Nutrition 101

From my challenge group today! I wanted to share a little Sneak Peek into my post from today <3

Let's Chat Nutrition!! Nutrition is going to be 80% of your success! This means you can workout like crazy & if your nutrition is off, your not going to see the results! I am going to give you the basics of nutrition!

1. Spread out your meals! 3 meals a day leaves too much time in between, your body hits starvation mode. This is a mode your body uses to hang onto everything you take in instead of burning it up as fuel! Skipping meals will plummet your metabolism. You need 5-6 small meals a day!

2. Eating REAL food! Anything made by man CANNOT be processed by the body, causing all sort of adverse effects. Fat-free, sugar-free <--- chemical shitstorm! Your better off eating the WHOLE food version of the food <---olive oil, coconut oil, avocado, cheese...they are all HIGH in fat but they are good healthy fats & should be counted as a fat...your body needs them!

3. Your body is made up of 80% WATER! if your dehydrated, your body isn't functioning properly....have you ever tried going down a water slide that doesn't have enough water on it??? The same thing is happening in your body! If your feeling thirsty, your ALREADY DEHYDRATED!! Hungry feeling, tiredness, nausea, constipation...your not getting enough water.

4. Sugar...just don't. its killing people! Hormones, skin problems, obesity, hair loss, attention disorders, afternoon crash...ALL SUGAR CULPRITS! Our poor bodies are meant to thrive on raw, whole foods...not sugar. <---- Eat to FUEL your beautiful body!! CHECK YOUR LABELS!! They will hide sugar everywhere...best way to avoid it, STOP eating packaged foods!

5. Portion sizes...this is simple with those cute little containers of yours!! EAT ALL OF THEM! yes, its a lot of food but your body needs all of it to thrive! You MUST MUST MUST eat every single RED & GREEN portion. if your going to cut one, its your yellow...sorry ladies haha. Easiest way to get all containers in...BLEND IT into your shakeology!!

6. Truth is...we are raised in a society where we EAT EAT EAT. We eat to celebrate, we suffer from emotional eating, we "don't have time" so we grab sometime readily available everywhere we look, no one is educated on NUTRITION (INCLUDING OUR DOCTORS <---did you know they only have 3 months education in their 7+ years on nutrition!! This blows my mind when 92% of diseases are controlled or cured with FOOD & EXERCISE!!!!!). Our tastebuds no longer recognize REAL foods, real flavours, real sweetness....its all synthetic and cheap for those food companies <---- ARE YOU GUYS GETTING DEPRESSED YET?? its a REALLY sad subject and something you are going to hear ALOT about from me! I want to make 3 points here:

- we are going to learn to recognize REAL FOODS! It takes 2 weeks for your tastebuds to complete rejuvenate themselves (thus telling the brain what to recognize & crave!) <--- its going to take 2-3 weeks for you to fall in love with using real herbs, forgetting sugar and LOVING Shakeology! If there is something you aren't loving today, keep going with it, your body needs to learn to recognize it!!

- we are going to learn to release emotional connections with food & recognize your triggers!

- food is THE MOST ABUSE DRUG! Cut ties with that....eating is meant to keep you alive, to nourish your body, to give it what it needs to thrive beautifully just like every other living thing. Just like every other living thing, if you give it garbage, it DIES. Every single thing you put into your mouth...learn it, acknowledge it, appreciate it, chew slowly, love on it & be grateful!!!

Guys, nutrition CHANGED MY LIFE! I'm passionate about it, I'm obsessed with it...our focus over the next 3 weeks is going to be ALOT on loving your food, loving your body! This journey is not a punishment to take away your cake, its a way help you find a place of loving that feeling of being ALIVE & VIBRANT <3

Salted Caramel Shakeology

HELLLLLLOOOO TASTEBUDS!

Seriously I love the way Shakeology makes me feel and let's be real, I'm lazy and just want the nutrients in me so I usually just handshake it up and chug it down...today I got funky!

To all you yoga pant, cozy sweater, autumn peeps...cheers to you 😂🍂

SALTED CARAMEL SHAKEOLOGY

1 cup Almond Milk
1 scoop Chocolate Shakeology
1 tsp Pure Caramel Extract
Pinch of Himalayan Salt
5 ice cubes

Blend well and Cuddle Up! 💕🍁

Is Shakeology Gluten Free?

If you are looking for a healthy meal replacement or supplement and have a gluten sensitivity or Celiac disease, it VERY important to ask : Is Shakeology Gluten Free?  If these conditions apply to you and you are NOT following a gluten-free diet you may experience side effects such as bloating, diarrhea, and severe abdominal cramping.  GOOD NEWS: Shakeology is Gluten-Free!

**ORDER SHAKEOLOGY HERE**

Let's take a closer look at celiac disease and gluten intolerance to understand why your meal replacement/supplement shakes MUST be gluten free.

Celiac Disease

People with celiac disease are at high risk for malnutrition. Normally, the body's immune system is designed to protect it from foreign invaders. When people with celiac disease eat foods containing gluten, their immune system forms antibodies to gluten which then attack the intestinal lining. This causes inflammation in the intestines and damages the villi, the hair-like structures on the lining of the small intestine. Nutrients from food are normally absorbed by the villi. If the villi are damaged, the person cannot absorb nutrients properly and ends up malnourished, no matter how much he or she eats.  Eating a dense nutrient supplement that is gluten free not only protects the body from flare ups but also helps renourish the body!  A properly nourished body will perform optimally.

Gluten Allergies

People with gluten sensitivities are not subjected to life threatening symptoms like those with Celiac Disease.  However, like those with Celiac's, they may experience many similar symptoms such as bloating, cramping, itchiness and congestion.  For these people, it is still highly recommended you follow a gluten free diet then slowly start adding back certain foods containing gluten as all sensitivities are different.  

Shakeology DOES contain wheatgrass, barley and Kamut, however, these ingredients are harvested before the grass matures and produces grain (when gluten forms).  Beachbody takes very close care to ensure all ingredients are of high integrity and are processed in such a way to make it Gluten-Free. Celiac's should take caution when starting any new supplement and ease your body into it (maybe starting with half a shake daily)

As with any condition and nutrient supplements, ALWAYS consult with your physician.

Best Vegetarian Chili

 

It's officially comfort food season! This will always be my weakness.  I LOVE comfort food!  Unfortunately, most comfort foods aren't exactly the most friendly on your waistline.  BUT, good news for you! I am going to start posting my comfort foods made skinny!  Today's lunch:

Best Vegetarian Chili
Ingredients

1 tsp coconut oil
2 onions
1 green pepper
3 garlic cloves
2 cans no salt added stewed tomatoes, drained
1 can black beans
1 1/2 tsp cumin
1tbsp Chili powder
1/2 tsp Himalayan salt
1/4 tsp chipotle or cayenne
1 cup frozen corn

(I topped with a glob of plain low fat greek yougurt)

 

1. Heat oil in large saucepan and add onions, green peppers, and garlic.

2. Add cumin, Chili powder, salt and cayenne. Cook 1 min.

3.Stir in beans and tomatoes.

4. Let simmer and cook down for 20-30 minutes.

*makes 4 servings*

 

Inferno Tips:

• Add ground 1.5 pounds ground turkey or chicken for more protein!
•  Make extra and freeze in baggies for meal prep!

 

*21 Day Fixers* one serving is 1.5 green, 1 yellow, 1 red (if turkey added)

Body Beast (3 vegetable,1 legume, 1/2 starch) per 1.5 cups of Chili...if added turkey (5 protein)

 



7 Day Clean Eating Challenge

TRUTH: Clean Eating is 80% of your success!  And another truth I have discovered along my journey...it's probably the hardest part to figure out!

I wanted to offer a FREE group for clean eating because I think if we can all find a super simple, laid out way to start our journey we are more likely to succeed in our long term goals!

Who wants to join me for a 7 day Clean Eating challenge!? It’s totally FREE! Just a fun way for me to reach out to all of my facebook friends and offer you some knowledge and support!

➫You’ll learn the primary principles of Clean Eating
➫You’ll get a sample grocery list and some clean eating recipes
➫You’ll get a daily assignment to help you stay on track and focused for the full 7 days

The entire challenge will take place in a private group on Facebook! www.facebook.com/kcziegler

Wanna join us?? The challenge kicks off Monday, August 25!!

Fill out my online form.

Use Wufoo templates to make your own HTML forms.

Clean Eating Deviled Eggs

 

Clean Eating Deviled Eggs
Only 70 calories per egg...NO MAYO!  Great appetizer to bring to your next BBQ.

Ingredients:

6 hard boiled eggs

6 teaspoons of plain yogurt

2 teaspoons of dijon mustard

2 teaspoons of finely chopped onion

2 tablespoons of honey

2 tablespoons of paprika or chili powder

Hard boil eggs, remove shell, cut in half, remove hard yolk.
Mix all ingredients in bowl then scoop back into the hard egg white!

Healthy Beef and Broccoli

 

 



 

 

Healthy Beef and Broccoli

I love a good Chinese food alternative!  This is a healthy meal the whole family will enjoy.

INGREDIENTS  (SERVES 2)

1 tbsp. coconut oil
 3 cloves garlic chopped
2 tsp ginger, chopped...
1/2 cup yellow onion, thinly sliced
1 small bunch broccoli florets in small pieces
12 oz flank or skirt steak, thinly sliced
1 lime, juiced
1/2 tsp sesame oil
2 tsp low sodium soy sauce ( I substitute braggs aminos)
2 tsp cornstarch

DIRECTIONS
1. Heat a large saute pan or wok to medium heat. Add coconut oil and beef and cook for 6-8 minutes or until golden brown. Scoop meat out of the pan and keep warm.
2. Add garlic and ginger to pan. Cook for 2-3 minutes or until golden brown. Add yellow onion, broccoli, 14 cup of water, sesame oil, soy sauce. Cook 6-8 minutes or until broccoli is bright green.
3. Add cooked beef back to pan and season with soy sauce.
4. Mix 1/2 cup of water with cornstarch and add to pan. Bring to a boil. Add lime juice. Serve with brown rice and hot sauce if desired.

Nutrition Facts (per serving): 385 calories, 38 g protein, 10 g carbs, 20 g fat, 4 g fiber, 2 g sugar, 250 mg sodium

Salmon Florentine

I haven't always been a big fan of fish, especially Salmon.  It still isn't one of my favorite dishes but when it is all done up the right way I really enjoy it!

Salmon Florentine

INGREDIENTS
2 packages (10 oz each) frozen spinach, thawed
1 tablespoon olive oil
1/4 cup minced shallots ...
2 teaspoons minced garlic
5 sun-dried tomatoes, chopped
1/2 teaspoon himalayan salt, plus more to taste
1/4 teaspoon red pepper flakes
1/4 teaspoon freshly ground black pepper, plus more to taste
1/2 cup part-skim ricotta
4 skinless salmon fillets (6 oz each), rinsed and patted dry


PREPARATION

Heat oven to 350°.
Squeeze spinach of all excess liquid. Set aside.
Heat oil in a large skillet over medium heat. Add shallots; cook, stirring, until soft, about 3 minutes. Add garlic; cook 1 minute more.

Add spinach, tomatoes, salt, pepper flakes and pepper; cook, stirring, 2 minutes more.
Remove from heat; let cool about 15 minutes.
Add ricotta; stir to combine.
Season with salt and pepper.
Pack about 1/2 cup spinach mixture on top of each fillet, matching the shape of the fillet. Place fillets on a rimmed baking sheet or in a glass baking dish; bake until cooked through, 15 minutes.

334 calories per serving, 14 g fat (3 g saturated), 11 g carbs, 4 g fiber, 43 g protein

Vegan French Onion Dip

A delicious, low-fat swing on the traditional French Onion Dip!

In this recipe, I avoided the artificial flavorings and high sodium of instant mixes.  Instead, the flavor will comes from oven-roasted onions, herbs and low-sodium Soya Sauce.  This dip is amazing to serve with veggies, whole grain tortilla chip, or baked potato chips!

Vegan French Onion Dip

You will need:

1 Medium Onion, cut into 1/2 inch-thick strips
1 Tbsp. Olive Oil
1 Tbsp. Balsamic Vinegar
1 Tsp. Himalayan Salt
1/4 Tsp. fresh ground black pepper
1 12-oz container Vegan Sour Cream (such as Tofutti) or low fat greek yogurt
1/2 Tsp. low sodium Soy Sauce (I always substitute soy sauce with Braggs Aminos)
1/2 Tsp. Thyme

What To Do:

Preheat oven to 450 degrees.  Toss together oil, onion, vinegar, salt, and pepper on a non stick baking sheet.  Bake about 18 minutes or until onions are browned.  Transfer mixture to a medium-sized bowl and cool.

Coarsely chop remaining onion slices and return to bowl; stir in sour cream, soy sauce, and thyme.  Season with remaining sea salt and fresh ground pepper.  Transfer to serving bowl.

*Makes 12 servings*

21 Day Fix Results and Meal Plan

Well here it is everyone!  My official 21 Day Fix results!

First off, let me mention how much I LOVE this program!  I have always struggled with the nutrition side of things and getting the eating right.  The 21 Day Fix made this a no-brainer for me.  I was eating everything I loved and was full all the time.  I was really surprised how much healthy food I was overeating before!

21 Day Fix Results:

I lost 10 pounds and 11.25 inches total in 3 weeks!
I followed the meal plan as close as possible (yes, I am human!) and did the recommended double days for the last week.

Here is the meal plan I followed for the 21 Day Fix:

I can't stress enough how important planning out your meals for this program is! The first day I made my usual shake, chocolate with peanut butter and a banana, and used up ALOT of my portions!  It's important to spread out your portions across 6 meals a day.

Here is a quick video I did to explain how the meal plan works:

Honestly, this program truly is a gamechanger!  I would highly recommend this program to beginner level people who have a significant amount of weight to lose as the modifier is wonderful.  I would recommend it to couples wanting to do a program together or someone on a tight budget.  I would recommend it to someone who has a very short amount of time to reach a goal-vacation, wedding, grad, event, etc.  I would also recommend it so anyone who is experiencing a plateau!  YES, I would recommend it to EVERYONE!! 

To learn more about the 21 Day Fix program or to ORDER YOURS TODAY, click HERE.

21 Day Fix Review

The "Skinny" on the 21 Day Fix

The 21 Day Fix program is officially available and I couldn't be more EXCITED!  I completed my first round of this program this week and the results are amazing, HIGHLY RECOMMENDED!  This is abosltuey going to change the way we prep for weddings, upcoming events, summer, vacations, you name it!  In this 21 Day Fix Review, I am going to give you the deets on this new program.  So, if I told you that I could help you lose 10-15 pounds in the next 3 weeks with a very simple eating plan and 30 minute workouts, would you keep reading?? HECK YES YOU WILL!

Want to get your hands on the 21 Day Fix NOW?

 

21 Day Fix  Challenge Pack

Includes 7 Workouts, Bonus Dirty 30 Workout DVD, 3 Day Quick Fix, Eating Guide, 30 Day Supply of Shakeology, and 30 Day VIP Membership Team Beachbody

VIP Exclusive access to the Inferno Challenge!
 Order Here: http://bit.ly/Inferno21DayFix
Includes $2 Shipping and Handling

21 Day Fix Review
What makes this program stand apart from all the other ones? IT'S SIMPLE!  Instead of having a complicated meal guide full off food options you either have never heard of or that aren't appealing to you, the 21 Day Fix allows you to eat what you like!  It focuses on portion control.  This program even includes color coded 21 day fix portion control containers!  You eat what you like as long as it fits in the containers!  YES, wine and chocolate are allowed!

The Portion-Control Solution
Imagine…no more calorie counting, no more complicated meal guides, no more restrictive eating.  This program uses special portion control containers to teach you a fast, easy and accurate way of controlling what you eat.  Gone are the days of overeating (yes, you can overeat healthy food!)  If it fits in the container, you can eat it!  80% of your success is nutrition! 

 

With the 21 Day Fix, you will get a set of 7 color coded containers, along with  a free Shakeology Cup.  All the proper nutrition for optimal results, all in one spot!

 

21 Day Fix Workouts
21 Day Fix consists of 7 different 30 minute workouts, 7 days a weeks for 21 days. Autumn Calabrese makes each workout very easy to follow, making this program great for all fitness levels.  There is a modifier in each workout for people with injuries or for the beginner levels to move allow with.  Workouts included in the 21 Day Fix:

• Dirty 30 workout
• Total Body Cardio Fix
• Upper Fix
• Lower Fix
• Pilates Fix
• Cardio Fix
• Yoga Fix

Total Body Cardio Fix is my personal favorite, so I have included a little video of this one, so you know what to expect from 21 Day Fix.  And who doesn't like a little BONUS?!  Some extras included in your kit are:

• Start Here Guide with Workout Calendar
• 3 Day Quick Fix
• Eating Plan
• Support from me and VIP Exclusive access to the Inferno Challenge Group
• Bonus Plyo Fix DVD (Only available when you order through a Beachbody Coach)

 Who is the 21 day fix for?
Autumn Calabrese is a National Bikini Competitor and busy mom.  She completely understands how hard it can be sticking to a program with limited time and energy.  The 21 day fix program was designed with YOU in mind!  With the easy-to-follow nutrition system and 30 minute workouts, this program is perfect for people of all fitness and health levels.  Whether you have 100 pounds to lose or need to shed that last 10 pounds, this program is guaranteed to get you there.

Who is Autumn Calabrese?
Beachbody’s Newest Trainer, Autumn Calabrese has developed this program with both fitness and nutrition equally in mind.  She shares her passion for food and fitness as she shows you how to make simple choices that add up to life-changing results.
If you anything like me, sticking to a lengthy, complicated program is setting up for disaster.  21 day fix will be MY solution! I am sooo in LOVE with this program!

How do I get the 21 Day Fix?

 

21 Day Fix  Challenge Pack

Includes 7 Workouts, Bonus Dirty 30 Workout DVD, 3 Day Quick Fix, Eating Guide, 30 Day Supply of Shakeology, and 30 Day VIP Membership Team Beachbody

VIP Exclusive access to the Inferno Challenge!
 Order Here: http://bit.ly/Inferno21DayFix
Includes $2 Shipping and Handling

  

Clean Eating on a Budget

When it comes to getting fit and transforming your body, the most expensive part is usual the FOOD!  Especially if you are trying to build muscle or bulk up and are consuming several thousands of calories a day, the cost can add up very quickly!

Luckily, you are not the first person trying to lose weight or beast up on a limited budget!  Here are few of my tips for clean eating on little funds:

1.  Always use a grocery list:
Only buy what you really need for your meal plan.  Also, don't go grocery shopping on an empty stomach which can lead to hungry tummy impulse buying!

2. Avoid those pre-packaged meals:
I tell you to avoid this for more reasons than one.  Pre-packaged foods are packed full of preservatives and added sodium.  You will never know what EXACTLY is in there.  When purchasing these items, you are paying for the packaging and processing as well!  So not only will you be contributing to your health, but also to your wallet.

3. Buy in Bulk:
Things like rice, quinoa, oats, potatoes, beans, nuts and other high protein foods can be found in bulk for a fraction of the cost (again, no packaging cost).  Meat and protein such as chicken can be purchased in bulk, divided up into freezer bags and frozen into single servings.  My personal favorite is getting bulk ingredients to make BIG batches of food such as chili and freezing it for a quick meal.

4.  Buy your Veggies and Fruits in season:
Not only will they be cheaper, but also more delicious and nutritious!  If it isn't in season, frozen produce is also a great option and tends to be inexpensive.  Flash freezing maintains the nutritional value of the produce; a much better option than sampling it "fresh" and shipping it across the world.  Anyone for a 6 month old apple?!?!

5.  Keep your eye out for Sales:
Stock up when prices are good.  Use coupons and buy the generic brand option when the ingredients are the same as the brand-name product.

6.  Most affordable food list:

• canned tuna
• eggs (egg whites in carton)
• legumes (beans, lentils, etc)
• chicken breast
• brown rice
• oats
• bananas
• potatoes
• lean ground beef, chicken or turkey
• cottage cheese
• nut butters

On my journey to getting in the best shape of my life I decided to simplify this WHOLE thing for myself!  I chose to take a Daily Dose of Dense Nutrition shake.  I had one shake a day (which cost me under $4 a day) to ensure I got max results and max nutrition.  This was my game changer.  I found it so easy to work in with my insane busy schedule as a working mom. 
 Click HERE for more info.

Avoiding the Baby Blues

As many as 70-80 % of new moms experience "baby blues", a mild change in mood beginning in the first few days after having baby.  Up to 10% of women will develop complete postpartum depression; women with a history of thyroid illness, severe pms, or a personal or family history of depression have a higher risk.

Symptoms of Postpartum depression (PPD) include loss of appetite, insomnia, severe anxiety, memory loss (beyond that new mommy brain), or feeling or resentment towards your new infant. 
PPD is a very treatable illness, but dealing with it quickly is important!  Here are some tips on how to avoid the "baby blues":

EAT OMEGA-3s:
You should get at least 1 gram of Omega-3s a day.  Sardines, cooked salmon, shrimp, avocados, and flaxseed oil are all great sources of Omega-3.  Fish oil capsules are also a great way to get your daily dose.

SNOOZE:
This may seem like a joke to the new mom!  It is very tempting to try and catch up on daily tasks while baby sleeps, but DON'T.  Sleep deprivation is a major risk factor...so REST UP!

GET ACTIVE:
Exercise is a natural mood booster!  The endorphins released during exercise can help combat your stress levels.  Don't want to leave baby at home to hit a class or the gym? I can help you choose a wonderful at-home program suited for you!

PLAN BABY-FREE TIME:
Don't feel guilty about this! It is very important to regain what it feels like to have your own body back.  This can fall back into the category of GET ACTIVE; take this alone time to work on your health.  A bath is also ALWAYS a great option.

PROPER NUTRITION:
Foods rich in folic acid like green leafy vegetables, wholegrains, fortified breakfast cereals, maize meal and bread; foods rich in vitamin B2 including milk and dairy products, wholegrains, fortified breakfast cereals, maize meal and bread and ones rich in calcium, especially milk, yoghurt, cottage cheese and other cheeses - have at least 3 or more servings a day. Use low-fat milk, yogurt and cottage cheese if you have to watch your weight gain.

Is Shakeology safe while pregnant or nursing?

I have been asked the question a lot: Is Shakeology safe while nursing or pregnant?
While I am can completely appreciate when pregnant women are careful about what they are putting into their bodies during this delicate time, I can't help but wonder if they are asking the same question about processed foods, pre-packaged foods and foods containing artificial dyes, flavors and preservatives.  Or how about that "pink slime"??  EWWW!  Although I am not a nutritionist or doctor I have researched this topic extensively during my own journey through pregnancy and nursing. So if you are looking for a short answer and don't want to read on, the answer is YES.  Shakeology is safe for pregnant and nursing moms-unless the mom has food allergies or sensitivities.
I know how hard it is to get the daily recommended intake of protein required for pregnancy! Personally, I was not into meat while pregnant.  Shakeology can help get that intake with high quality grade 7 protein, a much higher quality than the meat most of us have access to.  Shakeology is made from all natural ingredients, none of which are contraindicated for pregnancy or nursing.  It can also supply a complete range of essential nutrients the body is stripped of while growing your little one.

HOW CAN SHAKEOLOGY HELP NURSING WOMEN?
A major concern for nursing women is that post-pregnancy weight, but as they are nursing, they cannot take on "dieting" or caloric restriction.  Exercise is essential in losing the baby weight but proper nutrition can aid in maximum results from the exercise.  Shakeology is an enriched formula containing antioxidants, enzymes, probiotics, protein, fiber, fruits and greens, and many other rare ingredients that our food deprived of.

VITAMIN A DURING PREGNANCY
The major concern for most doctors regarding shakeology is the amount of Vitamin A it contains.  This tells me that they are only partially educated in the matter.   It is true that Vitamin A in the form of Retinol- Vitamin a derived from animal sources-have been correlated to birth defects. HOWEVER, The Vitamin A in Shakeology is in the form of plant-based Beta Carotene, which converts to vitamin A in the body.  Beta Carotene has no studies suggesting it has any relation to birth defects.
Shakeology is a great way to ensure maximum nutrition for momma and baby!