Beachbody Performance - Energize!

WHAT CAN BEACHBODY PERFORMANCE DO FOR YOU?

What's holding you back from the results you want? Are you tired and sore? Hitting a wall too soon? Can't recover fast enough? Now, get ready to blast through your toughest workouts. To absolutely crush every goal. Because Beachbody Performance is taking the supplement industry...and turning it on its head.

WELCOME TO A BREAKTHROUGH IN FITNESS PERFORMANCE.

Beachbody Performance is your all-in-one system of powerful supplements, designed to give your body what it needs to break through obstacles and take your fitness to the next level. No more struggling through workouts for average results—it's time to unleash your most extreme body transformation—the right way. Beachbody Performance products are formulated with key ingredients to help you have:*

1. More energy and endurance
2. Better focus to push harder
3. Less exercise-induced muscle soreness
4. Faster recovery times

WHAT MAKES BEACHBODY PERFORMANCE THE BEST?

Beachbody is committed to getting results. So when we set out to revolutionize performance nutrition, we knew it had to beat every other supplement out there. We've done the research for you, and found what really works—and what doesn't. Beachbody Performance delivers amazing physical transformations because it's:

• Developed by Harvard-trained scientists using cutting-edge sports science and nutrition research.
• Packed with ingredients and plant-based phytonutrients that have been scientifically shown to work.
• Formulated at clinically effective ingredient levels scientifically shown to make a difference in energy, focus, stamina, strength, and recovery.

No gimmicky ingredients just sprinkled in to sound important, but are ineffective. Just powerful ingredients at the right doses, shown by science to help accelerate your results.

Are you serious about pushing your limits? With Beachbody Performance,
your commitment to results... Just. Got. Real.

ENERGIZE

Blast through your toughest workouts with a surge of energy!

Take Energize before every workout to help sharpen your focus, push harder, and last longer—because every ounce of extra energy means better results. Energize contains key ingredients scientifically shown to delay exercise‑induced muscle fatigue, improve performance, and help you push with maximum intensity.

LEARN MORE HERE!

10 Great Vegetarian Sources of Protein

Anyone who’s read the latest studies about high-protein diets knows that we need to get a substantial amount of protein in our diets—about a third of a gram for every pound of body weight. One of the best and most readily available sources of protein comes from animals, but there are a lot of good reasons to think about cutting back or cutting out our consumption of meat to satisfy our protein needs.

Aside from the obvious animal-rights issues, there are several economic and environmental considerations to consider. The USDA estimates that it takes roughly 16 pounds of grain to make one pound of beef. When you consider that one-third of the world’s population is classified by the World Health Organization as starving, it’s easy to see where some of that grain could be put to better use. Beef production also impacts the ecosystem, from the clear-cutting of rainforests for grazing to water pollution to methane emissions, which contribute to greenhouse gases. And the cost of meat to your personal health is also significant. Although packed with protein, many meat choices contain high levels of saturated fats, the overconsumption of which can lead to heart disease and cancer.

At any rate, this article isn’t designed to be a polemic about the benefits of vegetarian living. Picking up a book like Eric Schlosser’s Fast Food Nation or Michael Pollan’s The Omnivore’s Dilemma, not to mention any of the vast Internet resources available on the subject, might convince you to replace meat with an alternative protein source a couple of meals a week.

The challenge in going vegetarian is finding enough “high-quality” protein. High-quality protein is defined as protein that contains all eight of the essential amino acids: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Most meat sources have all of the amino acids in one place. Plant sources usually have some of the acids, but not all in one place. So the key is combining foods to get a full complement of amino acids. Here are some of the top places to get your proteins (vegans, skip to #3).

1. Eggs
Egg protein is commonly referred to as a “perfect protein” as it contains all the essential amino acids. There’s a reason Rocky drank them during training; they contribute greatly to muscle recovery. One egg contains 6 grams of protein, with only 80 calories and 5 grams of fat. It also contains over 200 milligrams of dietary cholesterol, which is high, but dietary cholesterol isn’t the same thing as blood cholesterol. In fact, some eggs are now produced with high levels of omega-3s (achieved by adding fatty-acid-rich seeds to the hens’ diets), which can actually aid in the lowering of blood cholesterol levels.

2. Dairy
One cup of 2 percent milk contains 8 grams of protein, only 5 grams of fat (3 of which are saturated), and about 120 calories. Switch to skim milk and you get just as much protein, no fat, and 30 percent fewer calories. An ounce of Swiss cheese also has 8 grams of protein but also 8 grams of fat (with 5 grams saturated) and a little over 100 calories. Nonfat yogurt may be your best option with 14 grams of protein and only 137 calories for a cup, or cottage cheese, which boasts 28 grams of protein in one cup. Many dairy products still have the same saturated-fat issues as meat and not all people can tolerate dairy well; some are even allergic or lactose-intolerant.

3. Legumes
If you read my article on fiber a couple of weeks ago, you already know some of the great health benefits of legumes. Not only are they high in fiber, they’re high in protein, too. A cup of chickpeas has about 17 grams of protein, a cup of lentils has about 16 grams of protein, and a tablespoon of peanut butter has about 4 grams of protein. Some people blame beans for intestinal distress. It actually isn’t the fiber in the beans that causes gas but a sugar that requires an enzyme to be digested, which humans lack. When soaking beans, add a pinch of baking soda to the water. It will help leach out the sugar from the beans, making you less gassy after eating them. Also, to avoid the sugar, don’t cook the beans in their soaking water. Aside from that, if you weren’t much of a bean eater before, add them into your diet slowly to give your system time to get used to them.

4. Grains
Usually, we think of grains as carbs, but when we’re talking whole grains, they actually have a fair amount of protein. A cup of barley, for example, contains almost 20 grams of protein. A cup of buckwheat flour contains 15 grams of protein. A cup of couscous (dry) contains 22 grams of protein. A cup of oats for oatmeal provides you with 13 grams of protein. If you always choose whole-grain varieties of your favorite grains, you’ll also get most of your recommended daily allowance (RDA) of fiber as well. But carb-watchers should beware; whole grains are the “carbiest” of the protein sources available.

5. Nuts and Seeds
The mighty almond, which also has the most fiber per ounce of any of the common nuts, also has the most protein—6 grams per ounce. But almonds also have 16 grams of fat per ounce; however, only one gram of that fat is the unhealthy saturated kind. Pumpkin seeds, or pepitas, have 7 grams of protein per ounce (about 140 seeds) with 13 grams of fat (2 grams saturated). Other seeds, like sunflower and flax, are also good, with about 5 grams of protein per ounce.

6. Seitan
Seitan is a meat substitute made from processed wheat gluten. Popular for centuries in Asia, it has gained in popularity in America in the past few decades but is still largely only available in health-food markets. It’s not very flavorful, which makes it an ideal ingredient for replacing meat in any dish—it will assume the flavor of the sauce or spices you use. Many Asian dishes use it as mock pork, chicken, or beef. Just three ounces of setian contain 20 grams of protein, almost twice as much steak, and only 2 grams of fat and 130 calories. Try it in a stir-fry—you might fool your family!

7. Quorn
Quorn is a fungus-based protein source that has only been available for about 25 years or so. It is processed into different forms and flavors, like hot dogs, burgers, and faux chicken nuggets. Three ounces of Quorn, depending on how it’s prepared, can have 10 to 16 grams of protein, and low fat and calorie contents. Like seitan and other meat substitutes, the sodium content bears keeping an eye on; it’s usually the go-to ingredient when disguising the origin of a meat substitute. Also, there have been some reports of people with allergic reactions to Quorn, so it may be worth checking with your doctor to see if you’re susceptible.

8. Nutritional Yeast
This is an additive that can be used in recipes. It’s very popular in Europe and Australia and gaining popularity in America. It has a slight cheesy flavor and can be added to shakes, soups, and sauces or used as a substitute for Parmesan cheese or as a popcorn or garlic-bread topping. It’s especially rich in B vitamins. A two-tablespoon serving has 8 grams of protein (and is a complete protein, containing all amino acids), only one gram of unsaturated fat, and 50 calories.

9. Spirulina
Also known as blue-green algae, this has been a food source for centuries in Africa and South America. It has a lot of vitamins and minerals and is a complete protein. One ounce of dried spirulina contains 16 grams of protein, only 2 grams of fat, and 81 calories. Algae aren’t the most appetizing foodstuffs, and much of spirulina is consumed in pill form or mixed into super-green drinks. But it can also be used powdered or fresh in dips, salads, and sauces. There are a lot of message boards and recipe ideas on the Internet posted by enthusiasts.

10. Amaranth and Quinoa
These are often referred to as “pseudograins.” Both are actually seeds but are similar to grains in texture and flavor. Both are complete proteins, containing all eight essential amino acids, and have high levels of fiber and minerals. Amaranth can be used as flour, puffed into breakfast cereal, or cooked into soups and stir-frys. One ounce has 4 grams of protein, 2 grams of fat, and 105 calories. Quinoa can also be used for breakfast cereal and, when boiled, makes an excellent substitute for rice or couscous. One cup of cooked quinoa contains 8 grams of protein, 4 grams of fat, and 222 calories.

"It takes 21 days." "48 days." "500 days." "1,400 days." "5,000 days".....ehhh....unsure emoticon 

No matter HOW many days somebody SAYS it takes to break a habit or change their lives, the ONLY number I can think about right now.......is 1. 👊

Start by making 1 simple decision to do something DIFFERENT. And then, make 1 more good decision. And then, 1 more. And soon......you'll realize you're 1very different person. 🙌

Maybe you're thinking you haven't made 1 good decision in your life up to this point, but this is, yet again, 1 more opportunity to change that. ✌

I'm starting a new health and fitness accountability group in just a couple days, and would LOVE to have even just 1 more person join us...make 1 decision. Change your life forever. 💕

All it takes is to send 1 message. Send it 1 time. And make that 1 decision to do something different. Maybe it will lead to something bigger than you ever imagined...like it did for me. ❤

5 NEW Coach Spots OPEN!

So excited to announce I have 5 NEW TEAM spots open! 😱

Why not YOU? I became a coach a few months after starting my own journey to originally just keep myself accountable and on a good path health and fitness wise. I was feeling unhappy and unhealthy after having after baby #2 in 2 years and I wanted to feel like myself again...not to mention comfortable in my own skin. ✌I did the gym thing for years then life happened and I eventually stopped going. I've done all sorts of "diets" like weight watchers, and while I had some success, I still wasn't happy with where I was. I finally started with a 30 min a day workout in July of 2013 along with Shakeology just once a day and after 10 weeks was down about 10 pounds and many inches! I couldn't believe it, then I hit 20 lbs down and finally had some muscles again! 💪 It took me a bit to realize that my story may help others who were just like me get started on their own journey! I thought ok, why can't I do this? Why not help other women (and yes men too) feel good about themselves and love their lives again? I can at least try! And try is just what I did! 👊

I started sharing my personal story with others in hopes to inspire just ONE person. Honestly that is how this business WORKS, by being YOU, being REAL and giving your all to helping other women and men reach their own goals...we help people get healthier and happier every single day.

Just because I am a Coach, a lot of people think I never have a cheat meal or slip up but I'm just like everyone else and I need help too! It's OKAY that you didn't follow the plan perfect, you can STILL reach your goals. Small changes on a daily basis add up to significant changes over time.

If you are still reading...thanks!! 😁

When I first started I had a full time job as a Marketing Manager, while I loved my job and the people I worked with, I didn't love the stress that came with being a full time working Mom of two little kids. Rushing out of the house every morning, rushing out of work to pick the kids up, rushing to make dinner, baths, bed time for kids. There was never any time to actually spend with my kids and that made me sad! Since having kids it was Aways a goal of mine to be able to be home with them like my mom was for me and my siblings growing up. This "job" has provided me that freedom. Freedom to be home with them each day while still contributing to he household income. Since leaving my full time job just over a year ago I have more than TRIPLED my full time income...from home...mostly in my yoga pants and tank with two of the most important little people in my life. <3

I never imagined I'd love this "job" as much as I do and I never ever imagined the financial freedom it would give my family and I. I want to help other families have this same financial freedom. Many of my coaches are on their way to this same financial freedom that I've been so lucky to be blessed with this last year. I only have 5 spots open at this time. Are you ready to change your life? Your families life? Ready to make an impact on others lives? I'm ready to show you what's possible...from home...with freedom to live life your way. Shoot me a message, email me at iannuzzi.jennifer@gmail.com or fill out this Application to secure your spot on my fast growing team. ❤

WHY Shakeology?

So MY TOP 5 reasons why I personally invest in Shakeology every month and just a couple of the reasons why you absolutely should too 😁

1.) INEXPENSIVE --> Say What?! Yes. You will NEVER find a meal this healthy for $4.00 per serving. EVER. If you do, let me know and I'll buy it. 😜 It's unmatched. By a LONG shot. Most people spend more than that on a medium cup of coffee! 😱

2.) RESULTS --> Here's just 1 example: my Dad's cholesterol has dropped without even changing his diet and not exercising, not only that but instead of skipping breakfast now he has his shake instead! That's a huge win! 👊 I could go on and on about all of the other weight loss stories, saved lives, blood pressure, diabetics, pregnancies, etc... but this one hits home for me and makes me happy! ❤

3.) ENERGY --> You know that feeling of being groggy, not having mental clarity, and just tired until your 3rd cup of coffee?☕ Yeah that was me too before Shakeo (sometimes still am, thanks to my kiddos lol 😕 ).

4.) CONVENIENCE--> Takes literally 30 seconds and you can take it on your ride to work or like me on the way to my sons gymnastics show right now! 😁 Most people spend more time in line for Dunkins, Starbucks or the cafe at work and spend MORE money. 😳

5.) TASTE--> I'm not a huge fan of protein and I've NEVER liked shakes before this. This stuff actually tastes good. Plus when you take the extra 60 seconds to blend with banana and some PB... HOLY YUM! 😋

Factor in the fact that it's CHEAPER than what most people spend per month on coffee, it's great even for people trying to gain weight, there's a 30 day money back guarantee AND that it's clinically proven... yeah you really can't go wrong. 👍 ‪#‎healthymeal‬ ‪#‎healthyeats‬ ‪#‎investinyourself‬

Dark Chocolate Muffins

These dark chocolate muffins are delicious and surprisingly healthy.

21 Day Fix Stats: 1 Yellow, 1/2 blue/orange

Total Time: 22 min.
Prep Time: 20 min.
Cooking Time: 12 min.
Yield:12 servings, 1 cupcake each

Ingredients:

1 (15 oz.) can chickpeas (garbanzo beans), drained, rinsed
3 large eggs
½ cup pure maple syrup
1/3 cup unsweetened cocoa powder
1 tsp. baking soda
3 Tbsp. coconut oil, melted
1 tsp. pure vanilla extract
1/3 cup dark chocolate chips

Preparation:

1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
3. Place chickpeas, eggs, maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
4. Divide batter among 12 prepared muffin cups.
5. Top each muffin with about four chocolate chips; push into batter.
6. Bake for 10 to 12 minutes, or until toothpick inserted in center comes out clean.
7. Cool completely and enjoy!

Burgers with Roasted Garlic and Rosemary

Roasted garlic and fresh rosemary make these burgers extra flavorful. Adding grated zucchini to the lean ground beef helps keep the burgers moist, and is an inexpensive way to add bulk. It’s almost undetectable, so it’s a clever way to sneak extra veggies into your diet. If you like the zucchini, experiment with adding a second grated zucchini! Try this with turkey burgers, too.

Total Time: 1 hr. 17 min.
Prep Time: 10 min.
Cooking Time: 1 hr. 7 min.
Yield: 4 servings

Ingredients:
1 whole garlic bulb
1 lb. raw 95% lean ground sirloin
1 medium zucchini, coarsely grated
6 fresh rosemary sprigs, leaves removed and finely chopped, stems discarded
¼ tsp. sea salt
½ tsp. cracked black pepper
4 whole-grain hamburger buns
4 slices medium tomato
4 lettuce leaves
4 red onion slices

Preparation:
1. Preheat oven to 400° F.
2. Remove outer papery white layer from garlic, keeping each individual clove covered, and keeping cloves attached to the bulb. Cut off top ½-inch of bulb. Place on a piece of aluminum foil; wrap to completely seal. Bake for 45 minutes, or until tender.
3. Preheat grill or broiler to high.
4. When cool enough to handle, peel away foil from garlic. Squeeze garlic into a large bowl.
5. Add sirloin, zucchini, rosemary, salt, and pepper; mix well. Shape mixture into four patties.
6. Grill or broil patties for 4 to 6 minutes on each side, or until desired doneness.
7. Top each bottom bun with a patty, tomato slice, lettuce leaf, onion slice, and top bun.

15 Great Road Trip Foods Under 200 Calories

The car is packed, the kids are happily occupied in the backseat, and you’re ready to hit the road. But, when stomachs start rumbling, what’s the plan? To stop you from making a pit stop at a greasy spoon or swinging through a drive-thru, we’ve pulled together a list of 15 road trip foods that will keep those hunger pangs at bay—and your car not full of detritus. And, most of them can be taken on a plane as well!

1. Fruit
Fruit’s fiber and high water content will help keep you full and hydrated as you travel. But, unless you want a messy car, it’s best that you either choose fruit that doesn’t have a stem, a pit, or an outside covering—namely, blueberries, figs, and grapes—or prepare fruit ahead of time and place it into Tupperware containers. Strawberries, banana slices, peaches, and nectarines are great for this.
Calories per serving: 85–105

2. Kale Krunch
I discovered this when I was doing P90X earlier this year. They’re low in calories, high in vitamin A, and totally addictive. Plus, they’re flavored with ingredients like organic olive oil and organic chia seeds. They are a little on the expensive side though, so if you want to make your own, make these Kale Chips, chop them into bite-sized morsels, and pop them in a Tupperware or Ziploc bag.
Calories per serving: 110

3. A Better Nut Butter and Jelly
The trouble with most sandwiches is that they require a cooler…unless you like eating warm chicken salad. Peanut (or any nut, frankly) butter and jelly is one that doesn’t. Make it with whole-grain bread (my personal favorite is Ezekiel 4:9), an all-natural nut butter, and all-natural fruit spread like St. Dalfour to up the health factor.
Calories per 1/2 sandwich: 150 (varies depending on ingredients)

4. Shakeology Packets
Want to take your Shakeology on the road? Just mix a single-serving Shakeology packet (available in Chocolate, Vanilla, Greenberry, Chocolate Vegan, and Tropical Strawberry) with water and shake!
Calories per serving: 160–170

5. Eggs
You might find the idea of taking eggs with you on the road a little odd, but hard-boiled eggs are great for a quick power-up. Plus, they’re loaded with B vitamins, which may help keep tempers cool on long trips.
Calories per serving: 78

6. Homemade Energy Bars
The bulk of prepackaged bars sold at gas stations or convenience stores are loaded with sugar, preservatives, and empty calories. These homemade bars can be made in minutes and contain only good-for-you ingredients like fruit and nuts.
Calories per serving: 124

7. Nuts
Nuts are highly caloric, but they’re also high in healthy omega-3 fats and travel well. Choose raw, unsalted nuts like almonds or walnuts that don’t require you to dispose of a shell.
Calories per serving: 130–180

8. Spiced Nuts
Deepen the flavor of nuts by roasting them with spices. This recipe that combines cinnamon, cayenne, and cumin with a touch of honey will keep you away from the store-bought trail mix.
Calories per serving: 120

9. Baby Carrots
Maybe we’re weird, but we think baby carrots are fun to eat, and they don’t make a mess! They’re sweet on their own, or you can combine them with hummus for a yummy, crunchy treat.
Calories per serving: 30

10. Split Pea Crisps
Peas are really good for you thanks to their fiber and vitamins A and C. But, good luck getting your kids to eat them on a road trip. Unless…you disguise them as a crunchy snack. These split pea crisps from Whole Living combine peas with just a touch of olive oil and salt.
Calories per serving: 55

11. Other Vegetables
It’s a classic for a reason. Slice up your favorite veggies—snap peas, cucumbers, cherry tomatoes, and celery all travel well—and pop them into a sealable container. Persian cucumbers are also a yummy single-serving snack.
Calories per serving: Less than 20

12. Dried Fruit
On day 2 of the road trip, when you’ve run out of regular fruit, try dried fruit. It’s higher in calories by volume than fresh fruit, so just be mindful of how much you eat and look for options without sulfites, but it’s better for you than a candy bar. Or a Fruit Roll-Up.
Calories per serving: About 150

13. PopChips
This is probably the least healthy option on this list since they’re made with potato flour and not whole potatoes, but you could do a lot worse. Plus, they’re a Tony Horton–approved road trip snack. Original PopChips contain just potatoes, salt, a touch of rice flour, and oil, so you can feel like you’re snacking on chips without loading your body up with who knows what.
Calories per serving: 120

14. Seeds
Though high in calories, seeds are high in heart-healthy magnesium and protein. Plus, cracking pumpkin or sunflower seeds open will keep your hands (if you’re not driving!) and your mind busy while you’re on the road. They can be high in sodium, so just take a look at the sodium levels or consider roasting your own.
Calories per 1/4 cup: About 160

14. Spicy Baked Chickpeas
Chickpeas, garbanzo beans, little weird things that come in a can…whatever you call them, these little nuggets of goodness are high in fiber and will help keep you full. Try this road-friendly recipe for them.
(7 servings, 1/4 cup each)

Ingredients:
1 15-oz. can garbanzo beans(chickpeas)
1 tsp. olive oil
1 pinch cayenne pepper
1/2 tsp. garlic powder
1/2 tsp. ground cumin
1/2 tsp. sea salt

Preparation:
1. Preheat oven to 400° F
2. Rinse canned garbanzo beans and let them drain well in a colander for several minutes.
3. Toss the beans in a small bowl with olive oil, cayenne pepper, garlic powder, ground cumin, and sea salt
4. Bake on a foil-lined sheet for 40-45 minutes, stirring every 10 minutes.

Calories: 187

10 Reasons to Lift Weights!

Many women believe that the only way to lose weight is to do cardiovascular (aerobic exercise). So they jog or take aerobics classes five times a week. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby and jiggly bits. Sound familiar? Aerobic exercise is important for good health, but it’s only half of the equation. Keep reading for the other half.

For optimal fitness, longevity, and a lean body, weight training is essential. If you avoid pumping iron because you’re afraid of getting “bulky,” then you’re missing out on one of the best fat-burning methods around.

When you’re weight training, you shouldn’t rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you’re losing. The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what’s more important, the number on the scale or how you look in your skinny jeans?

If you’re still not convinced that you need to lift weights, here are 10 reasons you should reconsider.

1. Burn more fat. Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do an intense weight-training program such as ChaLEAN Extreme, your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.

2. Change your body shape. You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread.” Just look at the amazing body transformations of the women who’ve completed P90X. Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your hips and thighs. And no, you won’t bulk up—women don’t have enough muscle-building hormones to gain a lot of mass like men do. If you keep your diet clean and create a calorie deficit, you’ll burn fat.

3. Boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.

4. Get stronger and more confident. Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.

5. Build strong bones. It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass, and to prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.

6. Fight depression. You’ve probably heard that cardio and low-impact exercises such as yoga help alleviate depression, and weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Many women find that regular strength training, in conjunction with psychological treatment, helps lessen their depression symptoms substantially.

7. Improve sports fitness. You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it’s bicycling with the family, swimming, golfing, or skiing…whatever sport you enjoy.

8. Reduce injuries and arthritis. Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.

9. Get heart healthy. More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.

10. Defend against diabetes. In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.

Chicken Pizza!

This healthy homemade pizza is topped with lean chicken, fresh ingredients, and a touch of Parmesan cheese.

Total Time:​ 18 min.
Prep Time:​​​ 10 min.
Cooking Time:​ 8 min.
Yield: 8 servings

Ingredients for Pizza Dough:
¼ oz​​​ active dry yeast
1 cup​​​ warm water (100–110° F)
2 tsp.​​​​ sugar
3–3¼ cups ​​​whole wheat flour, divided use
½ tsp.​​​​ fine sea salt (or Himalayan salt)​
2 tsp.​​​​  olive oil, divided use

Ingredients for Pizza:
½ cup all-natural pizza sauce, no sugar added
½ cup shredded mozzarella cheese
2 Tbsp. grated Parmesan cheese
4 oz cooked chicken breast, boneless, skinless, shredded
1 cup cherry tomatoes
¼ cup thinly sliced mushrooms
2 cups fresh arugula

Preparation:

For Pizza Dough:
1. Place yeast, water, and sugar in a medium bowl. Let stand for 10 minutes, or until yeast becomes foamy.
2. Combine 3 cups flour and salt in a small bowl. Gradually add flour mixture to yeast mixture. Mix with clean hands until mixture does not stick to your hands. Add additional flour if needed. Roll dough into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for 2 hours.
3. Punch down dough to remove air; knead and roll into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for an additional 2 hours.
4. Preheat oven to 450° F.
5. Roll dough until it will no longer stretch. Let rest for 5 minutes. Continue to roll until it reaches your desired diameter, about 10 to 12-inches, and about ½-inch thick. Place on baking pan lightly coated with spray.
6. Brush with remaining 1 tsp. oil.

For Pizza:
1. Spread pizza dough evenly with pizza sauce, stopping ½-inch from edge.
2. Top evenly with cheeses, chicken, mushrooms, and tomatoes.
3. Bake for 14 to 18 minutes, or until crust is golden.
4. Top with arugula.

7 tips for Fast Food Survival!

No, we haven’t lost our minds here at Beachbody. We don’t want you to eat fast food. It’s terrible for you. It makes you fat. It destabilizes economies and nations. It kills the environment. Read Fast Food Nation. See Super Size Me. If you’re really serious about getting or staying in shape, fast food restaurants are not on your path to success.

However, sometimes fast food feels like the only option. Long road trips, coworker lunches, the only place your child or childish companion will eat—these are all situations where you may be forced to enter one of these fluorescent dens of gluttony.

While the fast food companies have generally shown an appalling disregard for their customers’ health, they have been shamed by our nation’s obesity epidemic into offering some menu items that have some nutritional value. They still can’t resist adding a little unneeded fat or extra high-fructose corn syrup just to spice things up, so it’s wise to take a buyer-beware approach when ordering your meal. Here are some tips to make healthier choices and some suggestions about the healthiest (relatively speaking) things to order at some of the major fast food chains.

1. Get less for your money. This may seem counter intuitive, but the so-called value meals really only offer you extra calories, saturated fat, sugar, and other diet killers. While it may seem like an unbelievable deal that you can get twice as many fries for only 19 more cents, it’s a bit of a false economy, unless you’re saving up for a bypass operation. If you really want to save money, pack a lunch.

2. Discover your inner child. The best place to find a reasonably sized portion for an adult is, sadly, the children’s menu. Bowing to the horrible publicity created by childhood obesity, fast food companies have made the most improvements to their kids’ menus. In fact, at some restaurants, the kids’ meal is the only way you can get healthy sides like fruit or carrots. Don’t be ashamed to order the junior hamburger or even the kids’ meal. You might get a free toy in the transaction!

3. Stick to salads. A big problem with fast food is that many innocent-looking nuggets and patties are loaded with added fats, flavorful chemicals, and high-fructose corn syrup, which wreak havoc on your blood sugar levels not to mention they do who-knows-what-else to your body. So, order the salad. You’re probably not going to be eating organic fruits and vegetables in these salads, but they’re probably less adulterated with bad-for-you additives than the other options. Until you get to the dressing. Ask for oil and vinegar or a vinegar-based dressing like Italian. Also, most places give you enough dressing to dress several salads so use only half the packet of dressing or ask for a side cup you can squirt it into, and then dip your fork in the dressing before you take a bite of salad.

4. Beware of “theme” salads. It’s called a salad. It looks like a salad. It has lettuce. It must be a salad…right? Don’t be fooled by clever naming tricks. One restaurant I went to had a “cheesesteak salad” on its menu. And, a taco salad at most places includes all the unhealthy ingredients you’re trying to avoid. Use common sense when selecting a salad. Make sure all the ingredients are vegetables, fruits, and lean proteins you can recognize.

5. Have it your way. Remember the old Burger King jingle, “Hold the pickle, hold the lettuce, special orders don’t upset us”? Take them at their word—only don’t hold the pickle and the lettuce, and do hold the mayo and ketchup that includes high-fructose corn syrup. Ask if you can substitute the grilled chicken breast for the breaded chicken breast, wheat buns for white buns, or even lettuce cups for buns. (in California, we call that “protein style.”) Ask for extra veggies. And hold the “cheez,” especially if it’s spelled with a “z.” Tell them you’d rather salt the fries yourself. When you order the “healthy” grilled-chicken or fish sandwiches, make sure they’re not loaded with mayo or special sauces. Ask for salsa or mustard instead. Yes, you’re being picky. But, it’s your health that’s on the line here!

6. Watch what you drink. The most profitable menu items for restaurants are soft drinks. They cost almost nothing to make and what you get in return is tons of sugar and chemicals, and maybe, eventually, diabetes! Try to stick with unsweetened iced tea or water. And to play the broken record again, if you must get soda, get the small size.

7. A milkshake is not a drink. It will often be suggested that you wash down your burgers and fries with a frosty milkshake. Sounds good, right? You can tell yourself you’re getting your calcium! You’re also getting over 1,000 calories if you get a large size at some restaurants. Even the kid sizes come in at 300 plus calories. Your drink shouldn’t have more calories than your meal.

Say No to junk food for your kids!

As hard as it is to fight your junk food urges, if you have kids, you probably know that getting Junior to make smart food choices is triple the challenge. It’d be excellent if you could just yell, “Hey, you! Eat your spinach!” But you can’t. As is the case when dealing with most aspects of a child’s life, it takes commitment, patience, and some serious cunning to steer them down the right path.

Here are some tips to getting the little ones to eat better!

1. Portion control.
Digging into the entire box of goldfish crackers, or any other kid’s snack, is a bad idea. So it’s a good idea to empty out that box into smaller ziplock bags, for better portion control. Do this the moment the treats are pulled from the grocery store bags! This helps children understand what a healthy portion looks like. Meals and portion sizes have increased nearly 40 percent over the last decade. As parents, we have to teach our children that it’s not deprivation—it’s proper nutrition.

2. Sneak in the whole grains.
Use whole-grain pasta and brown rice, but don’t tell your kids. They’ll never know the difference. No one, especially children, likes change when it comes to food. I like to use the “stealth” approach, i.e., fly low under the radar! When I switched my kids from regular pasta to whole-grain, whole wheat pasta, I did it in stages. First, I added just a 1/4 cup of the healthier noodles. Each time I added more, until eventually they were eating the whole-grain stuff and had no idea! They still have no idea! We had spaghetti at a restaurant the other night (the enriched-flour kind), and the kids said the restaurant pasta was “weird…kinda slimy!” How fantastic is that? The key is making the changes gradually and not making a big deal about them.

3. Lead by example.
If you’re giving your kids apples but you’re eating Snickers, it’s never going to work. Following a healthy diet needs to be part of the commitment of good parenting. Never use the “D” ["Diet"] word in front of children. When you do, and they see you eating healthily, they assume that healthy food is something you’re forced to eat as a punishment. Lead by example. Say, “Mommy is eating this for more energy and to be stronger.” Make negative comments about food without nutritional value. For example, when I do have the occasional “treat,” I will often say, “Wow, that piece of cake gave me a sugar crash and a headache. Now I feel so sluggish!” Use positive comments about healthy food without reference to weight. Try, “I feel so much stronger when I eat fruit for a snack!”

4. Make food fun.
Taste is something that changes over time. Our taste buds actually change as we age; this explains why some children will eat broccoli and green beans and others find the smell and taste worse than starvation! Continually introduce healthy food and find unique ways to introduce the food in stages. For example, your children might try a small amount of broccoli mixed in with their mac and cheese. Once you’ve gotten them to accept that as a regular staple, transition to broccoli with a creamy cheese soup. Eventually, your children may acquire a taste for steamed broccoli! Can you imagine the day? But starting right out of the gates with a big plate of steamed broccoli in front of a child who doesn’t eat green things is asking for a battle! Baby steps!

5. Don’t pressure kids to eat.
Present the food, but don’t force kids to eat it. Making demands will just polarize your kids, while letting them eat healthy foods on their own terms leads to healthy habits. If your first attempt doesn’t work, don’t take it personally or assume that this is a life-or-death situation. Take a deep breath, let it go, and try it again another day—try serving those healthy foods prepared in new ways. It often takes several times before your child will decide to try something new. Oh, and I don’t know if this works for everyone, but I find that my children will often try new food with their grandparents and at their friends’ houses, foods that they won’t try with me! Ask what new foods they tried and then offer to prepare them, and get excited about their willingness to try new foods.

6. Be careful what you say.
Everything a woman says about her body is like writing on the slate of her female child’s self-esteem. I volunteer to teach exercise to children of all ages in the public school system. I have personally heard children as young as 6 say, “I’m fat!” Or, “I have a big belly like my mommy.” Or, “My mommy doesn’t want you to see her because she got fat.” Seriously! Not only do kids hear what you’re saying on the phone to your girlfriend, but they are projecting those negative images on themselves. It’s unhealthy for you and your young children to be thinking anything other than positive thoughts about this amazing body that God gave you! Do your best to serve as a positive role model by speaking lovingly about your body and your journey to health!

7. Relax!
Food shouldn’t be a source of angst for your family. Try to get your kids to eat healthier, but be creative, consistent, and calm. The bigger you make the issue of eating healthy foods, the more resistance you may feel. Play it cool. There are many studies proving that you can place salad on the table 10 to 15 times before a child will decide to try it. Remember that “insanity is doing the same thing repeatedly and expecting a different result.” If it didn’t work the first time, try a different approach, a new way to prepare and disguise the food, and, again, remember the importance of doing this in slow, small steps.

8. Get kids involved.
Let them help cook meals and learn to read food labels. Teach them what’s too much sugar and what’s an appropriate amount of fat. Teach your children what purpose carbohydrates serve in moderation and what they turn into when we eat them in excess. Pick one item and just find that on your labels. For example, this week my children have been looking at the sodium content on labels. They get a kick out of trying to find the canned soup with the lowest sodium content or shocking each other by reading a label with an off-the-chart level of sodium. Food shouldn’t be a mystery. I meet adults every day who have no idea how much sodium, carbs, or protein they should be consuming, let alone how many calories. Let’s create a more educated generation when it comes to food!

9. Think daily.
Young children have shifts when they are hungry. A child will not starve himself or herself. We are so focused on eating huge portions three times a day, but naturally, most children will eat one full meal and graze at other meals. Avoid the bad habit of saying, “One more bite,” or, “Clean your plate.” These phrases teach our children that they are good if they eat more, when what we want to teach our children is to respond to their bodies when they feel full. Young children eat to provide themselves with energy. Eating to soothe sadness, eating to stuff ourselves, or eating because it’s simply that time of the day are all bad habits we pass along to our children.

10. Read up on nutrition.
Read books about food. Explain where it comes from. I highly recommend Eat This Not That! for Kids!: Be the Leanest, Fittest Family on the Block! It has giant pictures of common kid foods. It’s fun to make a game out of learning which foods are best! Also, check out MyFitnessPal.com, which lists the calories for most every food you can imagine, not to mention the nutritional information for nearly every restaurant in America!