumpkin Cake. While this is not necessarily what I'd call a "health food", it is a healthier alternative for a nice treat. It's one of the moistest cakes I've ever had! Warning! It's addictive! I've included the nutritional info as well.


2 cups canned pumpkin
1 3/4 cups brown sugar
1/2 cup coconut oil
3 large eggs
2 cups whole wheat flour (preferrably organic)
2 tsps. baking powder (preferrable Aluminum free)
1/2 tsp. salt
1 tsp. baking soda
1 tsp. cinnamon
1 tsp. ginger
1/2 tsp. nutmeg
1/2 tsp. ground cloves


Orange Glaze (optional)

1/2 cup powder sugar
1 tblsp. orange juice
1 tsp. orange zest

Combine the pumpkin, sugar, and oil, then add eggs, beating well, approx. 2 minutes. Add remaining ingredients and mix well. Pour into a greased bundt pan and bake at 350 for 35-45 minutes. Cake is done when toothpick inserted in center comes out clean. For glaze, combine powder sugar, orange juice and orange zest; drizzle glaze over cooled cake. Serves approx. 14.

Per Slice:
Calories: 280
Fat: 9 g.
Carbs: 46 g.
Protein: 4 g.

Holiday Survival!

Halloween is over and the big holidays are just around the corner! I LOVE this time of year! I know, though, that for some it’s a time to panic over the possibility of gaining weight being faced with all the treats and goodies of the season. So let’s talk about some tips to survive this holiday season without adding a spare tire (or two) to our midsection.

• Don’t set unrealistic goals for the holiday season! This is not the time to plan on losing 20 lbs.! Nor is it a good idea to go into the season saying “I will not eat any sweets or fattening foods.” You are just setting yourself up for failure. Set a goal of maintaining your current weight rather than losing or set a very minimal weight loss goal.
• Allow yourself some treats! I don’t mean go crazy and eat everything in sight on a daily basis for the next two months. What I mean is, consider the treats that are your favorite and allow yourself a serving. You don’t have to take a serving of every offering on the dessert buffet. Pick one or two favorites and enjoy them guilt-free.
• Eat till you’re satisfied – not till you’re full! Stuffing yourself till you can’t move from the table is not going to get you the results you want. Take smaller servings and eat till you’re no longer hungry. Believe me, you’ll feel better after Thanksgiving dinner this way and be able to enjoy the rest of the day with your family rather than lying on the couch moaning in pain.
• Find a buddy! Having someone else to motivate you along the way can really help! Find someone with similar goals who you can check in with weekly, or even daily!
• Plan, plan, plan! If you just decide to wing it, you’re going to cave and eat, eat, eat. Plan ahead, decide your calorie limit for each event, and throw in a little common sense to boot and you’ll find the holidays are not something to dread, but to enjoy.

Focus on the true meanings of each holiday rather than the food, plan some activities and traditions that don’t just involve eating, and treasure each moment you have with your loved ones. After all, when it’s all over and done with, what do you want to remember most about the holiday season?

Great Results E-Course

One of my upline coaches with Team Beachbody, Kevin Kane has put together a great e-course loaded with information on how to get the best out of your workout program. It is an 8 week course with one lesson per week and completely FREE! If you want to receive the weekly lessons, just email me and let me know and you’ll start receiving one per week for the next 8 weeks. Oh, and don’t worry, there’s no grading or anything like that involved! You will need to be a member of the Team Beachbody community (also free) or a Club Member (minimal cost) so once you have emailed me at coachsueann@yahoo.com to notify me of your interest in the course, click here to join the free community or here to become a Club Member. Then be prepared to start seeing some Great Results!

Apple Cinnamon Muffins

I meant to post this recipe when we were in the midst of our homeschool apple “studies” but forgot to. So here it is! One of my family’s favorites!

½ cup apple sauce (natural, unsweetened)

2 Tbsp. coconut oil

1/3 cup brown sugar or organic cane sugar

2 eggs

1 cup milk

1 tsp. vanilla

2 cups whole wheat flour

1 Tbsp. baking powder

1 tsp. cinnamon

½ tsp. salt

1 apple, chopped (I leave the peelings on)

Preheat oven to 375º. Blend applesauce, sugar and oil. Beat in eggs. Stir in milk and vanilla. Add all dry ingredients. Blend until barely mixed. Gently stir in chopped apples. Fill greased or paper-lined muffin cups 2/3 full. Sprinkle tops with additional cinnamon if desired. Bake 20-25 minutes until set and browned. Makes 12 muffins.

• Make extra and freeze. Then when you need a quick breakfast on the go, grab one of these to take along. A lot healthier than grabbing a pastry or not-so-healthy muffin at the local bakery or coffee shop!

The Team Beachbody Message Boards

Everyone needs a little extra push from time to time with their workouts and healthy eating habits. One of the biggest motivators for me with keeping on track with working out and eating right has been the Team Beachbody Message Boards. If you’ve never used the Message Boards, I urge you to check them out. It’s a great place to meet others who are working toward the same goals and get that daily motivation you need. I find I am the most committed and get the best results when I find a good group and check in daily for accountability. I’ve also built some lasting friendships through the boards. I still keep in contact with a friend I made on the boards from my very first round of Slim in 6 back in 2004! This week I started a new thread on the Message Boards, specifically for those I coach, their friends, my friends, and anyone who wants to join in for accountability and motivation. It is in the Beachbody Support Team area of the boards rather than under a specific program so it doesn’t matter what workout program you are doing right now, come and join us there. All are welcome, whether I coach them or not so feel free to invite others to join us as well! It’s a great place to meet for accountability, report on our current workouts, share exercise and eating tips, and just have fun. If you’re not currently a member of the Team Beachbody Community, it’s FREE to join! Just click on this link here to join and I will automatically become your coach, and you will also have access to the Message Boards. The link to my thread is SueAnn's New Thread. Hope to see you there!

Exercises to Avoid 2nd Trimester and On

I have to admit, for a bit there, life got a little overwhelming. So I haven’t been on to blog in over a week! But here I am, ready to go again!

Now that I’m nearly 5 months into this pregnancy, I’m finding I have to modify my workouts more and more. I wanted to mention a few exercise moves that may be great when not pregnant, but are definitely taboo from the 2nd trimester on.

• Exercises while lying flat on the back.
• Upside-down “bicycles” or shoulder-stands
• Deep knee bends or deep lunges
• Exercises that involve jumping and bouncing

I especially recommend that you really watch your knees during this time as the added weight of pregnancy can really put a lot of stress on the knees. Meanwhile, find exercises that you enjoy and that are not too difficult to do with the ever-expanding pregnant belly. Have fun and get moving!

Getting Creative!

Living on a little island in the South Pacific definitely has its ups and downs. While we can't ever have access to all the "wonderful" groceries available in the US, we rarely have to go without. However, this is one of those times when we're all anxiously awaiting the next ship! We've heard through the "coconut vine" that there's one supposed to be here this Thursday! Meanwhile, we're having to get creative with our meal plans. Yesterday I threw together some odds and ends and made a soup. The kids were convinced it was cheese soup! I tried to explain it didn't even remotely have anything closely resembling cheese in it, but finally decided to just let them enjoy their "cheese" soup, thinking it was whatever they wanted it to be. This morning as breakfast time loomed nearer I began racking my brain to figure out what to feed the family. There hasn't been eggs available for several weeks! Well, that ruled out any egg dish plus pancakes, french toast (oh yeah, we're out of bread too!), muffins, well, a lot of things. They were getting tired of oatmeal and cold cereal (then again, we're out of that too) as that's all we've had for breakfast the past week. Time to get creative again! Flour is one thing I did have - the last shipment I stocked up and froze it. So I mixed up a dough with whole wheat flour, warm water, yeast and a little oil and sugar. Rolled in little balls and flattened and cooked them on the griddle, then put a little butter on each "pancake" and sprinkled with a little cinnamon, brown sugar, nutmeg and ground cloves. I told the kids they were mini breakfast pizzas! They loved them! Even my husband loved them!

Most of you probably don't have to wait for the next ship to bring your groceries. But what are you doing to get creative in the kitchen? Are you fixing the same things over and over or relying on pre-packaged meals for your family? Try something a little different for your next meal to spice things up and see what your family thinks!


Now on to figure out lunch for today!

Slow Cooker Apple Sauce

We're enjoying our Apple Adventures here at our house. Yesterday, we made homemade applesauce. The kids really enjoyed this! So we're sharing the recipe here with you all.

Slow Cooker Apple Sauce

10-12 medium size apples, cored and cut in chunks

1/2 cup water

Cinnamon

Place the apples and water in the slow cooker and sprinkle with cinnamon. Cook on LOW about 8 hours. Once apples are soft, place in a mixing bowl and mix with mixer till smooth consistency. For smoother apple sauce, puree in a blender. Enjoy!

We chose to leave the skins on the apples. Why? Because the skin is the healthiest part of the apple! After cooking all day and then mixed with the mixer, you couldn't even tell they were there.

We got the apples ready and in the slow cooker after breakfast and the kids enjoyed checking on it throughout the day between each subject. Next time though, I think we'll make a double recipe. My kids had this polished off in one sitting! They loved it!

17 Weeks and Counting!

I’m now in my 17th week of pregnancy and I do believe I’ve seen the end of the nausea!!! Unfortunately, the end of the nausea brought the beginning of utter exhaustion! Most days I feel like I just ran a marathon! But then again, I have four very active kids already, three of whom I homeschool, plus am busy growing a new little person, so in a way I guess I am running a marathon! That’s why it’s especially important during pregnancy to take care of myself and make sure I get in some form of exercise and eat right. Just a little reminder to myself and everyone, no matter what stage of life we are at or what our daily responsibilities involve, if we don’t take care of ourselves, we won’t be any good to anyone! Take the time to fit in some daily exercise and plan out those meals so you don’t end up relying on processed junk food or fast food.

Have a healthy day!

An Apple A Day...

I homeschool my three oldest children and this year we divided the school year into 2-4 week segments with a theme for each division. We will be researching and studying the topic in addition to the regular academic work we have. Our current theme is apples! So I decided to post here some of what we find in our research. Hope that you enjoy our "findings"!

(Information from www.healthdiaries.com/eatthis)

10 Health Benefits of Apples

We're told that an apple a day keeps the doctor away, but what exactly are the health benefits of apples? Here are ten reasons to heed the advice of that old proverb.

Bone Protection. French researchers found that a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones.
Asthma Help. One recent study shows that children with asthma who drank apple juice on a daily basis suffered from less wheezing than children who drank apple juice only once per month. Another study showed that children born to women who eat a lot of apples during pregnancy have lower rates of asthma than children whose mothers ate few apples.
Alzheimer's Prevention. A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer's disease.
Lower Cholesterol. The pectin in apples lowers LDL ("bad") cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent.
Lung Cancer Prevention. According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples.
Breast Cancer Prevention. A Cornell University study found that rats who ate one apple per day reduced their risk of breast cancer by 17 percent. Rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent.
Colon Cancer Prevention. One study found that rats fed an extract from apple skins had a 43 percent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.
Liver Cancer Prevention. Research found that rats fed an extract from apple skins had a 57 percent lower risk of liver cancer.
Diabetes Management. The pectin in apples supplies galacturonic acid to the body which lowers the body's need for insulin and may help in the management of diabetes.
Weight Loss. A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.

Love Handles

This is an article by Dr. Jordan Rubin, published in his recent Extraordinary Health newsletter. I found it to be informative and so wanted to share here.

Love Handles Are Nothing To Laugh At

Since we live in a nation where two of every three American adults and more than one in six children and adolescents are overweight, we certainly see our fair share of fat. It goes by many pet names, too, including beer bellies, love handles, pot bellies, thunder thighs or too much junk in the trunk.
No matter what we call it or how much fun we poke at it, the truth is that fat may just have the last laugh on us if we don’t do something about it. It’s really not that funny at all and may even contribute to some serious health implications.
You may be familiar with one form of fat known as subcutaneous fat. It’s the fat that's right under your skin and is the kind of fat measured with body fat calipers to give an estimate of total body fat.
But not all fat is only skin deep. Visceral fat, on the other hand, is buried beneath the muscles and surrounds the vital organs.
These two types of body fat act differently in the body, too, according to experts. Tim Church, medical director of the Cooper Institute in Dallas, Texas says, "If you put visceral fat in a Petri dish and you put subcutaneous fat in a Petri dish and stimulate them, the visceral fat will produce a lot more inflammatory molecules that can raise a person's risk of heart disease and diabetes."
A major contributor to this threatening visceral fat is found in the omentum. It’s a fatty layer of tissue located inside the belly that hangs underneath the muscles in your stomach and drapes over the stomach.
Excess fat and inflammatory chemicals stored in the omentum are harbored as a “beer belly” and can go directly into the liver via the portal vein—causing a toxic dump in the body.
Additionally, a fat-padded omentum may cause bad cholesterol and triglyceride levels to increase and also take insulin out of circulation in the body, contributing to blood sugar imbalances. Since the omentum is near the internal organs, it can subject them to damage, too.
But wait…there’s more. As you store fat, fat cells usually increase in size, not number—at least for most folks. The exceptions may be those who gain a lot of weight and those who have liposuction.
Trim adults have about 40 billion fat cells, but an overweight person may have two to three times that amount. Here’s why: if a person continues to overeat, fat cells continue to grow. When they reach their expansion limit, they don’t divide. Instead, they signal nearby immature cells to start dividing to create more fat cells.
As fat cells get larger, they also produce cytokines, which increase the body’s inflammation levels. If those fat cells increase in size to the point at which they burst open, then even more cytokines are released, causing more inflammation.
In short, excess fat and fat cells are chemical factories that secrete toxic hormones and other harmful substances straight into the bloodstream. This can cause adverse effects on metabolism, weight and overall health—which certainly is no laughing matter.

Workout And Win!

Did you know you can actually win money just from working out? Sounds like a pretty good motivation to me to get moving! WOWY (WorkOut With You) is a virtual online gym on TeamBeachbody.com where you can log in your daily workouts, plan ahead for future workouts, track your progress, meet online buddies to work out with, and much more. And every day that you log in a workout, you are entered in the daily drawing, usually a prize of $300 though once a week the prize is $1000!!! And the best thing, it’s free! You don’t have to be a paying member to use WOWY; anyone can join and enter in the daily drawing. Also, if you are not currently doing a Beachbody workout program, you can still log on your workouts, as there are options for aerobics, running, walking, strength training, and more. So, start logging in your workouts today! If you’re not already a member of the Beachbody community, click HERE to join for free. Once you’ve signed up and are in your profile page, click on Get Fit and then the WOWY Supergym to log in your workout or schedule future workouts.

Catch Up With the Fitness Wagon!

Maybe you’ve missed a workout or two, or a week, or hey, maybe you haven’t worked out in the last ten years! Regardless of where you are in your fitness journey, NOW’S the time to get back on the wagon! The holidays are just around the corner and maybe you want to look and feel great for a big event or maybe you are realizing that it’s time to take control of your health and DO something about the way you feel. Great news! It’s not as hard as you may think to get back on the fitness wagon!

1. Pick a workout program. If you need an extra shot of motivation and can afford to purchase something new, consider ordering a new fitness program. If you’re a bit rusty in the exercise department, Slim in 6 or Power 90 are great choices. If time is your issue, try Ten Minute Trainer or Power Half Hour. If ordering something new isn’t an option, time to dust off what you’ve got and give it a fresh start.
2. Set some goals. By this I mean small, manageable goals. It’s not a good idea to wake up one morning and say, “I’m going to lose 50 lbs by Christmas!” ‘cuz that probably is not going to happen. At least not in a healthy way. But setting smaller goals will help keep you motivated and on track, such as setting a goal of losing 1 lb. per week.
3. Don’t go it alone! If you already have a coach, contact him or her for motivation. If not, click HERE to sign up to have me coach you for FREE! Also, the Team Beachbody Message Boards are a great place to find others doing the same program you’re doing and get the motivation and accountability that you need. It’s also a great place to build some lasting friendships.

Fall is here and the holidays are coming. It’s a great time to commit to a more healthier you! So what are you waiting for? Catch up to the fitness wagon now!

Recipe for Hummus

Now that you're eating those healthy fresh veggies and whole grains, what can you use to liven them up a bit without killing your calorie intake? Try hummus! Hummus is one of my favorite dips, is quite good for you, and is very easy to make. Here's the recipe I use. Enjoy!


1 can garbanzo beans
1 small garlic clove
1 tsp. lemon juice
Dash salt

Drain the garbanzo beans, reserving the liquid. Puree beans, garlic clove, lemon juice, and salt in blender adding the reserved liquid as needed till smooth. More lemon juice, garlic, or salt can be added to taste. Garnish with paprika or other garnish of choice. Serve with fresh raw veggies, whole grain crackers, or pita chips.

Getting Back to That Pre-Pregnancy Shape!

Ok, I know I’m only in my 15th week of this pregnancy, but I’ve already started planning out my post-pregnancy workout routines. Hey, there’s nothing wrong with planning ahead, right? Though I’m doing my best to stay in the best shape I can during these 9 months, I look forward to when I can be back to actively working towards my fitness goals! As a coach, I’ve acquired many, if not most of Beachbody’s home fitness programs. However, there’s one workout program I find to be the best for getting back into that pre-pregnancy shape, or really for anyone just looking to lose some weight, feel a whole lot better, and get into the best shape of their life. It’s Slim in 6! Slim in 6 is a fantastic fat-burning program created by trainer Debbie Siebers. I first discovered this program on an infomercial back in 2004 when I was facing some serious health battles. I was sick all the time and sick of being sick! I had a 6-month old baby at the time, was terribly out of shape and didn’t know where to begin. Then I saw the Slim in 6 infomercial, ordered it, and my husband Rickson and I set out on the 6-week journey together. The results were INCREDIBLE!!! I dropped from about a size 12 to a size 6 in those six weeks! My husband had just as amazing results. This was just the beginning of our Beachbody journey and I’m so glad we placed that order! Since then, I have used Slim in 6 after the birth of my 3rd child, Kyler, and then again after having my 4th, Katrianne. Every time, it has gotten me back to my pre-pregnancy weight and size! So I’m looking forward to getting started with the full program again (rather than just the modified version I'm doing now)! Ok, so I have to wait until March, but you don’t! Contact me for more info or click on this link to order!

The Incredible Coconut

Recently on a message board I’m a part of, we had a discussion about coconut oil and it’s benefits. Sadly, many so-called “health experts” and nutritionists have maligned this incredible oil due to its high saturated fat content. It has now been recognized by those leading the nutrition world that this is one of the healthiest oils in existence. Dr. Jordan Rubin, in his book “The Maker’s Diet” says “coconut oil can tolerate extremely high heat, unlike polyunsaturated vegetable oils. Use extra-virgin coconut oil in cooking, baking, and in smoothies. It is a stable, healthy saturated fat that does not elevate undesirable (LDL) cholesterol; it reduces the symptoms of digestive disorders, supports overall immune functions, and helps prevent bacterial, viral, and fungal infections. Extra-virgin coconut oil is great for people suffering from candida yeast infections, due to the presence of caprylic acid and antifungal fatty acids contained in the oil. [It] has also been shown to help balance the thyroid and improve metabolic function, which may result in weight loss.”

Living on a tropical island where there is an abundance of coconut, I’ve found the nutritional benefits of this extraordinary fruit to be quite remarkable. Among some of the benefits of coconut oil that nutrition experts have discovered are:

• Killing viruses, bacteria, fungi. And yeast
• Improving insulin secretion and glucose utilization
• Protection against osteoporosis
• Providing quick energy for physical and athletic performance
• Improving digestion and absorption of essential vitamins and minerals
• Reduction in inflammation
• Improving cholesterol ratio reducing heart disease risk
• Protecting against free-radicals that cause premature aging
• Supports thyroid function
• Helping to prevent obesity and overweight problems
  

Some ways to use Coconut:

• Coconut Oil: Great to use for sautéing and frying, and makes a great substitute for butter on toast and in dessert recipes.
• Coconut Water and Meat: The water is great to drink and use both the meat and water as the base for smoothies.
• Dried Coconut: Great used in desserts and breakfast foods like muffins, cakes, bars, pancakes, granola, and cookies.Coconut Milk: Great to use in soups, stir-fries, curries, and desserts.
  

Now, you may not live on a tropical island where coconut oil is in abundance, but you most likely can find it in your local grocery store or health food store. Try some today and know you’re taking another step towards improving your overall health.

When the Cold and Flu Bugs Strike...

So, you’re on fire with the workouts, getting the hang of this eating thing, starting to see some awesome results, and then…you get sick! Ok, so do you totally fall off the wagon, throw in the towel, and forget the workouts and healthy eating? I woke up in the night with a bad sore throat and sneezing my head off. Being in the midst of pregnancy, I can’t simply pop a Benedryl or Sudafed and head back to bed. So, I’m sharing some tips here to help you (and me!) get back on your feet and back to seeing those results!

• Comfort Food! – Ok, I don’t mean the junk kind here. But rather than popping some pills and waiting for them to do their thing, try the old-fashioned way: chicken soup! Some other healthy “comfort foods” are scrambled eggs, hot oatmeal, warm apple sauce with a little cinnamon, whole wheat pasta or brown rice, and mashed sweet potato. If you’ve got a stomach virus though, make sure you take it easy with what you eat, just a little at a time to see what your stomach can handle. And this is an especially important time to stay away from fat and sugar!
• Drink your water! – Liquids are even more important than solids when you’re sick so make sure you’re getting enough! Try to get in at least 8 oz. every hour. Drink water, warm tea, plain chicken broth, or even suck on ice chips. I’ve found when I have a sore throat, something that always helps is warm water with 1 tsp. Apple Cider vinegar and 1 tsp. honey.
• Take your vitamins! – Don’t slack off on your regular multi-vitamins during an illness. This is when you need them most! Try to include foods that are high in vitamin C such as citrus fruits, mangos, papayas, cantaloupe, and honeydew.
• Get moving! – That is if you’re not running a fever or throwing up. But if you’re simply congested, one of the best things for clearing those sinuses is to get in some exercise. If you don’t feel up to doing an hour-long workout, no problem. Just do what you can, even if it’s just going for a brisk walk.

So, when a bug strikes, don’t give up! Try some of these tips and hopefully you’ll be back to yourself in no time!

* If symptoms persist for more than 2 or 3 days or if you are running a fever, please see your doctor! Don’t try to treat your symptoms on your own!

How To Trick Yourself Into Eating Healthy Food

For those of you who may not be a part of the Team Beachbody community and receive their newsletters, I'm posting an article from this week. We've talked about making changes to introduce healthier foods into your diet and here are some ideas on how to do it!

Self-Sneaking: How To Trick Yourself Into Eating Healthy Food

by Denis Faye

In a perfect world, countries would stop fighting, cars would emit rose-scented oxygen, and broccoli would taste like chocolate cake. Sadly, that's not the case. But there's always hope. Beachbody® may not be able to stop wars or global warming (yet), but we can certainly give you a few tips on getting your veggies to taste better. It's easier than you think.


There are a number of books on the subject of sneaking healthy foods to kids, including a few The Sneaky Chef titles and Jessica Seinfeld's Deceptively Delicious: Simple Secrets to Get Your Kids Eating Good Food. Basically, the same principles you'll find in these books apply to grown-ups. The only difference is your mind-set. Given that you'll be doing the cooking, you won't really be sneaking healthy foods into meals; you'll just be altering healthy foods to suit your tastes.
There are other easy ways to make sure you get your veggies, including taking green nutritional supplements and drinking everyone's favorite prebiotic, micronutrient-packed drink, Shakeology®, but remember that most healthy diets are supposed to be primarily made up of fruits and veggies. If you can drink your Shakeology and sneak a couple servings of cauliflower into your Texas chili, you'll be in great shape.

The goop

The gist of the aforementioned cookbooks is simply to steam veggies for 10 to 15 minutes, throw them in a blender or food processor with a couple tablespoons of water, and puree them into a fine goop. Then you introduce the goop into foods that overwhelm its flavor. It's that easy.
Although the books offer a near-infinite variety of goops, I'm going to boil it down, so to speak, to two goops.

• White goop. Most of the time, this is cauliflower, although some people try a little zucchini in there. It's the most flavorless of the goops, and it's ideal to mix into anything with a cream- or cheese-based sauce, such as pasta Alfredo or mac 'n cheese.
• Green goop. Anything green can go into green goop, but I find broccoli and spinach work best. Green goop works well with red or reddish sauces, such as chili, marinara, or pizza sauce. You can also throw a massive layer into lasagna or manicotti and be none-the-wiser, yet all the healthier. I've never tried it in enchiladas, but I'm guessing it'll work there too.
• Bonus: goop recipe. Pesto is incredibly easy to make from scratch and impresses the pants off of anyone who doesn't know how to make it. And the best thing about it is that its rich, complex flavor makes it easy to tweak, so that you can sneak a little healthiness in the form of iron-packed spinach to your unsuspecting dinner guests.
  1-1/2 cups basil, packed
  1-1/2 cups spinach, packed
  1/3 cup Parmesan or Romano cheese
  1/3 cup olive oil
  1/3 cup pine nuts
  3 cloves garlic, peeled and chopped
  Directions: Mix them into a paste with a food processor or blender. Done.
  

The split

If you've eaten enriched flour pasta and white rice your whole life, it's understandable that brown rice and whole wheat pasta would taste weird. After all, brown rice and whole wheat pastas have flavor!
The solution is simple. Make a 50/50 mix. It's half as healthy, but it also tastes half as different. Once you're used to that, cut the white out and go 100 percent brown. You'll never look back.

Bonus Split Tip! Next time you make mashed potatoes, go half potato/half yam or sweet potato. You'll be adding flavor, which means less need for salt and butter. Also, you'll be adding the fiber that, especially if you don't like veggies, you're probably not getting enough of.

Miscellaneous strategies

While all the above stuff works great for fussy eaters young and old, keep in mind that at your age techniques for sneaking in healthy food shouldn't always have to be so covert. Here are a few ideas that are slightly less sneaky but effective nonetheless. You'll be adding a very subtle taste to a strong, rich food.

• Carrot juice in your apple juice. The former doesn't taste nearly as strong as the latter, but it packs a nutritional wallop that includes vitamins A and C, calcium, magnesium, and potassium.
• Broccoli in your burger. Shred the little florets on top and mix them into the meat. Yeah, you might still see them floating around, but after piling on the lettuce, onion, tomato, pickle, mustard, or whatever else you add, you're just not going to taste them.
• Whole wheat French toast. Yes, this might change the texture, but who eats French toast for the toast part? Your taste buds will be so busy dancing with the fresh fruit and syrup you put on top that they won't have time for to notice the fibrous, nutritious whole grains you're sneaking in.

No, we don't live in a perfect world. Pollution is a bummer, and there will probably always be countries that just can't seem to coexist on the same planet. But there's no reason why, with a little effort and a few tricks, nutritious and delicious can't live together happily on the same plate.

Pregnancy Nutrition Tips

It’s the 14th week of pregnancy for me, marking the beginning of the second trimester. I hope to soon see the end of the daily nausea and hopefully even get a little boost of energy. Meanwhile, I’m trying to do better with planning my meals and getting what I need for both me and baby. Not so easy with the nausea, but doing the best I can. Here’s some tips on foods to make sure you get in during pregnancy:

• Folate or Folic Acid. These include leafy green vegetables, citrus fruits, and dried beans and peas. Your OB/GYN may give you a folic acid supplement to take as well.
• Calcium. Dairy products, especially yogurt, are at the top of the list for calcium sources. Salmon and spinach are also good sources, as are sardines. Don’t know about you, but I crave sardines during pregnancy!
• Protein. Lean meat, poultry, fish, and eggs are excellent sources of protein, necessary for your baby’s growth. Dried beans and peas, dairy products, and peanut butter (I recommend using only a natural peanut butter) are also good sources.
• Iron. Iron deficiencies are common during pregnancy and can cause fatigue, higher susceptibility to infections, as well as the risk of preterm delivery and a low birth weight baby. Lean red meat, poultry, and fish are good sources of iron. Some other options are spinach, some cereals, nuts, and dried fruit. If you are taking a good quality pre-natal vitamin, you should be getting iron from this source as well and in some situations, your OB/GYN may need to prescribe an iron supplement as well.
• Pre-natal Supplements. Even if you are already eating a good diet, pre-natal vitamins are a good idea. Your OB/GYN will most likely prescribe one for you. However, there are some good whole food based pre-natal supplements available as well. I recommend using the Garden of Life pre-natal supplement, available from most health food stores, or at http://www.gprxstore.com/.
  

* (Nutrition recommendations taken from the Mayo Clinic website.)

Have a healthy day!

CALLING ALL MICHIGAN RESIDENTS!!!

Iknow this is short notice, but if you live anywhere near Lansing, MI, my upline coach, Barbie Decker (who just won $10,000 for her transformation with Beachbody!!!!), along with two other coaches (including another $10,000 winner!) are hosting a live event THIS Sunday! Here is the info as posted on Barbie's blog:

Call me impulsive, but I just booked a flight to attend my buddy (who also just won $10,000) Jeffrey Ambruster's P90X Workout at Michigan State University in East Lansing, MI!
If you live within driving distance, please make every effort to come! Look, I'm flying there!! I have lots of work to do, but I will just have to make sure it gets done on the plane and between connecting flights.

Let's make this happen!! I am pumped!!!!!

Price: Free
Date: Sunday, September 13, 2009
Time: 12:00pm - 4:00pm
WORKOUT: 12:00pm to 2:00pm
COACHING INFO SESSION: 2:30pm-3:30pm
Location: Michigan State University - Adams Field
Street: West Circle Drive Just North of Sparty
City: East Lansing, MI

My number is 917-620-8440. Please call if you have any questions or need directions!
See you there!!!

THE X!
Barbie, PhD


* I encourage anyone who can to attend! Wish I could be there!

In Health,
Susan

The Benefits of Black Beans

Black Beans are a rich-flavored legume loaded with fiber, antioxidants, and other health promoting nutrients. Claims have been made that black beans can lower cholesterol and the risk of heart attacks and can even keep blood sugar levels from rising to quickly after meals, making this particular legume an ideal choice for diabetics. Here’s a quick recipe that I came up with using black beans. Enjoy!

Recipe for Chicken and Black Bean Wraps

1 package boneless skinless chicken tenderloins (approx. 14 pieces)
1 can organic black beans
1 can Rotel w/ lime and cilantro
Shredded mozzarella
Sour cream
Lawry’s Perfect Blend seasoning and rub
Flat Out Wraps or whole grain tortillas or brown rice

Spray a baking sheet with cooking spray and lightly season chicken tenderloins with Lawry’s Perfect Blend (or favorite seasoning). Broil on high 3-4 minutes each side. While chicken is cooking, rinse and drain beans and combine in saucepan with Rotel. Simmer till heated through; drain. Serve chicken strips, bean mixture, 1 oz. shredded mozzarella, and 1 Tbsp. sour cream on wrap or tortilla or over brown rice. Makes approx. 6 servings.

Each serving = 375 calories; 32 g carbohydrates; 12 g fat; 43 g protein

* For fewer calories and less fat, use plain Greek yogurt instead of the sour cream!

When Is the Best Time To Workout?

A common questions for those new to fitness: When should I workout? There is no exact best time to workout though ideally, first thing in the morning after getting up and before eating really can get your metabolism revved up for the day. I’m a morning person, so I usually prefer working out first thing. But of course, that’s not always possible for everyone. Many people find it better for them to workout in the late afternoons or early evenings after finishing work, and others find it works best to workout just before going to bed. But regardless of when you find to be the best time for you, here’s some things to keep in mind:

• Workout on an empty stomach. If you’ve just eaten a meal, wait about 1 ½ to 2 hours before working out.
• If you don’t workout within an hour after getting up in the morning, eat! Otherwise you’ll end up “crashing” during your workout session.
• Once you’re finished with your workout, plan to have a small post-workout snack, preferably with a 4 part carbs to 1 part protein ratio. This will replenish the nutrients you’ve lost during the workout and will speed up your metabolism.
• Plan on eating a full meal about 1-2 hours after your workout.
  

So when is the best time to workout? Really, it’s whenever works best for you and your busy life! So schedule in that exercise time and enjoy! If you need help finding a workout plan that works for you, feel free to email me at coachsueann@yahoo.com.

Why Women Need Weight Training

For those of you who may not already be receiving Team Beachbody's newsletters, I wanted to post this article on women lifting weights.

10 Reasons Why Women Need to Lift Weights
By Whitney Provost

Many women believe that the only way to lose weight is to do cardiovascular (aerobic exercise). So they jog or take aerobics classes five times a week. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby and jiggly bits. Sound familiar? Aerobic exercise is important for good health, but it's only half of the equation. Keep reading for the other half.
For optimal fitness, longevity, and a lean body, weight training is essential. If you avoid pumping iron because you're afraid of getting "bulky," then you're missing out on one of the best fat-burning methods around.
When you're weight training, you shouldn't rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you're losing. The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what's more important, the number on the scale or how you look?
If you're still not convinced that you need to lift weights, here are 10 reasons why you should reconsider.

1. Burn more fat. Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn't lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do an intense weight-training program such as ChaLEAN Extreme®, your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.
2. Change your body shape. You may think your genes determine how you look. That's not necessarily true. Weight training can slim you down, create new curves, and help avoid the "middle-age spread." Just look at the amazing body transformations of the women who've completed P90X®. Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your hips and thighs. And no, you won't bulk up—women don't have enough muscle-building hormones to gain a lot of mass like men do. If you keep your diet clean and create a calorie deficit, you'll burn fat.
3. Boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you'll burn all day long.
4. Get stronger and more confident. Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.
5. Build strong bones. It's been well documented that women need to do weight-bearing exercise to build and maintain bone mass, and prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they're made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.
6. Fight depression. You've probably heard that cardio and low-impact exercises such as yoga help alleviate depression, and weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Many women find that regular strength training, in conjunction with psychological treatment, helps lessen their depression symptoms substantially.
7. Improve sports fitness. You don't have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it's bicycling with the family, swimming, golfing, or skiing . . . whatever sport you enjoy.
8. Reduce injuries and arthritis. Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.
9. Heart health. More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don't realize that pumping iron can also keep your heart pumping. Lifting weights increases your "good" (HDL) cholesterol and decreases your "bad" (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don't lift weights.
10. Defend against diabetes. In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.