The Truth About Belly Fat

3-Day Shakeology Cleanse Meal Plan

What Do You Need For The Shakeology 3 Day Cleanse?

Here’s your shopping list so that you can get started with the Shakeology 3 day cleanse. This is exactly what you need and as I’ve mentioned before, I highly advise that you get everything and follow the program to a T.
 

1. Bag Of Shakeology. You’ll need to go ahead and get yourself a bag of Shakeology by clicking here. . This is a 30 day bag. You will want to finish the rest of the bag, after the cleanse...with replacing one meal a day with Shakeology, for the best results. Also, I recommend that when you order your Shakeology that you get it on the Home Direct aka Auto Ship plan. You will get free shipping (saves $10+) and be saving a ton of money by doing that and you’ll also get free stuff. If you would like to cancel the auto ship at any time, I can help you with that.

2. Green Tea. You can buy individual bags of green tea at just about any grocery store. I recommend getting the natural and organic green tea tea bags. You’ll need at least 6 tea bags. I personally LOVE Bigelow Green Tea, that I get from Sams Club!

3. Fruit (optional). This is optional, but if you need the added calories, then you’ll need to have some fruit that you enjoy such as apples, oranges, bananas, pears, etc. You’ll want to have enough so that you can eat 1 or 2 pieces of fruit per day.

4. Salad. I recommend that you avoid the iceberg lettuce and just buy a bag of the “darker green” lettuce. Iceberg lettuce has a very low nutrient density and it’s really just like eating water. So get a bag of spinach leaves or other darker green salad.

5. Chicken Or Fish (optional). This is also optional, but when I do the Shakeology 3 day cleanse it won’t be optional for me. If you decide to get this, you’ll need enough for 3 dinners to either go on top of your salad or with your salad. Obviously it needs to be natural, white grilled with no additives (nothing fried).

==>Click HERE To Get Your Shakeology For The 3 Day Cleanse<== 

Breakdown of the 3 day Shakeology Cleanse

3 Day Breakdown Start: 1 cup of green tea Breakfast: Shakeology -         water, ice, optional: ½ cup of fruit Morning Snack: 1 piece of fruit Lunch: Shakeology -         water + ice only -         follow up with 1 cup of green tea Snack: Shakeology -         can be had here or after dinner Dinner: Salad -         greens, 3 servings of vegetables -         4 oz of grilled white meat (fish or poultry) -         2 Tablespoons of non-dairy dressing DRINK PLENTY OF WATER: 64 – 128 oz. daily ABSOLUTELY NO DAIRY (no almond, soy, or rice milk) You CAN work out during the Shakeology cleanse but it is HIGHLY RECOMMENDED you DO NOT do a high-intensity workout like P90X or INSANITY. Pick a lower impact option AT LEAST for days 1 and 2. Good luck!  Feel Great!

Slow Cooker Southwestern 2 Bean Chicken

Clean Eating Slow Cooker Southwestern 2 Bean Chicken
(Makes approximately 10 cups)

Ingredients
4 raw, boneless, skinless chicken breasts (about 8 oz. each)
1 (15 oz.) can pinto beans or 1 1/3 cup home cooked beans

1 (15 oz.) can black beans or 1 1/3 cup home cooked beans
1 (28 oz.) can diced tomatoes in juice, low sodium is best
1 lb. frozen and thawed organic corn (organic to avoid GMO corn)
1 (12 oz.) jar of your favorite salsa, no sugar added

Directions

Step 1 – Place the chicken breasts on the bottom of your slow cooker. Pour the tomatoes and salsa over that and then layer on the beans and corn.

Step 2 – Cook on low for 5-7 hours, or until the chicken easily falls apart when the pot is stirred.


Eat and Enjoy!

Nutritional Content
1 serving = 1 cup

NOTE: This data does not include salsa. Also, this was figured using home cooked beans without salt. Be careful when purchasing salsa and canned beans as the sodium content can really add up.

Calories: 292
Total Fat: 5 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 42 mg
Sodium: 54 mg
Carbohydrates: 33 gm
Dietary fiber: 9 gm
Sugars: 3 gm
Protein: 30 gm
Estimated Glycemic Load: 12

Creamy Taco Soup

SERVES 7)
3/4 cup nonfat Greek yogurt
1 15-oz can 50% less sodium white beans, rinsed and drained
1 15-oz can black beans, rinsed and drained
1 4-oz can diced green chills
1 15-oz can diced tomatoes
1 cup reduced-sodium chicken broth
1 cup frozen or fresh corn
1 1/2 pounds shredded precooked chicken breast
2 tbsp fresh squeezed lime
1 clove garlic, minced
1/2 tsp onion powder
1 tbsp fresh oregano, chopped
1/2 tsp smoked paprika
1 tsp chili powder
1 tsp cumin
1 tbsp dried cilantro
2 tsp Mrs. Dash Fiesta Lime Seasoning Blend

1/ Place 1/2 cup broth and white beans in a blender and puree. Add yogurt and blend again. Pour liquid into slow cooker.
2/ Add remaining ingredients and stir well.
3/ Cover and cook on high for 2 hours or on low for 4-5 hours.
Note: Be sure to rinse and drain black beans and chicken well before adding to slow cooker.


Nutrition Facts (per serving): Calories 275, Fat 2 g, Saturated fat 1 g, Cholesterol 47 mg, Sodium 401 mg, Carbohydrates 36 g, Dietary Fiber 11 g, Sugars 7 g, Protein 32 g


http://www.muscleandfitnesshers.com/recipes/creamy-taco-soup

Beachbody Transformations!

Jolie D. Lost 43 lbs. and 7" Off Her Waist with Shakeology^® and LES MILLS PUMP!

 

 

How did Shakeology support your transformation? What are the biggest benefits?
SHAKEOLOGY CHANGED MY LIFE! Where do I begin? It gave me energy. Boundless energy. As a teacher, I used to have "foggy brain," and when I returned to work this year, I found that it made my thinking clear-headed. I don't have to nap in the afternoon anymore! The cardiologist who had examined me last December for an irregular heartbeat was ready to put me on meds for high cholesterol, but Shakeology took my HDL level down 77 points in only 6 weeks. In addition to that, for 20 years my dentists would nag me about the poor shape of my gums; I was going to have to undergo an expensive gum procedure. After 8 months on Shakeology, not only are my gums better, but they have healed! No more need for the treatment. I can't forget to mention how it curbs my cravings for those "bad" carbs and caffeine, and how it rid me of those dreaded hot flashes. Thank you, Shakeology!

What inspired you to change your life and begin your transformation journey?
In my younger years, I struggled with my weight, but I managed to work out at the gym or walk 5 miles, and that seemed to keep me in decent shape. After an early menopause, the weight started creeping on; the usual workouts didn't fit the bill, and dieting alone provided short-term results. By the time I was 52, I had gained over 35 lbs., and I knew I had to get it together.
I knew that the usual things I had tried in the past weren't working anymore. Treadmill walking, roaming at the club from weight machine to weight machine, using the few fitness DVDs I owned—these were pointless at this juncture in my life because they didn't produce the results I knew I needed, and I would give up. When I saw my Coach talking about LES MILLS PUMP on Facebook^®, I dropped him a note, and it began the biggest change of my entire life to date!

What did you like about LES MILLS PUMP, and what kind of results did you see?
It's an intense program that keeps my muscles guessing minute by minute, and has added to my muscle tone! I beamed the first time I was able to show my Coach the biceps that were forming in my arms. I think my absolute greatest thrill is the strength coming back to my shoulder and neck muscles. It took FOREVER to be able to do ONE push-up on my toes. I can now crank a solid 35. I am most proud of those! I feel like a dynamo-powerhouse heading into my 54th birthday!

If you would like to get results like Jolie did: Come over to my Beachbody Website and I can help you!  
Click here to come to my Beachbody website

How to Use Shakeology in Your Daily Life

1. As a supplement meal: One of the best and most popular ways to use Shakeology is to prepare it as a healthy shake for breakfast, lunch or dinner. Shakeology formulas vary from 140-170 calories depending on the formula. Adding extra calorie dense ingredients like fruit, nut-butters, or milk gets you to a healthy caloric content that is both highly satisfying and nutritious.
2. Snack: Shakeology is an incredibly nutrient-rich snack, perfect for someone that's doing an intense workout program like P90X. Since Shakeology doesn't have much fat, its nutrients are put to use very quickly by your body. This makes it an ideal pick-me-up snack when you're on the go. You can either make yourself a ½ scoop serving of Shakeology or a full scoop if you're really famished. The key to losing weight is to eat small meals throughout the day, so if you feel like you're getting hungry Shakeology is a good, convenient option; a Shakeology snack will keep your metabolism revved and your body burning fat.
3. Pre-Workout Supplement: If you're doing an intense workout program, a good way to use Shakeology is as a pre-workout snack, taken about 1 hour prior to your warm-up. Your workout will help you get the most out of Shakeology, and Shakeology will help you during the latter part of your workout, especially if your glycogen stores have been slightly depleted.
4. Post-Workout Supplement: When it comes to a serious workout, one of the many reasons trainers like P90X's Tony Horton and RevAbs' Brett Hoebel recommend drinking Shakeology post-workout is because your body is in a state of depletion. Here are several reasons why Shakeology is a good post-workout supplement:
   • Calories: Many people make the mistake of eating too many calories afterward. The general range is 100 to 250 calories, post-workout. At 140 to 170 calories, Shakeology fills this requirement perfectly.
   • Protein: Protein is critical after a tough workout because it works to repair your muscles. With 15 to 18 grams of quality protein in each serving, Shakeology works great as a muscle building tool.
   • Replenish Electrolytes: The magnesium, sodium, vitamins, minerals, and enzymes in Shakeology will boost your electrolytes.
5. Natural Energy Boost: Next time the 3 PM slump rolls around, make Shakeology; it's better for an energy boost than a lot of energy drinks! While something like Red Bull^® might give you more up-front punch, Shakeology will give you sustained energy because it's providing nutrients your body needs to get things done, and it has a low glycemic impact, which helps keep blood sugar levels stable.
6. Late Night Sweet Cravings: Sometimes at the end of the day you crave something sweet; this happens to the best of us. Instead of grabbing something high in sugar and low in nutrition, whip yourself up some Shakeology with your favorite recipe. This Double Chocolate Recipe is sure to knock your chocolate craving out of the park: 1 scoop Chocolate Shakeology, 1 cup chocolate almond milk, 1 ½ cup ice. True, this isn't the most opportune time to eat for weight loss - try to keep your larger meals earlier, so you have time to burn off the calories before bed; but drinking Shakeology is better than binging on cake or brownies!
7. Healthy Dessert: Finally, even the most dedicated dieter needs to let loose every now and then. There are plenty of creative dessert recipes you can make with Shakeology found right here on the blog, such as pies, peanut butter cups and easy chocolate mousse in the 'Recipes' category. The best part is all of the desserts have 70+ healthy ingredients in them. See, you can have your cake and eat it too!

To try Shakeology....You can find out more and order some here:

http://myshakeology.com/esuite/home/sherlynn46

Les Mills PUMP Promo Video!

9 Fruits You Can Use to Replace Medications

9 Fruits You Can Use to Replace Medications

1. Apricot – Apricots contain beta-carotene which stops radicals from damaging the inner structures of the organism and it is also very useful for our eyes. In our body, the beta-carotene form the A vitamin which prevent from developing a series of cancer diseases, especially the skin cancer. One fruit contain 17 calories 1 gram of carbohydrates and doe

s not contain any fats.

Apricots are an excellent source of beta-carotene and are useful in reducing infections or skin problems. They are a good source of iron and potassium. Fresh juice of apricot leaves is useful in skin diseases. It can be applied with beneficial results in scabies, eczema, sun burn and itching of the skin due to cold exposure. Apricots have an alkaline reaction in the system. They aid the digestion, if consumed before a meal. The fruit is highly valued as a gentle laxative and is beneficial in the treatment of constipation. The fresh juice of apricots, when mixed with glucose or honey forms a very cooling and soothing drink during fevers. Its many benefits include quenching the thirst, and eliminating waste products from the body. In addition, it tones up the eyes, stomach, liver, heart and nerves by supplying minerals and vitamins.

Advice: Try to buy apricots while there are still hard (green). When the apricots become soft, they begin to loose their nourishing properties.

2. Avocados – The oleic acid and the unsaturated fats containing in this fruit decrease the level of cholesterol and increase the quantity of high density lipoproteins. Beside that avocado contain a large quantity of cellulose, iron and vitamin C. One piece contains 81 calories, 8 grams of fats and 3 grams of carbohydrates. In order to fasten the ripping process put avocados in a closed plastic bag with an apple or a banana.

Advice: Try to replace the mayonnaise in your sandwiches with pieces of avocado.

3. Raspberries. Raspberries contain the ellagic acid which helps decrease the growth of cancer cells. These berries also contains the C vitamin, decrease the level of cholesterol and the probability of cardiovascular diseases. Rich in vitamin C, folate, iron and potassium, raspberries also provide high amounts of insoluble fiber (thanks to all those little seeds) as well as respectable amounts of the soluble fiber pectin, which helps control cholesterol levels.

Raspberries contain a large amount of cellulose. Since cooking does not destroy these compounds, raspberry jam may also be beneficial. Raspberry is one of the few fruits whose consumption would not have much effect on the body’s blood sugar levels. A glass of Raspberries contains 60 calories, 1 gram of fats and 8 grams of carbohydrates.

Advice: A natural face mask made raspberries helps protect against the suns rays. Vitamin C’s antioxidant powers help fade age spots and discoloration. It also rounds out the skin to fill in minor wrinkles.

4. Mango. A middle-sized mango fruit contains 57 milligrams of C vitamin which constitutes the daily norm for a human’ nourishment. This antioxidant helps to prevent the arthritis, is used in wounds recovery and enforces the immunity system. Pregnant women and people with anaemia are advised to eat this fruit regularly. It is also valuable to combat acidity and poor digestion. Mango also contains the A vitamin. One fruit of mango has 135 calories, 1 gram of fats and 4 grams of carbohydrates.

Advice: Some varieties do not turn red, orange or yellow. If buying these green varieties, look for other signs they are ripe such as a nice sweet fragrance. They should yield nicely to a light press with the fingertip. If they are brought unripe, they can be put in a paper bag in a warm place and they will ripen in a day or two.

5. Cantaloupe. Contain vitamin C (117 milligrams of C vitamin is contained in a half of cantaloupe – a double daily norm) and beta-carotene which stops the radicals from damaging the inner structures of the organism. It also contains 853 milligrams of potassium, which is twice more than in a banana. Potassium decreases the blood pressure. Cantaloupe has antioxidants that help us fight with heart diseases, high blood pressure, diabetes, cancer, aging, etc. Cantaloupe is also a very good source of potassium, vitamin B6, dietary fiber and niacin (vitamin B3). A half of cantaloupe contains 97 calories 1 gram of fats, 2 grams of carbohydrates. Cantaloupe is beneficial for arthritis, obesity, fever, rheumatism, skin diseases, high blood pressure, abdominal and stomach gas and many other diseases.

Advice: When choosing cantaloupe, choose a fully ripened melon, because according to research as fruits fully ripen, almost to the point of spoilage their antioxidant levels actually increase.

6. Cranberries. Helps to combat the infections in the urinary bladder, stop the in growing number of bacteria. Cranberry juice can inhibit the aggregation of bacteria that cause dental plaque and based on evaluation of several vitro screening tests, it has been suggested that the proanthocyanidin compounds found in cranberry may exhibit some anti-carcinogenic activity. Some medical professionals and specialists believe that quinic acid abundant in cranberry may help to prevent the development of kidney stones. Recent scientific research shows that cranberries and cranberry products contain significant amounts of antioxidants and other phytonutrients that may help protect against heart disease, cancer and other diseases. In some people, regular cranberry juice consumption for months can kill the H. pylori bacteria, which can cause stomach cancer and ulcers. Drinking cranberry juice daily may increase levels of HDL, or good cholesterol and reduce levels of LDL, or bad cholesterol. A cup of cranberry juice contains 144 calories. There are no fats or carbohydrates.

Advice: Buy a 100% cranberry juice and add water without sugar.

7. Raisins: These little pearls- are the main resource of iron which helps to transmit the oxygen to tissues. The phytonutrients and olenolic acid present in raisins makes them beneficial for the health of teeth and gums. Having antioxidant properties, raisins help keep the blood clean and flowing, by getting rid of al the impurities. Raisins are believed to be good for bone density and have been associated with lower risk of osteoporosis in women. Studies claim that raisins contain additional nutritive compounds that can protect against heart disease and colon cancer. A half cup of Raisins contains 218 calories, 3 grams of carbohydrates. It does not contain fats.

Advice: Raisins are a good source of fiber and can help cure constipation. For the purpose, boil raisins in a saucepan of water, strain the liquid and drink it. Every morning try to add little raisins in your cereals.

8. Fig. The fig is a source of potassium and carbohydrates, it also contains the vitamin B6, which is responsible for the serotonyne – “hormone of pleasure”; it decreases the amount of cholesterol. One fig contains 37-48 calories, 2 grams of carbohydrates, 0 fats. Figs are high in natural and simple sugars, minerals and fiber. They contain good levels of potassium, calcium, magnesium, iron, copper and manganese. Dried figs contain an impressive 250mg of calcium per 100g, compared to whole milk with only 118mg. Dried figs consist from about 60% of sugar, contain a lot of vitamins and it is said that humans could live on figs only.

Advice: Eat dries figs as a healthy energy snack. For extra flavor and nutrients, stuff them with nuts and a little honey.

9. Lemon. Lemon contains limonene and C vitamin which help to prevent cancer. It has a limited number of calories and does not contain carbohydrates or fats. You must know that citrus fruits in general may have a great benefit over our body; citruses are useful for your skin, bones and heart; it’s a well-known fact that citruses are great eyesight defenders and mood enhancers.


 HomesteadSurvival.com

My first time trying Shakeology!

On the day that I tried my first Shakeology shake....these were my Facebook posts...to give you an idea of how great i felt. It kept me full for 6 hours...actually more...but i made myself eat lunch. I didnt have cravings like i usually do.


9 am
Let's see how long this Shakeology keeps me full! I will let you all know. I had my Shakeology at 8 am. We shall see!

10 am
I am still feeling very full and content....and I just took my "BEFORE" pics. I am going to need some friends to join me for my 2013 "Shake it up with Sherri" New Year Challenge! I am in need of some SERIOUS toning! OH LORD! LOL

11:30 am
3 1/2 hours after having my Shakeology and have absolutely no cravings. I have loads of energy and all of those nutrients in my body is giving me that feeling you get on a GREAT first date! I'm at the store, getting some veggies for salad for dinner! No way am I putting any crap into my body and ruining this amazing feeling!

12:15 PM
I just got home and I think my husband thinks I have lost my mind. I have not felt this good, since before my accident. I think he thinks I must surely be on drugs. This is way better than any pain meds out there!

12:28 PM
I am bummed that I don't have any more Shakeology and I know I will not feel like this tomorrow....no matter how many veggies I eat. There is NO way I could possibly afford that many veggies every single day to get this same feeling and I couldn't stomach that many veggies either. I am sooooo looking forward to 2013. It's gonna be the best year ever!

What's in Shakeology?

It has more than 70 ingredients that help you…

• Lose weight
• Reduce cravings
• Increase energy and stamina
• Promote healthy digestion and regularity
• Lower cholesterol
• Help decrease inflammation
• Boost your immune system
• Helps keep blood sugar steady
• Promotes healthy skin, hair and nails
•  

I could go on…How many meal replacement drinks can say they do that?!


 More Specifically, Shakeology® has…

• Protein and essential amino acids to help build muscles and reduce food cravings.
• Probiotics and digestive enzymes aid in improving digestion, regularity, and nutrient absorption.
• Antioxidants and phytonutrients help counteract free radical damage that can lead to degenerative diseases.
• A daily dose of 23 vitamins and minerals provides your body what it needs to function for optimal health.

How It Works

• Ingredients derived from whole-food sources deliver the daily vitamins, minerals, and other nutrients your body needs to curb cravings, allowing it to shed stored fat.
• More than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.
• Fiber, prebiotics, and digestive enzymes help your body gently eliminate the toxins that build up in our body from all those highly processed junk we eat more efficiently and promote better absorption of nutrients. 

To find out even more:  http://myshakeology.com/esuite/home/sherlynn46

Turbo Fire Chili

This recipe was from Bret Johnson which is Chalene Johnson's husband.  She is the maker of Turbo Jam, Turbo Fire and Chalean Extreme which are some of my favorite Beachbody workouts. This is one of the greatest crockpot recipes. 

Turbo Fire Chili

1 1b. lean ground turkey
1/2 c. diced tomatoes
8 oz. whole kernel corn, canned
1/2 onion diced
2 cloves garlic
8 oz. black beans canned

8 oz. pinto, chili, or kidney beans canned
1 tbsp. tomato paste
1 pkg. Lawry's Chili Seasoning
4 oz. low fat shredded cheddar cheese


Brown turkey.  Drain and discard any fat.  Place all ingredients except cheese into slow cooker.  Cook 4 hours on low or 2 hours on high. Top with 1 oz. cheese if desired.

Note:  I usually double the recipe so I'm not using half a can.

Mean Green Smoothie

Ingredients

• 1 cup fresh baby spinach
• 3/4 cup frozen green grapes
• 1/2 cup brewed green tea, cooled

• 1 medium ripe kiwi, peeled and chopped
• 1 sprig fresh mint leaves
• 1/2 Granny Smith apple, cored and chopped

Directions

Add the spinach, grapes, tea, kiwi, mint and apples to the bowl of a blender. Blend until smooth, adding water if needed to get the desired consistency. Drink with a straw.

Apple Pie Oatmeal Recipe

1 serving

Ingredients:

• 1/3 cup regular oats
• 1 tablespoon chia seeds
• 1 tsp ground cinnamon
• 1/4 tsp ground ginger + pinch of kosher salt
• 1 + 1/4 cups Almond Milk
• 1  apple, peeled and cut into 1 inch pieces
• 1/2 cup unsweetened applesauce
• 2 tbsp chopped walnuts and a little honey, for sprinkling on top

Directions:
1. In a medium pot over medium heat, whisk together the 1/3 cup oats, peeled and chopped apple, 1 tbsp chia seeds, 1/2 cup unsweetened applesauce, 1.25 cups Almond milk, 1 tsp cinnamon, 1/4 tsp ginger, pinch of kosher salt. Stir well!

2. Heat over medium heat for about 8 minutes, stirring often. When the mixture thickens and the liquid is absorbed, it is ready.

3. Pour into a bowl and sprinkle with chopped walnuts, and a drizzle of honey.

Post-Workout Soreness Remedies

Muscle Soreness Remedies 

By taking the necessary steps to prevent postworkout soreness now, you can prevent aches and pains later. — Oxygen Magazine

• You always want to cool down after any workout and stretch after a strength training workout. Taking 10 minutes to cool down & stretch your muscles will help prevent DOMS and also create longer, prettier muscles! It has also been shown to help your posture. What am I saying? IT’S WORTH IT!
• Eating a diet filled with whole foods and antioxidants is a great way to fuel your body with the proper nutrition it needs to recover from an intense workout.
• Cherries have been proven to help your muscle soreness by reducing inflammation. You need to consume approximately 50 cherries to see the effects though. Try a cherry concentrated gel for a quicker, easier option.
• If you are lifting to failure and constantly sore, you can reduce the amount of sets you do to prevent DOMS. It will still challenge your muscle without leaving you as sore the next day. So if you normally do 3 sets of 10 reps drop it down to 2 sets of 10 reps during your next strength training workout.
• Say NO to muscle creams! They have not been shown to help reduce muscle soreness in most studies. Save your money :)

Overnight Refrigerator Steel Cut Oats

 

http://thelemonbowl.com/2012/09/overnight-refrigerator-steel-cut-oats.html

Lunch YUM

Lunch: 2 thinly sliced lean roast beef loaded with organic baby spinach leaves, 

 sweet onion and a little honey mustard!

A little bit about me and my journey

In April 2010, my husband, my youngest son, Shane and myself...we were in a terrible accident. I was unable to work out for 18 months due to my injuries and needing time to heal. The blessing was that I had learned to eat a clean diet and I continued eating healthy, even though I could not work out and I did not gain any weight in those 18 months.

Recently Sept 2012...(4 weeks ago)....I had to undergo a Hysterectomy and went through Immediate menopause. I have known many women that have gone onto gain a lot of weight after having a hysterectomy. NO WAY! NOT ME! I will not let that happen. My goal is to really be in the best shape I have ever been in...by the time I turn 50. I want to be stronger than I ever thought possible.

That's my story! So glad you found me on here! I look forward to getting to know more about you and I will be happy to help you in any way possible! Feel free to send me a message and let me know how I can help you!

Have the best day ever!
Coach Sherri

Close

Vegan Chocolate Shakeology

The first time I tried Vegan Chocolate Shakeology.....it was just a sample.   I did NOT expect....the way my day went....AFTER i drank my very first shake at 8 am one morning!  Here are my facebook posts on that day!!!  :)

9 am Let's see how long this Shakeology keeps me full! I will let you all know. I had my Shakeology at 8 am. We shall see!   10 am I am still feeling very full and content....and I just took my "BEFORE" pics. I am going to need some friends to join me for my 2013 "Shake it up with Sherri" New Year Challenge! I am in need of some SERIOUS toning! OH LORD! LOL   11:30 am 3 1/2 hours after having my Shakeology and have absolutely no cravings. I have loads of energy and all of those nutrients in my body is giving me that feeling you get on a GREAT first date! I'm at the store, getting some veggies for salad for dinner! No way am I putting any crap into my body and ruining this amazing feeling!   12:15 PM I just got home and I think my husband thinks I have lost my mind. I have not felt this good, since before my accident. I think he thinks I must surely be on drugs. This is way better than any pain meds out there!   12:28 PM I am bummed that I don't have any more Shakeology and I know I will not feel like this tomorrow....no matter how many veggies I eat. There is NO way I could possibly afford that many veggies every single day to get this same feeling and I couldn't stomach that many veggies either. I am sooooo looking forward to 2013. It's gonna be the best year ever!

I became a Beachbody Coach!

I am very excited to announce that I have become an Independent Beachbody Coach!  

I love helping people reach their health, weight loss and fitness goals.

Here is my Beachbody website to find out more:

http://beachbodycoach.com/esuite/home/SHERLYNN46

When you get onto my website...if you have ANY questions...please click on the "Contact Me" button, above my photo!  I will be happy to answer any questions you may have about my Free Coaching Services....as well as Beachbody products....such as Shakeology and workouts such as P90X, Insanity, Turbo Fire....just to name a few!

Detox Smoothie

• 1 1/4 cups (310 ml) pineapple juice
• juice from 1/4 a lemon
• handful fresh spinach leaves
• 1/4 tsp fresh grated ginger

This super detox smoothie is great for alkalizing your system. It is refreshing and packed with vitamins, minerals, fiber, and enzymes.



 http://zoomyummy.com/2011/01/13/detox-smoothie/

Morning Coffee Alternative

Looking for a morning coffee alternative? This is something that will wake you up and give you a boost of energy!

Ingredients
1 bunch of wheat grass
2 oranges
1 banana
1 cup of water
1 cup of ice

Place all ingredients in a blender and thoroughly blended.
 Pour into a glass and serve!   

Post Workout Green Smoothie

This is a mild green smoothie recipe with the best of both worlds in proteins and simple sugars, giving your body everything it needs after a GREAT workout. 

Ingredients

2 cups spinach

1/2 romaine lettuce head

2 stalks celery

3 bananas 

3 oranges

1 cup blackberries

Directions

Place all ingredients into a blender and blend until thoroughly combined.

Pour into a glass and serve.    

Alcohol Detox Smoothie

This smoothie recipe is vital for the healthy regeneration of your liver.

Using a solid combination of cleansing foods to detoxify the body from alcohol,

this smoothie can be used to recover from a night of over-indulgence or to support 

a longer-term alcohol detox program.

Ingredients

2 cups of mixed berries, frozen

1 coconut, water and flesh

2 bananas, peeled & sliced

2 tablespoons of milk thistle seeds

1 cup water

Directions

Grind Milk Thistle Seeds in a coffee grinder or good blender.

Cut open the top of the coconut and place the coconut milk and flesh into the blender.

Add ground seeds, bananas and berries to the blender.

Blend for 30 seconds or until completely liquidized.

Add water until your smoothie reaches the desired consistency.

Pour into a glass and enjoy!         

Incredible Hulk Smoothie

Kid Friendly Green Smoothie

Ingredients

1 frozen banana

1/2 cup frozen pineapple

3/4 cup water

1 cup spinach

1 tablespoon raw honey (children under 1 year of age should not consume honey)

Directions

Place all ingredients in a blender and blend until thoroughly combined and serve!

Eat according to your Blood Type

What your blood type says about your diet, your workout and you.

Lauren Passell

 

You feel like you’re doing everything right, health-wise. You eat salmon and quinoa, you exercise regularly, you even take the stairs. But if you're still plagued by midday lethargy, digestion issues or just can't lose weight, you might want to take something unorthodox into consideration—your blood type
According to Dr. Peter J. D’Adamo, author of Eat Right 4 Your Type, whether you’re an A, B, AB or O, your blood type reveals eye-opening things about your personality and your body's needs. Here's what Dr. D'Adamo says about what foods and workouts will help you reach your blood type's fitness goals.

TYPE O
3 Character Traits: Focused, leader, energetic
Your Diet: Type Os (considered the original blood type) are descendants from hunter-gatherers who relied mainly on animal protein to survive their strenuous lifestyles.
Your Personality: You’re known for your leadership skills, extroversion, energy and focus. You consider yourself responsible, decisive, organized, objective, rule-conscious and practical. (Probably because you are.) But if you ever cheat on your diet, stop exercising or slip into a negative mindset (even boredom), watch out. You become angry, hyperactive or even manic.
What to Eat: Eat lean beef, lamb, turkey, chicken or fish (like bass, cod, halibut, sole and rainbow trout), kelp, seafood and (in moderation) salt, which lowers your levels of iodine, giving you optimal thyroid function.
What to Avoid: You might have difficulty digesting dairy, eggs and gluten, and should avoid wheat germ and wheat products like bread. Beans and legumes should also be avoided when possible, since they mess with your digestion and can wear you out or make you retain fluids. Cruciferous veggies like cabbage, Brussels sprouts, cauliflower and mustard greens should be nixed because they inhibit thyroid function.
Dinner Tonight: Lamb and asparagus stew, steamed broccoli and sweet potato, and mixed fruit like blueberries, kiwi, grapes and peaches.
Your Workout: It’s especially important for you to work out regularly to stay fit, and exercising will help regulate stomach problems and ulcers you may experience because of your O-ness. Which is fine, since your blood type thrives on physical exercise anyway. Get sweating with the treadmill, swimming, running, cycling and weight training.


TYPE A
3 Character Traits: Hardworking, responsible, calm
Your Diet: When hunter-gatherer Os started thinning out, our ancestors started relying on agriculture and expanding their diet to include a semi-vegetarian approach. Type As have the digestive enzymes and bacteria it takes to digest grains and plants that other blood types might have a rough time breaking down.
Your Personality: When everyone else is panicking, you keep it cool. You’re responsible, hardworking, detail oriented and extremely organized. But you also have a classic “type A” personality—stressed and conscientious, craving success and perfection. You're the most artistic of the blood types (and even a bit sensitive).
What to Eat: Fill your plate with fruits like berries, figs, plums, apples, avocados, pears and peaches. Choose veggies like broccoli, artichokes, carrots, greens and garlic. Fish and poultry should be limited since type As produce fewer meat-digesting enzymes, which is why they have such a hard time digesting red meat. To get protein, rely on plant protein from nuts (like nut butters), seeds, beans and soy. Since your body can easily break down and get optimal nutrition from grains, carbs and proteins, cereal, breads and pastas should be staples of your diet.
What to Avoid: To balance cortisol levels (you may have high levels, which can lead to OCD, disrupted sleep, muscle loss, fat gain and insulin resistance) limit sugar, caffeine and alcohol and don’t skip meals, especially breakfast. Stressful elements like extreme weather conditions, loud noise, overwork and violent TV and movies should also be avoided.
Dinner Tonight: Tofu-pesto lasagna, broccoli and frozen yogurt.
Your Workout: Since you stress easily, try something calming like yoga.


TYPE B
3 Character Traits: Individualistic, relaxed, unconventional
Your Diet: Type Bs emerged when type Os moved to the Himalayas as nomads, domesticating animals and living on meat and dairy. Modern Bs should rely on lean red meat (like lamb, venison and beef) and fish, and choose turkey over chicken. Because of a sugar present in milk, Bs should work dairy like yogurt, cheese and milk into their diet each day.
Your Personality: You throw yourself into projects you love, always sticking to your goal, even when it’s against the odds. Since you follow your own rules, you’re not the most cooperative of the blood types. And because you pay attention to your thoughts more than your feelings, you can sometimes come off as cold.
What to Eat: Fill up on leafy greens and vegetables, and fruits like bananas, grapes, plums and pineapple.
What to Avoid: Take it easy on grains and avoid corn, buckwheat, rye and wheat since they can alter your ability to metabolize. (Same goes for nuts and seeds, so avoid peanuts, sunflower seeds and sesame seeds.)
Dinner Tonight: Broiled fish with roasted yams and rosemary, steamed vegetables and mixed fresh fruit.
Your Workout: Maintaining the mind/body balance is essential, so go for exercises that challenges both, like tennis, martial arts, cycling, hiking or golf.


TYPE AB
3 Character Traits: Difficult to read, trustworthy, volatile
Your Diet: Type AB is the newest blood type and is the rarest, found in less than 5% of the population. Since ABers share traits with As and Bs, they’re able to digest a wide range of foods. However, they have type B’s adaption to meats, but A’s low stomach acid, which means meat often gets stored as fat. An AB's staples should be veggies, seafood and turkey. Red meat should be eaten sparingly. ABs, like Bs, thrive on dairy and can process eggs particularly efficiently.
Your Personality: You have traits from both ends of the spectrum, making you hard to pigeonhole. You are passionate in your convictions, but you also want to be liked by others and this can create conflicts. You don't mind doing favors or helping out, as long as its on your own conditions. You may have a special interest in art and metaphysics.
What to Eat: Weak immune system? Try a vegetable-rich diet with a variety of carbohydrates. Snack on fresh fruits like cherries, grapes, watermelon and figs. (But thanks to your alkaline stomach, you might have a hard time digesting acidic foods like oranges.) Certain kinds of seafood, like mahi-mahi, red snapper, salmon, sardines and tuna, are optimal.
What to Avoid: Enjoy carbs in moderation, but bypass corn and buckwheat, which are difficult for ABs to digest. Avoid all smoked and cured meats as well as chicken, veal, beef, pork or shellfish. Steer clear of caffeine and alcohol, especially when you’re stressed.
Dinner Tonight: Tofu omelet with stir-fried vegetables and mixed fruit salad.
Your Work Out: Since you pull from both sides of the spectrum, you need to keep balance in your workout regimen, which means a combo of calming activities (like yoga or tai chi) and more intense physical exercise (like running or biking.) Visualization and carving out time alone are important, too. If you’re going to be sitting a lot (say, at work all day), break it up with some exercise. It will keep you energized for the haul.

 

Cold and Flu Relief* Pineapple Kale Coconut Smoothie

If you or someone you love is sick right now, do them a huge flavour favour and share this recipe with them ♥ It will really help and it tastes yumaroo!
Having a cold and being sick totally sucks! To tell you the truth, I haven’t been sick in over a year now since going through my detox. Even though Caleb and I have travelled a ton, been on planes with sick people and circulating air for hours, we even sat on greyhound bus for a few hours with someone hacking up a storm next to us, we just don’t catch that stuff anymore.
So, if you’re sick right now and you want to get better fast. Here’s a green smoothie that will kick that cold to the curb and help you cut your sick days down to 0 if you make green smoothies part of your daily routine.
Ingredients:

• 2 Cups Fresh Pineapple
• 1 Frozen Ripe Bananas
• 1 Cup Coconut Milk (you may need a bit more if you want a thinner consistency)
• 2 Tbsp Shredded Coconut
• 1 Cup Kale

Instructions: Put all ingredients in the Vitamix with the frozen bananas at the top, pour the liquid in and blend on high for about 30 seconds or less and serve.

5 Rawesome Facts about this Smoothie

1. Pineapple is loaded with nutrients and enzymes including Bromelain which helps loosen up and dissolve mucus. Pineapple is useful for fighting bronchitis, chest congestion and the common cold or flu.
2. Pineapple flushes toxins out of the system and can be useful for cleansing the body during a time of illness.
3. Kale is also high in Vitamin C and contains anti-oxidants that fight free radicals in the body keeping your immune system strong and providing relief if you are suffering form the cold or flu.
4. Coconut can help relieve a sore throat, eat the meat or drink the milk.
5. Banana can be used to help soothe an upset stomach and is even useful if you are suffering from diarrhea.



http://www.youngandraw.com/%E2%80%8Ecold-and-flu-relief-pineapple-kale-coconut-smoothie/

Meg's Chicken Salad

Ingredients 5 cups Cooked Chicken breast (4 breasts, no skin) 3 cups cooked minute rice 1 1/2 cups green grapes 1 1/2 cups red seedless grapes 1 1/2 cups celery chopped 1 large can pineapple tidbits (drained) 1 large can Mandarin Oranges (drained) 1 cup Miracle Whip (you can use lite) 3/4 large bottle of Ranch (you can use lite) Tastes amazing over a bed of organic baby spinach leaves!

Chocolate Protein Balls

Ingredients:

1 Tbsp Almond Butter or another nut butter
1 Tbsp Non-Fat Greek Yogurt
1 Tsp Unsweetened Cocoa Powder
1 Scoop Chocolate Protein Powder
1 Dash Stevia
1-2 Tsp Water
Shredded Coconut (optional)

Directions:

1.) Mix together all ingredients
2.) Scoop approximately 1 Tbsp of protein powder mix and roll into 5 individual sized balls
3.) OPTIONAL- Roll protein balls in a small bowl of shredded coconut
4.) Place Double Chocolate Protein Balls in freezer for approximately 30 minutes

Double Chocoalte Protein Ball Nutrition Facts

Makes Approximately 5 Bars

Serving Size: 1 Protein Ball

Calories: 47      Fats: 2 g       Carbs: 1 g       Fiber: 0.3 g      Protein: 6.4 g

Weight Watchers PointsPlus: 1 Pt

http://she-fit.com/double-chocolate-protein-balls/

Why is drinking water SO important to our health?

Drinking water is so important for good health. When you were a kid in school, you learned that each molecule of water is made up of two hydrogen atoms and one oxygen atom. You may also have learned that it was great fun to fill up your squirt guns with water, at least until the principal caught you. What you may not have learned, however, was how much water you needed in order to be a healthy human being. 

 

Why You Need to Drink Water

Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.

 Signs of Dehydration

You lose water through urination, respiration, and by sweating. If you are very active, you lose more water than if you are sedentary. Diuretics such as caffeine pills and alcohol result in the need to drink more water because they trick your body into thinking you have more water than we need.

Symptoms of mild dehydration include chronic pains in joints and muscles,lower back pain, headaches and constipation. A strong odor to your urine, along with a yellow or amber color indicates that you may not be getting enough water. Note that riboflavin, a B Vitamin, will make your urine bright yellow. Thirst is an obvious sign of dehydration and in fact, you need water long before you feel thirsty.

 

How Much Water do You Need to Drink?

A good estimate is to take your body weight in pounds and divide that number in half. That gives you the number of ounces of water per day that you need to drink. For example, if you weigh 160 pounds, you should drink at least 80 ounces of water per day. If you exercise you should drink another eight ounce glass of water for every 20 minutes you are active. If you drink alcohol, you should drink at least an equal amount of water. When you are traveling on an airplane, it is good to drink eight ounces of water for every hour you are on board the plane. If you live in an arid climate, you should add another two servings per day. As you can see, your daily need for water can add up to quite a lot.

Twenty percent of your water need will come from the foods you eat. The rest of your water need should come from the beverages you drink. Water is the best choice. Sodas have a lot of sugar in them, so if you drink sodas, you may take in more calories than you need. Herbal teas that aren't diuretic are fine. Sports drinks contain electrolytes and may be beneficial, just look out for added sugar and calories that you don't need. Juices are good because they have vitamins and nutrients.

Caffeinated beverages will also add to your daily water need. Even though caffeine is a diuretic, if you regularly consume caffeine, your body will regulate itself to that diuretic effect.

 

Drink Enough Water

It may be difficult to drink enough water on a busy day. Be sure you have water handy at all times by keeping a bottle for water with you when you are working, traveling, or exercising. If you get bored with plain water, add a bit of lemon or lime for a touch of flavor. There are some brands of flavored water available, but watch for extra calories.

http://drinkhelth.blogspot.com/2010/05/drinking-water-is-so-important-for-good.html