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Yesterday, as I prepared to go to an Active Wear party hosted by a dear, new friend, my husband said something that made me think twice. He looked at my Before and After photos on my flyer and said "You doctored this Before photo."

Of course, I did NOT. But he was so sure of it. He said that he can NOT remember me looking the way I did.

He sees me everyday. And everyday, he has something to say about the way I am shaping up. It is always positive, yet back then, he never said anything. Probably because there was nothing to say. It is amazing how much you take for granted. And how little you may know about your own body and just how unhealthy you may be.

Looking back on the before photos, you never would have guessed that I was just 2% away from being considered "obese". Maybe not "obese" in the fat sense, but "obese" in the BMI sense. At 30% BMI, you are at risk of so many more health issues than you are with a BMI of below 24%. Your body starts to wear down because it has to work harder to keep itself moving and healthy. It literally begins to deteriorate, shortening your life expectancy, and increasing your risks of various health issues...mainly heart disease...which I may add is the number #1 killer of women in menopausal age. And you don't have to be "fat". There are many obese skinny people out there. They ones who may look thin, but are just as unfit as the obese people. Their risks are just as great.

I remember my last visit to the doctor, and him saying that I was gaining a pound of weight each year. Normally, it wouldn't be a concern if you are in your 20s...but get into your 40s and that pound a year becomes a risk. I'm so glad I did something about it. In less than a years time, I may have only dropped 10 or 12 pounds, but I have decreased my BMI from 28% to almost 19%. I moved out if the "risk" arena and into the "healthy" arena.

I can assure you that I didn't doctor my Before photo, although I do work in Photoshop, and I could have done so...and looking at it now, I think if I did ANYTHING, I would have made myself look thinner! Who wants to see where you have been? It is more important to see where you are going.

The most amazing thing is I took control of my life and my habits, and in less than a year, I became someone completely different. My husband, who sees me everyday, still can't believe the change. So what does it mean? Even for the most obese, there is life at the end of the workout...everyday is a step that makes you proud of who you are and who you will become.

...and those you love, and those who love you, will take notice.

They are getting it. And they are starting to appreciate what it is I am doing for them. Yesterday, my husband thanked me for not buying anymore crap. He has realized that the biggest reason he could not drop the 30 pounds that has crept on the past few years is the mindless eating that he does all day. And, yes, I'm partly to blame for that. Why? Because I was a "provider". I bought the food. I kept it in the house. I allowed for it to be eaten. I, myself, tried to stay away from it. I like to sneak myself a cookie now and then, but when the package was empty after a few days, I'd get angry and buy another package. It seemed I never got that cookie. Now I know why...the mindless eating by the rest of my family. "Provide it and they will eat it."

Now my motto has changed.
My new motto? "Provide it and they will eat it."

What? But, Theresa, that is the same motto!
Why, yes it is!

But instead of providing the crap, I'm providing the healthy. I make a big fruit salad twice a week. I fill the fridge with carrot sticks, celery sticks (which I cut myself to save money), nut butters, hummus made from scratch, hard cheeses, Shakeology, mixed and ready to shake and drink. You won't find chips, or cookies, or candy anymore. Even my step-son noticed when he came home from college last week. "There is no more junk food in this house", he said.

Yep...no more junk food.
"Provide it and they will eat it."

You see, you've started this incredible new way of life. Your fitness habits and eating habits have changed. You are seeing the light! SHARE it with the family. Why deny them? Why start an individualized weight loss program? If you have young children, imagine the good that you are doing for them. Imagine their little minds reaping the benefit of fresh foods. They are looking up to you. Feed their brains! Feed their bodies with the stuff you are now feeding yourself. They will adjust. They will get used to it. They will start to crave it.
I'm not saying the kid (or you, for that matter) can't have a cookie once in a while. But look to make them yourself. Use whole wheat flour, use natural sweeteners, make it a family project to find the healthiest ingredients, and then make them together! Quit buying the boxed stuff. Home made from scratch says there is love involved. Show it!

And the significant other? Maybe he or she could stand to lose a few pounds. After all, the two of you are in this together. It is not a crime to want him or her to be around just as long as you will be, now that you know what you are doing. Make the adjustment. Do it for the ones you love.

Sure, it sounds easier than it is. I know that. I started my journey a year ago, and since the new year, I have realized that this has to be a family affair. There were mumblings and grumblings and lots of half eaten plates at the end of meals. But slowly, the mindset has changed. The children ask for fruit salad to bring in for their school snack. So I invested in some mini thermos containers for them to do that. The big healthy salads I make for dinner are now being scarfed down. They ask for Shakeology when they get home from school. Why should I deny them healthy foods? In the long run, it may cost a little more...but the money I'm saving from not buying the crap is starting to show. And everyone is learning lessons that will last a lifetime.

Here is a great recipe for the shrimp lover. I used Market Pantry Extra Large Raw shrimp, 16-21 per pound. I also doubled the amount of shrimp since we are shrimpaholics in this household. The original recipe called for couscous, but I substituted quinoa since it has become a staple here. Plus, I made a few changes to the original recipe.

Citrus Shrimp with Asparagus
2 cups water
1 cup Quinoa
Juice of 1/2 lemon

2 packages of jumbo raw shrimp, peeled and deveined
Black pepper to taste
Juice of a whole lemon
2 Tbls Olive Oil
2 cloves garlic, minced

Juice of a whole lime
2 Tbls Olive Oil or Avocado Oil or combination
2 Tbls Water
1 tsp honey
3 Tbls Chopped Chives

1 bunch asparagus spears (About 3/4 pound)

Prepare quinoa as directed. Squeeze lemon juice into water before adding Quinoa.

Toss shrimp and next 4 ingredients and let sit to marinate about 5-10 minutes. Preheat saute pan, or grill and cook shrimp turning once, about 3-4 minutes. Remove from heat. Cover and keep warm allowing shrimp to cook through.

Whisk together next 4 ingredients.

Quickly saute Asparagus in saute pan, lightly coated with cooking spray, until it turns bright green, about 3-4 minutes.

Serve in a large serving dish. Layer quinoa on bottom, then shrimp, then asparagus, then drizzle with the honey lime dressing.

Makes about 5 servings.

Yep. I may be the exception to the rule. I love Mondays. To me, Monday marks the start of a brand new week. It is the day of the week where you get the opportunity to start over. It represents another opportunity to get things right. It is the day when the weekend play ends and the serious work week begins. It is resolution day.

I'm a fan of fresh. I love fresh things. Fresh flowers, fresh spring rains, fresh foods, fresh sheets and linens, fresh fruits, fresh starts, and fresh weeks. Every Monday, I try to change something I wasn't pleased about the previous week. Sometimes it is showing more patience toward my kids or toward my husband. Sometimes it is putting a little more "umph" in my workout. Sometimes I concentrate on the foods I'm eating. Some Mondays, I begin a Shakeology cleanse. Sometimes, I try to focus more on where I'm going rather than where I have been. Some Mondays, I just try to freshen my thoughts. I try to be more open minded. I vow to learn something new.

My Monday might include coming up with brand new dinner ideas for the week. Sometimes it is just the day where I intend to begin ridding of a bad habit, or pick up a good habit. Monday is a day for new to-do lists. It is the day when schedules begin again. It is a return to school for the children, and the return for some quality "me" time. Mondays mean planning ahead, and leaving the past behind.

I have a challenge for you. I want you to start looking differently at Monday. Imagine it as the day that you do something small to turn your life around. If you aren't a to-do list maker, make this Monday the day you start. If you have been meaning to cut the Cola habit, plan to start that this Monday. In fact, write down your plans for the next 4 Mondays. Start with small goals, then work up to the big ones. Look forward to that day as you would a Friday. This will only help you to enjoy your weekend all the more knowing that you have accomplished what you set out to do this week.

Share your goals right here. Tell us what you intend to do to make this Monday not so manic.Make Monday a day to look forward to.

Make it a magic Monday!

 Jump in for the rest of your life!
- Gail Sheehy (from the Foreward of this amazing book)

If you only read one book this year, read this!
                                                                                                                                                                           Are you looking for the fountain of youth? It is in front of you right now. All you have to do is be willing to grab it. This book doesn't teach you how to age gracefully. It teaches you how to live with gusto! Forget aging...aging is for those who think it is their destiny to experience a slow and steady decline in their final third. Change your attitude! Look at it as your NEXT third and enjoy it to the maximum extent! The lesson? Simple rules change your life. In fact, it is a lesson my friend Tony Horton shares in his P90X videos. "Simple rules change your life."

You won't be able to put this book down. In fact, if you are struggling with anything in your life right now, ANYTHING, you will gain inspiration from this bible. Read it. You have nothing to lose for just $10.00...

What is your main priority these days? Where is your focus? Are you struggling with your job, your kids, or your relationship? Is your workout a struggle? Have you not been able to even start a workout yet? Is it all of the above?

Where are you on your list? I have news for you. You should be on top. No, your spouse doesn't come first. No, your children do not come first. No, your job does not come first. You cannot expect to give 100% of yourself to anything if you don't give 100% to yourself first.

In nature, God provides for all creatures by making them provide for themselves first. Lions who do the killing eat first. Then they share with their mates, then their offspring, and if there is anything left, the remainder of the pride. It is important for the one doing the nurturing, the teaching, and the parenting to nurture, educate, and in a sense, parent themselves first. We cannot teach or motivate if we aren't following our own rules for success.

Are you unmotivated? Do your children come home from school to see you parked in front of the television watching Oprah? Do you send them outside on the weekends without participating in their play time? Do you cry when life doesn't go your way? Do you give up on the simplest tasks because you have lost your patience or motivation? These are all learned processes. No one teaches this to your children except you. You are the one that your children look up to. You are the one your spouse looks too when their day was bad. You are the one expected to take on the extra work when your boss comes to you in desperation. Can you honestly do all this if you don't have belief in yourself? You know what I'm talking about. Do you believe you can do the impossible? Do you live it? Do you put yourself first?

Selfishness is not for pussies. It isn't easy to put yourself first. Why? Most likely because we weren't taught to live that way. We were told to always do for others. And that is fine! Just do if AFTER you do for yourself. You don't need a huge ego, and you don't need to make the doorways in your home larger just to fit the big head you may be thinking that you need. You just need to re-prioritize your life. There are many around you who don't and I bet you could pick all of them out. And I bet you could pick out the ones who do! They have amazing attitudes. They practice what they preach. They look like a million bucks. They have learned how to say "no". They have figured out the key to success and happiness. They put themselves first but they ensure that there is room for the spouse and the children. And everything else comes last. Sacrifices are made, don't get me wrong, but great things come from that. Great things!

One of the first things you hear when you board an airplane is "If a drop in cabin pressure occurs, oxygen masks will release from above you. Secure your oxygen mask first and then assist those next to you." Read that over and over. Read it a few times. Allow it to sink in.

Make yourself the priority. Secure yourself. And I promise that everything else will fall into place.

Today is my one year anniversary. On April 19th of 2009, I started this incredible journey. A journey to find myself. A journey to figure out what it was that I was doing wrong. The journey that literally changed my life. I was getting sick and tired of being sick and tired all the time. I was exhausted from not sleeping. I was beginning to look older, and my weight was creeping up.

A dear friend and colleague suggested I try ChaLEAN Extreme. She was doing the workout and seeing amazing results. I thought, if she could do this, for sure I could. Don't challenge me...I'm always up for a challenge, especially one that will change my life. (Thanks, Jan!)

After just one week, I saw changes. Sure, I was sore. Probably the most sore I have ever been after working out. But the workouts knocked me out at night. I was sleeping! I was feeling more energetic during the day. I was waking up ready to tackle everything handed to me. After one month, the weight was literally dropping off. My clothes were looser, my face looked less swollen. The bloat in my belly was dissipating. I took the next step and started a Shakeology regimen daily. Suddenly, I was regular and off of all of the medication I took for irregularity. The skies were clearing, and I was right out there with my chin up, and my expectations high.

Two months later, my stepdaughter was married and my goal of wearing a size 4 dress was a reality. I had reached my first milestone and there was no turning back. Determination had me seeing myself at 118 pounds, and I had no time frame to reach that number. I was just going to keep moving.

All this started a year ago today. If anyone had told me that I'd be here right now, at that 118 goal, boasting about these amazing Beachbody programs, I'd be hard pressed to believe it. I'd also be hard pressed to believe that just by getting up off your ass and eating the right foods at the right time, and adding a healthy, delicious, chocolate shake to my diet would have me now at a size 2, feeling great, turning heads, and finding out who I truly am, and what I am capable of accomplishing.

We are capable of amazing things. The thing is, we just have to start doing them. Because they won't start up themselves. And there is not one person on God's green earth that can convince us otherwise. YOU hold the key to your own success. Get out there and go for it!

Happy Anniversary to me!

Here is a fun recipe that is super easy to make. I had a leftover Honey Baked ham bone with ham on it from Christmas that was still sitting in the freezer. I thawed it in the refrigerator for 24 hours and used it for the base of my soup. There is no need to cut the meat off the bone, because eventually it will all fall off. Just remove the bones and shred the ham before serving. This is yet another recipe in which the kids could NOT get enough.

• 1 (16 oz.) pkg. dried green split peas, rinsed
• 1 meaty hambone, 2 ham hocks, or 2 cups diced ham
• 3 carrots, peeled and sliced
• 1/2 cup chopped onion
• 2 ribs of celery plus leaves, chopped
• 1 or 2 cloves of garlic, minced
• 1 bay leaf
• 1/4 cup fresh parsley, chopped, or 2 teaspoons dried parsley flakes
• 1 tbsp. seasoned salt (or to taste)
• 1/2 tsp. fresh pepper
• 1 1/2 qts. hot water

 Layer ingredients in slow cooker in the order given; pour in water. Do not stir ingredients. Cover and cook on HIGH 4 to 5 hours or on low 8 to 10 hours until peas are very soft and ham falls off bone. Remove bones and bay leaf. Mash peas to thicken more, if desired. Serve garnished with croutons. Freezes well.
Serves 8.

This blog post is the third of a three-part post started April 12, 2010. You can find Part 1 here and Part 2 here.

Stretching the Almighty Dollar

OK, so maybe fruit wouldn't be the stock you'd invest in on Wall Street, but take stock of the fruit that you keep in your fridge. Eating it within a few days is recommended...but not always possible. Especially if you pick up the larger packages at the discount warehouse. Invest wisely, and keep that fruit fresher longer.

I recently found these "green" containers at Target. Sure, I'm skeptical, but I'll try anything. And I have been pleased as punch with these containers. How do they work? I'm not completely sure, but here is the description from Amazon.

Always Fresh containers locks in freshness so food lasts up to 50 days longer than ordinary plastic storage containers. Save money as food stays fresher longer, so you throw away less. Made with nanotechnology, containers include silver nanoparticles which are naturally antibacterial and help prevent the growth of mold and fungus. Great for fruits, vegetables, herbs, cheeses, soups, sauces, meats and more. Keeps bread soft and cookies and crackers crisp. Ten piece set plus lids. Plastic.

I'm not quite sure what a nanoparticle is, but it seems to work. The trick is to keep everything that goes into them as dry as possible. This can be a hassle with cut fruit, but I have found a pretty decent solution.

Line the bottom of your green container with a paper towel

Take a paper towel and fold it in half and line the bottom of the largest container with it. Then, after washing your berries with the Veggie Wash, let them air dry in the strainer for about 10 minutes. For this salad, I used blackberries, blueberries, raspberries and strawberries. I like to cut my strawberries first, then wash them with the Veggie Wash and allow them to air dry separately.

Cut strawberries before washing

While the berries are air drying, I cut any additional fruit I may want to add. Kiwi is a great choice. I always have Mangos on hand and use my favorite Oxo Good Grips Mango Splitter to remove the pit. Some other great choices are clementines, peeled and separated, red or green grapes, and pineapple. I do store my pineapple separately, however, because it is the first fruit to start to brown. To core my pineapple, I use the Vacu Vin Pineapple Slicer. Then I add it as needed to the fruit salad if desired.

Once all my fruit is sliced and the berries air dried, I put it into my lined Green Containter, toss, and store in the fridge. I find that on the second day it is good idea to change the paper towel. Also, by this time, you may need to switch the contents into a smaller container, depending on how much is remaining. My fruit salad will last through the week, if it isn't all eaten by then. Take a look at the finished product and tell me this isn't the prettiest fruit salad you ever saw! Like I said previously, put this out at breakfast or snack time, and watch the ravens come flying in. You can even put some aside and freeze it for smoothies, or defrost it later for the toppings on some vanilla ice cream.

My Fruit Salad

So, with a few quick tips and tricks, I'm hoping you will second guess the cookie purchase and head straight for your produce section. Small changes like these in your eating habits will pave the way to a much brighter, and healthier future for you and your family!

This blog post is the second of a three-part post started April 12, 2010. You can find Part 1 here.

Organic Vs. Non Organic
This topic comes up time and time again with produce. Organic is sometimes twice the price of non-organic produce and you may wonder whether it is worth the spending the extra cash.

The rule generally plays out like this, for the "green" folk. If your fruit or veggies has a peel or skin which is discarded and not eaten, then feel free to buy non-organic. Bananas, citrus fruits, or certain tropical fruits would fall into this category. Those in which you may eat the peel or skin, i.e. apples, pears, carrots, cucumbers, etc. would be those in which you would consider buying organic.

In my quest to serve up the freshest of items, yet still maintain my product remains safe to eat, I choose a different method altogether. I stay away from organically grown items. OK, all you naysayers can insert your comments here................................................But let me explain why.

Organic produce has relatively low turnaround in the average grocery store. Since it is more expensive, the average consumer does not purchase it. Therefore, the non-organic items tend to be fresher because they are stocked on the shelves more frequently. If you insist on freshness and organics, try a local Farmer's Market for your best options and price.

Of course, Farmer's Markets are not always an option, especially the winter months. Therefore, try using more care to clean your produce.

My favorite item on the market today is Veggie Wash. It comes in spray form at your local supermarket but can cost between $3.99 and $4.99 a bottle. Not cheap, I know. So go to the source, and buy it in gallon size containers. Then just fill up your spray bottle as warranted.I find that 2 gallon-size containers will get me through a year. Plus, not only does this product work great on your fruits and veggies, but it works great as a non-chemical cleaner for your counter tops, cutting boards, and coffee maker!

If you have doubts about how well the product works, just take a look at the following two photos. One shows blueberries before the product use and the other shows the after. Just spray it on your produce (not recommended for mushrooms), let sit a moment, then rinse with cold water.

Veggie Wash removes all the waxy like coating on grapes and blueberries, plus removes dirt and outer surface residue from all others.

In the next blog post, we'll talk about how to stretch your produce dollar and prepare a fruit salad that will last just about a week. Really!

Blueberries after

Blueberries before

Fruit Salad. Yummy, yummy!

Ah, yes! That Wiggles tune is back to haunt those of us who cringed as our children listened to the song over and over again. But those Wiggles were much smarter than we gave them credit for.

Fruit salad is yummy and so good for you, if you make it from scratch. And it isn't as hard as you think. Not only is it healthy, but it looks so pretty and colorful. Put out a plate of fruit salad on the kitchen counter before the kids even walk through the door after school, and I guarantee you after they spot it, they won't ask for a different after school snack.

Fruit can be expensive. And I have been asked how one can fit it into one's budget. Well, quite simply, instead of buying a few of packages of processed foods or boxes of sugary cookies, one can buy fruit instead. Finding the freshest fruit is a science, not an art. It is all about getting to the grocery store at the right time.

Local grocery stores don't receive deliveries on Sunday. This means that Monday morning is quite literally the worst time to shop. The shelves have been raked clean from the weekend shoppers. Some will have Saturday delivery, but most likely it will just be the bigger chains. Your best time to shop for any kind of produce would be Monday afternoon or Tuesday morning. After that, they will be stocking up for the weekend, so Thursday evening or Friday morning will be your next best bet. Keep this in mind when you shop for your produce. I actually try to make it to the grocery store twice a week for fresh goods. Tuesday morning and Friday morning. If I make it to the discount warehouse that week, I may only make the one trip.
Speaking of the discount warehouse, I find the best produce at Sam's Club. The reason for this, I think, is that they have great turn around. Small restaurants, schools, cafeteria's, etc. buy their food at a discount warehouse. Because Sam's is the one here in my neck of the woods, it is the one I shop at. For you, it may be a Costco or a BJ's. But they all provide the same service. Because of this, there is a fast produce turnover. The other great thing about a discount warehouse is that you get a lot more for your money. For a dollar more, you generally get twice as much than you get at the grocery store. If you are afraid that you won't be able to eat that much, don't be. I challenge you to prepare a fruit salad the way I will tell you and fruit will become a main staple in your household. You will serve it at breakfast, blend it up with yogurt for smoothies, or use it as a side dish for Chicken Quesadillas at dinnertime!

In my next post, I'll tell you whether it is worth the extra price to buy organic fruit. I'll tell you how to clean your fruit. I'll also tell you how to stretch the life of your fruit so it doesn't go bad before you get the chance to enjoy it.

To be continued...

Remember, your body was not created in a day. In fact, it took precisely 9 months in your momma's belly. When anyone begins a fitness routine, I tell them to give it 9 months to see drastic results. It seems, however, the last place those results are seen are around the mid-section...you know...the 'love handles'. Why do they call them 'love handles', anyway? Exactly what is there to love about them? Your middle is normally the first place the weight goes on and the last place it comes off, so patience where that's concerned is key. If you are looking to jump start the midsection loss or finalize your goals by shedding those love handles, I can give you a few tips.

1-Increase your cardio. P90X is a great workout, but it may fall short of the anaerobic cardio routines for those who are looking to drop some serious weight. On the days where you do your muscle workouts, add 20-40 minutes of a cardio routine. It could be as simple as a brisk walk or jog, or something more intense if you have the energy. I like to add a ChaLEAN Extreme Interval routine or a Burn it Off video. They are quick but intense.

2- What made the big difference for me was adding Rev Abs. It is another program that Beachbody offers which really targets the core, but in cardio fashion. So, on my off muscle days, I add a Rev Abs program to my routine.

3- Keep your diet as simple as possible. The proteins are great! But add in some roughage for quick digestion. Try big green salads, fresh fruits (especially first thing in the day), and fibrous breads if necessary. Keep the carbs to a minimum, but don't leave them out entirely because it can lead to cravings.

4- Try a neoprene tummy trainer. You can get them on Amazon, like this one. It helps to keep you aware or your abs (so you can keep it tucked in) and gives added support to your back. When this happens, your posture changes, and those love handles magically start to shrink. You also sweat vigorously under the trimmer!

5-Drink plenty of water. I prefer iced green tea. I find it works wonders. Also, Shakeology is a huge option. It really helps to reduce the midsection by cleaning out your inners. Belly bloat and the like starts to disappear. Again, this is a great quick fix. Stay away from carbonated beverages, sugared waters, and beer.

I think you'll find that after your first month of any exercise routine, the changes will be more apparent. But any of the above suggestions will help you bring it up a level!

This recipe came to me through my first issue of Clean Eating Magazine. I'm discovering a whole new way of eating and this magazine is exactly what I need to help feed myself and my family healthier foods. Tonight I tried a reader submitted recipe but with a few small changes of my own. The family was fooled by what was really in there. But it didn't stop them from digging in!

Pasta...Surprise!
4 Jenny-o Turkey Sausage Links (I used 2 hot sausage and 2 sweet sausage links)
1-13 oz. package of whole-grain pasta like Barilla Whole Grain Rotini
1 small onion, finely chopped
1 clove of garlic, minced
1/4-1/2 cup carrot shreds
1 Roma Tomato, cut into chunks
1 zucchini, finely diced
1 roasted red pepper, chopped (to roast a red pepper, simply place it in the broiler and turn it every few minutes until it turns black. Remove it from the oven and place in a saucepan and cover. Let sit for 5 minutes. Then remove the skin and the seeds.)
15 oz. can of pumpkin puree* (I use Farmers Market Organic Pumpkin)
*According to NutritionData.com, one cup of canned pumpkin without salt contains 83 calories, 1 gram of fat, 20 grams of carbohydrates, 7 grams of fiber and 3 grams of protein. Pumpkin has also been deemed low in cholesterol and sodium, and a good source of vitamins E, C, A and K, magnesium, copper, potassium and iron. A significant portion of the calories from carbohydrates in each serving comes from natural sugar.
10 oz. or a cup and 1/4 of Light Ragu Tomato and Basil Sauce
1 tbls. low fat cream cheese

Cook pasta according to pasta directions.

Remove skins from sausages. In a skillet over medium heat, brown sausage meat until no pink remains (about 7-9 minutes). Add onion and garlic and saute until onions are translucent. Add carrot, tomato and zucchini and saute for 3-5 additional minutes.

Add red pepper, pumpkin and pasta sauce. Cover and simmer 7-10 minutes or until vegetables are soft. Add cream cheese, then turn off heat and allow cheese to melt.

Drain pasta and return to pot. Add veggie sauce and allow to stand for 2 minutes.

Serve with Alexia Hearty Whole Grain Rolls and a big green salad.

(Serves 6)

This question came up on my Facebook page and I just had to share it with all of you, especially the Shakeology skeptics. How much sugar IS in Shakeology and will they ever make a LOW SUGAR version? The question is a valid one, because reading the label tells you that 9 grams of sugar per serving is nothing to sneeze at. That would typically be the amount of sugar in a bowl of kid’s cereal (a low sugar cereal, believe it or not), and by all standards would be quite a bit of sugar.

The difference between your Shakeology and your kid’s cereal, however, is the TYPE of sugar that is used. Your kid’s cereal uses white, refined sugar or Sucrose. This would likely be on your list of “bad for you” sugars. Shakeology uses fructose. Fructose is a simple sugar commonly found in fruits and honey. It is NOT HFCS or High Fructose Corn Syrup. High fructose corn syrup (HFCS) is a sweetener made from corn and can be found in numerous foods and beverages on grocery store shelves in the United States.

High fructose corn syrup is composed of either 42 percent or 55 percent fructose, with the remaining sugars being primarily glucose and higher sugars. In terms of composition, high fructose corn syrup is nearly identical to table sugar (sucrose), which is composed of 50 percent fructose and 50 percent glucose. Glucose is one of the simplest forms of sugar that serves as a building block for most carbohydrates.

HFCS is certainly something that you want to limit if not discard completely from your diet. This article from the Mayo Clinic will tell you more.

Shakeology leaves out the refined sugar or Sucrose, leaving behind just Fructose. Fructose is a monosaccharide (simple sugar), which the body can use for energy. Because it does not cause blood sugar to rise tremendously (it has a low glycemic index), fructose is a good substitute for sucrose (table sugar). Here is a great link explaining fructose.

A small amount of fructose, such as the amount found in most vegetables and fruits, is not a bad thing. In fact, there is evidence that a little bit may help your body process glucose properly.

I repeat, fructose and HFCS are not the same. Fructose is sweeter than sucrose so less is needed to achieve the same sweetness, offering calorie savings. Fructose has a low glycemic index and does not cause surges and dips in blood glucose levels. Pure crystalline fructose offers many functional benefits when added to a wide range of foods and beverages, improving product palatability and stability.

Shakeology uses fructose for the obvious reasons, but in order to keep the taste standards to your liking, its developers resisted using the artificial sweeteners found on the market today. Here is a quote from Steve Edwards, Nutritional Expert at Beachbody.

"Fructose is a natural sweetener from fruit. It's not high fructose corn syrup, which is categorized as an artificial sweetener because the fructose in it is chemically altered sucrose (table sugar). High fructose corn syrup is controversial as it's not even really fructose but converted glucose. We use non GMO fructose from beets (amount on label). It's not controversial at all. It's a low glycemic index fruit sugar that works in the formulation as a transport vehicle for the nutrients and for taste. Unless we were going to eliminate sugar altogether we can't do much better. Perhaps agave or honey but they have their naysayers as well. Beyond this we're in to artificial sweeteners or a natural flavor and believe me when I say that if we left the taste natural none of you would touch it."

I hope this answers your questions about sugar and Shakeology. Consider yourself educated. Fughetaboudit and enjoy it instead!

Quinoa (pronounced KEEN-wah /ˈkiːnoʊ.ə/ or /kwɨˈnoʊ.ə/, Spanish quinua, from Quechua kinwa), a species of goosefoot (Chenopodium), is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a grass. As a chenopod, quinoa is closely related to species such as beets, spinach, and tumbleweeds. Its leaves are also eaten as a leaf vegetable, much like amaranth, but the commercial availability of quinoa greens is currently limited. Find the nutritional facts here.


My take on Quinoa:
After taking on the chore of looking up Quinoa and searching it out in the grocery store (Super Target sells it in the baking isle)or you can buy it here on Amazon (which, by the way, is a great deal since you get 4 bags for that price! One bag at Target runs around $12), I then started searching for recipes on the internet. You know how most of these recipes you find have ratings? I was intrigued to see that any recipes involving Quinoa received 4 1/2 or 5 stars out of 5. It seemed to me that this may be the new, healthy food I had been looking for!

It is surprisingly easy to prepare. Much like rice, it is simmered at a low temperature until the water is absorbed, then it is allowed to sit and soften, the way cous cous would be prepared. In total, about 25 minutes. Although it tastes very interesting on it's own...not too bland, not too chewy...it does need to be livened up. The recipes I found did everything from cooking the Quinoa in different kinds of broths or fruit juices, to using it as a base for muffins and puddings (I can't wait to try those)! The add in's are endless. It can be served hot, warm, or cold, tossed into salads, main dishes, entrees, breakfasts and deserts!

Last night, I baked up some chicken, and tried a Mediterranean Quinoa dish side dish. I cooked up 1 cup of Quinoa in 2 cups of water. After it simmered and sat for 14 minutes (it expands tremendously, so don't be fooled by the seemingly small amount), I added 2 tbls. of Avocado Oil, 1/2 cup Feta Cheese, 1/2 cup pitted Kalamata and Green Olives, sliced, and 1 tsp. Greek Seasoning from Penzey seasonings. It was the most amazing thing I ever tasted! In fact, my newly turned 10-year old twins couldn't get enough of it! They kept looking at me as they helped themselves to more, wondering if I was going to stop them! It still amazes me that as I continue my journey to feed my family better, the foods that they are not afraid to try...and enjoy!

Quinoa will be a staple at our home now. I plan to try a recipe I found with carrots and raisins...plus a muffin recipe that looks outrageous!

To be continued...