What is a "Portion Size"

Don't obsess!
Obsessing about measuring portions is not living life and enjoying eating. That being said it is important to know what exactly a portion size is; especially in the servings we get served in American restaurants. I will share with you a trick I use when I eat out at restaurants. Many times there are appetizer sizes of main course items, I choose the healthiest ones of course. (As long as you focus on foods that are nutritious, you're heading in the right direction). Or sometimes there are kid size menu items. If not then I order the normal entre' item ask for 2 plates split my order and ask the waiter to immediately wrap it up to take home. There problem solved and I'm still out and enjoying a nice restaurant meal.

But what is a portion size?

One serving of starchy food can be 1 slice of bread; 1/2 cup cooked grain like bulgur, oats, rice, or pasta; 3/4 cup cold cereal; 1 medium potato; or 1/2 cup corn. Women who are trying to lose weight should shoot for 4–6 servings per day; men who want to lose weight should aim for 6–9.



One serving of vegetables is 1/2 cup cooked vegetables, 1 cup raw leafy vegetable (like lettuce,spinach), or 3/4 cup vegetable juice. One serving of fruit can be 1 medium fruit (like an apple or orange); 1/2 banana; 1 cup melon or fresh berries; 3/4 cup fruit juice; or 1/4 cup dried fruit. Women should enjoy at least 2 fruit servings and 3 vegetable servings a day, while men should have at least 3 servings of fruit and 4 of vegetables.

One serving of protein is about 1 ounce meat, poultry, or fish; 1 egg; 1/2 cup beans, tofu, or tempeh; 1/3 cup nuts; or 2 tablespoons of nut butter. One serving of dairy can be 1 cup milk or yogurt; 1/2 cup cottage cheese; or 1 1/2 ounces cheese. For women, 4–8 servings of protein and 2–3 servings of dairy are a good goal; men can increase protein to 7–12 servings. It's okay to eat an additional 1–2 servings of low-fat dairy products each day if you like. I don't use dairy products, I find that my system and belly fat have been dramatically changed for the better without them, But that is your choice.

And last but not least, a serving of fats and oils is 2 teaspoons of oil, butter, margarine, or mayonnaise; 2 tablespoons of regular salad dressing; or 4 tablespoons of reduced-fat dressing. Women should aim for 4–8 servings per day; men, 9–12.

And there you have it, you are now armed with the knowledge to go out and make wise food decisions, whether at home or on the road.

Eat healthy, Live fit!

"I hate Fruits & Vegetables!"

Do you find yourself saying this?
If so than you know how hard it is to begin much less maintain a healthy eating lifestyle. (Notice I didn't say the word DIET) ---> That's a topic for another post!
Anyway, what do you do in order to make sure you get the nutrients necessary to sustain optimal health? Take multi-vitamins? What would you say if I told you there was a way for you to get your required daily servings of Fruits and Vegetables with out eating 1 Banana or even 1 Carrot stick? What would you say if I told you, you could get over 70 of the worlds most natural, antioxidant, prebiotic, Protein and Amino acids and then some all in a tasty shake?
Do I have your attention?

I am talking about Shakeology! No single food can supply you with all the nutrients in the amounts you need. That is except for Shakeology! Doctor's are recommending it to their patients. It can help lower your cholesterol, help control your cravings. Improve your digestive health! This is what a super food looks like! If you are struggling to find a solution to lose those unwanted pounds, try one method that's proven to give you healthy results: Replace one meal a day with Shakeology.
As soon as the first week, you will notice you have more energy, fewer cravings,and better digestion! Each low calorie serving also helps to keep you feeling full and satisfied between meals. Don't take my word for it. Try it out for yourself. Don't get any of the wonderful results described above send it back and get YOUR MONEY REFUNDED! GUARANTEED! Order here:WWW.SHAKEOLOGY.COM/COACHJOANNA E-mail me your questions at:NANA_SP93@YAHOO.COM
I want to help you get fit, healthy and happy!

Delicious Vegetarian Cooking! Roasted Butternut Squash Soup

Roasted Butternut Squash Soup
Vegan cooking is so delicious. I know there are people who say "oh no I need my meat". But it is a nice change, and it gives the digestive system a break from breaking down all those tough proteins. I recently made a Roasted Butternut Squash Soup. I was floored by how delicious it was. I will post the recepe below. Courtesy of Melissa Costello of http://www.karmachow.com/ fame.

1 Large Butternut Squash, roasted (this can be done day before;see below)
2 Tablespoons Extra Virgin Olive Oil
1 Large Shallot,Finely Diced
1/2 Swet Onion, Diced
2 Stalks of Celery, Diced
5 Carrots, Peeled and Chopped
1 Teaspoon Cumin Powder
1 Large Garnet Yam, Peeled and Cubed
4 Cups Vegetable Broth
1 Can (15 oz) Coconut Milk
Dash of Cinnamon and or/Nutmeg or Garam Masala (Indian Spice Blend)
Dash of Ground Gloves
Sea Salt and Ground Black Pepper
1 Tablespoon Maple Syrup or Agave Syrup (Optional)
Pumpkin Seeds, Toasted Pecans or Walnuts, Fresh Herbs, or Sliced Pears (For Garnish)

To prepare the squash; Heat the oven to 350 F. Cut the squash in half lentghwise. Line the baking sheet or dish with parchment paper and caot it with cooking spray. Place the sqaush cut side down on the parchment and poke holes in squash with sharp knife or fork, then spreay the squash with cooking spray. Bake for 45 minutes, or until the squash can be easily pierced with a fork. Take it out of the oven and let it cool. ( I found at my local whole foods butternut squash that was already seeded and peeled. You can use this too)

To prepare the soup; In a large pot over medium heat, heat the oil. Add the shallot, onion, and celery and saute' for about 5 minutes, or until they're soft and translucent. Add the carrots and cook for about 3 minutes longer. Add the cumin and stir to release the flavor. Add the yam and broth. Cover the pot anf bring the soup to a boil. Turn down the heat and simmer until the vegetables are tender, about 20 minutes.

Meanwhile, remove and discard the seeds from the squash. Scoop out the flesh and put it into a bowl. Discard the skin. Add the squash to the pot and cook for a couple of minutes. Add the coconut milk and stir well to combine. Reduce heat to low, and DO NOT bring the soup to a boil once you add the coconut milk, as the milk will curdle.

In bathces, ladle the mixture into a blender and pureee until very smooth, or use a hand blender. Pour the pureed soup back into the pot. Add the cinnamon, nutmeg, or garam masala. Add the cloves, salt and pepper to taste, and syrup (if using). The soup will be very thinck. If you want a thinner soup, add a little water.

To serve, top the soup with pumpkin seeds, toasted pecans or walnuts, fresh herbs or sliced pears.

Enjoy and thanks again to Melissa Costello!

Nutrition & Exercise the key to Weightloss Success!

“Unfortunately, everything the experts tell us about diet is aimed at the whole population, and we are not all the same.” -The Scientist magazine
 We are not all the same and what works for me may not necessarily work for you. We tend to make eating healthier the most impossible thing on the planet. We are not climbing Mt. Everest, but at times our minds make us feel so. Play around with food choices, get creative in the kitchen, choose beautiful colorful foods, and when in doubt stick to foods with ingredients you can pronounce. Most often these are foods that are as close to their natural state as possible.

"Rome wasn't built in a day"
Taking things one day at a time, baby steps when starting a new healthier routine is the key between success and failure. Don't overwhelm yourself with doing everything at once. What worked for me when I was starting out was eliminating everything "white" from my kitchen. White flour, Rice, Sugar Breads. I thought OK that was easy. Now to replace these items with nutrient dense foods was key. Check out Michi's ladder for the foods we should eat and the ones to stay away from. http://teambeachbody.com/eat-smart/michis-ladder.
Try sprouted grain breads like Ezeckial, Brown or Wild rice, Use Agave Nectar for a sweetener instead of refined white sugar. Another key is to stay away from any product that says "ENRICHED on the package. These products have been stripped and then mechanically enhanced with the nutrients that were lost during the stripping down process. In other words processed and not natural!

 …“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.” – Mike Adams, author, investigative journalist, educator

Now more than ever it is important for us as a whole to take better care of our health through proper exercise and nutrition. It is not just about looking good. That is an after effect of a good diet and fitness routine. It is about your health, your family, and your well being. I don't know about you, but I would rather work out six times a week and eat healthier at least 80% of the time, than to have to get on meds because I was unhealthy.

"Be Proactive, not Reactive"

Look at exercise as fun, not a chore or a punishment. Think of it as taking care of yourself, your mind, body and soul! People who workout feel and look younger. SO get on up get moving, start eating better.

Here's to your health, to the new you!

Before you buy Shakeology!

Shakeology is sweeping the nation and has quickly rocketed to the ranks of Beachbody’s most popular product. Doctors reccomend it!

 

1. First lets ask why? Is it another gimmick? Is it a scam? Is it just a “product” set in place to sell a business model, kind if like super duper oxygen injected enriched water?

 

The answer is NO, NO, NO and NO! Unfortunately the fitness industry is flooded with crap products and down right scams that promise results that leave people frustrated and back in a rut.

 

Plain and simple Shakeology works and it works in ways that other products cannot even come close to competing with. Shakeology has been compared to almost every product that is in the health and fitness industry and everytime Shakeology wins hands down. I have yet to find a product step into the ring against Shakeology and emerge the victor, and there are lots of naysayers looking and researching trying to debunk Shakeology. Let them look and compare, this only brings Shakeology to the forefront, and I am a strong believer that everyone should be critical, just like I was critical of P90X when I saw the infomercial for the first time, its only human nature. So just don’t take my word for it go look around and ask someone about Shakeology.

 

So when I say it “works” I feel that I need to elaborate a little. Shakeology can be used and customized to fit into any lifestyle and help you reach any fitness goal that you have. If you are trying to loose weight Shakeology will work for that. If you are looking to gain muscle mass Shakeology will work for that. Most important Shakeology is the healthiest meal of the day. No other nutrition product has the customizable ability that Shakeology does. And it is DELICIOUS!!!

 

2. Why is Shakeology so expensive?

 

Shakeology is designed to be a meal replacement shake, and at full non coach price shakeology costs about $4.00 a serving. I cannot remember the last time I went out to eat for around $4.00. Like all Beach Body products no corners are cut and only the highest quality ingredients are used.

 

Blake Warrington a fellow Beachbody coach set out to try and recreate Shakeology from a health food store and grocery store and here are the results.

 

 

The cost for all of the above? $483.00

 

This is what Beachbody CEO Carl Daikeler had so say about this experiment-“Awesome demonstration Blake. And even if someone did assemble all that, I am willing to bet that most if not all of those ingredients are not sourced at the same high standards as we use, and they are likely processed so they can stay on the shelf longer. That means the potent properties are cooked and killed before they ever get into the bottle. Not Shakeology – as close to fresh as it comes without picking it off the tree! And do you know how hard it would be to make that $481 concoction taste good? You would throw it all away after one sip. Not Shakeology. I am so proud of this product!“

 

3. Now onto my favorite part! And that is learning how to purchase Shakeology at a HUGE discount and then being able to drink Shakeology for FREE and even better………….wait for it……. making Shakeology work for you!

 

Yup you read that right you can actually take part in the countries most popular health and fitness product and be able to earn an income from it.

 

Stay with me and I promise that you will be glad you did.

 

As a Beachbody coach you will have the ability to purchase and use Shakeology and all of Beachbody’s fitness programs and products at 25% discount off the retail price, this is only one benefit from being a Beachbody coach. When you become a Beachbody coach, you will have your very own customizable store for products and for Shakeology. Both sites are built for you by Beachbody when you sign up as a coach.It is like having A COSTCO membership to Fitness. You are not required to sell a thing, but you can if you choose. Most people end up sharing it with people anyway because they love it so much! And thats what being a coach is all about!

 

The retail cost of Shakeology is $119.95 as a coach you save 25% which brings the price down to $89.96 if you choose Home Direct (Beachbody’s auto ship program) you will receive free shipping. Which can range from $9.90 to $14.95!

 

  

Since being a coach gives you the ability to sell Shakeology all you have to do is refer those that ask about it to your website and when they purchase Shakeology you will earn 25% commission which is $30.00. You do nothing with the order process Beachbody corporate takes care of all the processing and shipping. They also spend billions to advertsie for you! This brings the price that you paid for Shakeology down to $59.00. Before you know it you will be drinking and enjoying Shakeology for free and then being paid to use it.

 

Beachbody is so confident that you will love Shakeology that they offer a “bottom of the bag” guarantee, meaning that if you order Shakeology and use the entire bag and still are not 100% in awe; you can ship them back the empty bag and they will refund you the price you paid for it. So why not give it a try?

 

Ok you made it through all of that and you realize the power of the coaching opportunity and Shakeology and you want to get started so what is the best way to insure that you will hit the ground running with your new fitness & nutrition business? That would be the Shakeology Plus FitnessStarter Pack.

 

The Shakeology Plus Fitness Starter Pack Includes everything that made the Shakeology Starter Pack famous plus a platinum Beachbody® fitness program of your choice. You’ll still get all the Shakeology, Team Beachbody® Club access, and 3rd Party Tools you need to launch your business like a seasoned pro. We’ll also waive the cost of your Business Starter Kit (a $39.95 value) and throw in FREE shipping. Price may vary with choice of fitness program.

 

The Shakeology Plus Fitness Starter Pack Includes:

• Shakeology Fast Start Pack 
• 3rd Party Tools Business Builder Pack 
• Membership to the Team Beachbody Club 
• Coaching Business Starter Kit

Plus, you get your choice of a platinum Beachbody fitness program!

 

Your journey starts with fitness, and one of your first milestones is to become a product of the product. The Shakeology Plus Fitness Starter Pack allows you to get familiar AND interact with one of Beachbody’s best programs right away.

 

Lets break this down

  

The Shakeology® Fast Start Pack

 

The Shakeology Fast Start Pack is the key to getting physically and financially fit. Each kit is fully loaded with 24 single-serving packets (which include 12 Chocolate flavored and 12 Greenberry flavored servings), 24 recipe cards, two Shakeology Workout DVDs, and a Coach favorite: FREE basic shipping.† Plus, you’ll get a free shaker cup with your second shipment.

 

When spreading the word, single-serving packets are the ultimate icebreakers. Simply pop one in a shaker cup, grab a “Shakeology Breakthrough” DVD and recipe card—what a great way to introduce Shakeology.

 

More Than 70 of Earth’s Healthiest Ingredients

 

Shakeology is your go-to nutritional shake that provides a wide spectrum of healthy nutrients in a low-calorie formula (140 calories). You’d have to eat a huge bowl of fruits and vegetables to equal the nutritional value of one Shakeology serving. Each serving delivers a healthy blend of vitamins, minerals, antioxidants, phytonutrients, prebiotics, and protein. Replacing just one meal with a Greenberry or Chocolate shake will help you achieve optimal health, increase your energy, promote regularity, and lose weight.*
It’s more nutritious than a salad and tastes like a dessert!

 

It’s the Healthiest Meal of the Day®. It’s nutrition, simplified.

 

3rd Party Tools Business Builder Pack

 

Say hello to your personal sales team. The Business Builder Pack introduces prospects to the Team Beachbody® message—so you don’t have to. With the Business Builder Pack, you’re equipped with everything you need to launch and grow your home-based business.

 

40 “Decide” DVDs

 

The “Decide” DVD introduces your prospects to the Team Beachbody Coach opportunity. It’s the “who, what, where, when, why, and how” of becoming a Coach. Always have them on-hand wherever you go to share this incredible opportunity.

 

20 “The Beachbody Solution” DVDs

 

“The Beachbody Solution” DVD provides customers with a glimpse of our key fitness programs, helping them choose the one that best fits their lifestyle and fitness goals. The nutritional segment includes the “Shakeology Breakthrough” video and Beachbody Nutritionals—it’s the perfect retailing 3rd Party Tool!

 

5 Get Started Right Guides

 

Everything a Coach needs to get started within their first 48 hours of business is in the Get Started Right Guide. Scheduling your Get Started Right interview with your Upline and completing this guide will help you define your goals and the activities for achieving your dreams.

 

10 Product Catalogs

 

Our most comprehensive look at all lines of Team Beachbody products. These are ideal as a coffee-table read at your next Home Party and offer customers a look at the full range of Beachbody nutrition, fitness, and accessories.

 

Shakeology Plus Fitness Starter Pack $229.69

 

Price breakdown and savings if purchased individually

 

Shakeology $119.95

 

Shakeology The Workouts $29.95

 

3rd Party Tools Business Builder Pack $79.70

 

Membership to the team beach body Club $39.95 billed every Qtr

 

Coaching Business Starter Kit $39.95

 

Fitness program of your choice i.e P90X $119.95

 

Total: $429.45 + Shipping

 

That is $200.00 in savings PLUS Free shipping!

 

*You can also choose the Shakeology Starter pack minus the fitness program for $169.66 for a savings of $140.00 + FREE shipping.

 

If you made it this far and you are still on the fence, I am willing to personally send you a FREE sample of Shakeology in the flavor of your choice, because I know that if you try it you will love it! The only thing that I ask is that if you like it that you purchase it via my Shakeology website, www.shakeology.com/coachjoanna or even better become a coach on my team (http://www.joannarseifferfitness.com/) and start earning a income from Shakeology and Beachbody!

Your friend in Health, Happiness & Fitness!
Joanna

 

 

 

AM workouts! Get 'er done!

Working out in the morning can provide huge advantages to improving your weight loss. The are many factors that influence weight loss like burning calories, motivation and a consistent routine can all be accomplished by working out 1st thing when you wake up. Not to mention, the physical and mental benefits that can provide a positive outlook for your entire day!
One of the top benefits of working out first thing in the morning is that I get it done. I dont have the constant pressure of trying to fit it in throughout the rest of the day. Often, one can find excuses as the day progresses to put it off or skip it altogether. By placing it as the first priority of the day, and making it non-negotiable you are more likely to get in the exercise you need to lose weight and be consistent!
According to many weight loss proffessionals, working out first thing in the morning can help you burn more fat. You are coming off a long stretch without food, the glycogen levels in your muscle and liver are low. This forces your body to tap in to its fat reserves for energy. Burning more fat can put you on the road to weight loss! And isnt that our ultimate goal? TO BURN MORE FAT!
Create a Routine, schedule your workouts on a calender, make it non negotiable! Put a big red x when you have completed that days workout.
Working out first thing in the morning eliminates many distraction. As a busy mom of 2, I cant get my workout in later in the day. I would love too, but the fact of the matter is that I have to get the kids off to school, I have a home based business to run, I have lunches, Dinners and chore to accomplish. So for me getting it done early in the morning assures me that I will have that un-interrupted time for me to take care of my body, my mind and health!
Morning workouts gives you the perfect start to your day! You feel accomplished, knowing that you have gotten it done. You are more likely to continue the day making healthy choices. You will feel more energized and that will rub off on your work.
So get up, get moving and get your workout done in the AM.

"In the depth of winter,I finally knew that within me lay an invincible summer"- Albert Camus

Eating disorders; like Drug addiction and Alcohol addiction is an ongoing battle. You are going to have a talk with yourself from time to time to remind yourself when you feel like giving up on recovery,why you've held on for so long. Why you chose to change the behavior to begin with. I struggle from time to time, sometimes for a stretch where I have these talks with myself on a daily basis, minute to minute basis.
For 15 years I had my own battle, food was my enemy, being alone was the enabler. In the dark of a room I could stuff my face and know that in a few minutes I was going to get rid of it. What is sad now is that I full well knew what I was doing was wrong, and unhealthy. But in my mind I also wanted to eat drink and be merry more than I should. It took alot to get me where am I today, being healthy, eating right. What I have come to realize is that I must keep my cheat days in check. I cant allow myself to indulge to much, because I notice that's when the "voice" creeps up on me. It will always be a battle, but my real strength involves having the courage to fight the disease that was sucking the life out of me.
I write this in hopes that someone out there who is still struggling understands that they are not alone, that it is not hopeless, and that even though it is an ongoing battle; you can be a winner and conquer it.
Making small changes, involving loved ones and letting them know so that they are sensitive to you and your needs, and not try to force unhealthy foods on you like a glutton feast on roids is key.
In healthy and Happiness,
Joanna