200 Calorie Low-Carb Tex-Mex Breakfast

Spice things up in the morning with zesty low-cal mini quiches. They are super easy to make and perfect for life on the run. Make a batch of crustless quiches and turkey bacon over the weekend, and reheat them in seconds for a quick and easy breakfast on the go during the busy week!

Ingredients:

Spinach & Roasted Red Pepper MIni QuicheQuiche:

1 1/2 c Egg Whites (liquid egg white)

1/2 c Califia Coconut Almond Milk

1/3 c Diced Vidalia Onions

1 3/4 c Chopped and Drained Spinach

1/4 c Parmesan Cheese

6-8 Roasted Red Pepper Pieces (diced)

2 tsp Cilantro

1 tsp Red Pepper Flakes

1 tsp Cumin

Topping:

1 Medium Tomato (thinly sliced)

12 Slices Jalapeño

1/4 c Shredded Four Cheese Mexican Blend

Salt & Pepper to taste

Spray your muffin pan with Pam and preheat the oven to 375. Mix all the ingredients together except for the toppings. Pour mixture into muffin pan and top each quiche with 1 thinly sliced tomato, a sprinkle of cheese and one sliced jalapeño. Sprinkle with salt and garnish with fresh cilantro or a sliver of avocado. Bake for 25 minutes or until quiche is nice and firm. Let it sit before serving.

Top with a dollop of light sour cream, thinly sliced avocado or fresh salsa and serve with 2 strips of turkey bacon for a low-carb, low-cal breakfast.

3 quiches and 2 slices of turkey bacon is only 207 calories!

Here is a screen shot of my breakfast in LoseIt!

LoseIt Low-Cal Breakfast

 

How Accurate Is Your Food Log? 6 Common Mistakes

sad food

As a diet coach, I use software that links with the LoseIt! app to monitor my clients’ diets. The app allows me to see everyone’s food log, comment, encourage and make suggestions like “eat this, not that”. However, I have noticed a few common mistakes so I thought I’d share them publicly to help you if you are either new to logging food or seem to be in a rut.

PFIT TIP: After you read this blog, take my 7-day food log challenge. It’s simply committing to 7 days of ACCURATE logging. 

6 Food Log Boo-Boos

inaccurate loseit entry1. Inaccurate Info

One mistake I see often are food entries with missing information. This happens when you choose a food that is missing vital nutrient information (like fat, carbs and protein). The easiest way to fix this is to always look for the green “verified” checkmark by the food item.

The next way to ensure your food entries are accurate is to click on the food, look at all the nutritional data and look for “n/a”. Missing info happens when someone enters a food in the database but does not list all the nutrients. Skipping info leaves an “n/a” under that section. Avoid foods with n/a, and you’ll get more accurate information, which is super important for those of you tracking macro-nutrients (protein, carbs & fat).

2. Similar entry, but not correct entry

Another common trend I see are food entries that are clearly the closest thing someone could choose to what they actually ate, but is not really what they ate at all. For instance, one of my clients had a salad with pear and gorgonzola cheese. She looked up pear and “gorgonola cheese” and clicked on the lowest calorie entry. First red flag; the misspelled word was my first clue it was likely not accurate info.

1 servingThe second red flag was the fact it said “1 serving”. What is 1 serving? Is it a side salad, small bowl or a large salad plate? The last red flag was the fact it was the lowest amount of calories of other misspelled entries. Her entry was only 150 calories out of the only 2 entries. Once I looked up “salad pear gorgonzola cheese”, using the correct spelling, a page full of entries popped up ranging from 169 calories to 480 calories! That’s a BIG difference.

3. Guestimating portions

It’s amazing how many people just enter “half a cup of rice” but never pull out a measuring cup. This is a crucial step to getting results, as well as a pheonminal nutrition education. One of my favorite things about having people log food is how much they learn in the process. But, you can’t learn anything playing the guessing game.

I’m amazed how many people admit they don’t actually weigh and measure food but still expect results. Can you imagine if we did that with our shopping? What if we looked at the groceries on the conveyer belt and just gave the cashier the amount we guessed the groceries would cost. Listen, I’ve never been on the Price Is Right for a reason. I would be wrong every time.

PFIT TIP: Practice learning portions by guessing ounces/measurements before you weigh and measure to see if you can get more accurate the more you log.

LoseIt Pie Graph4. Not paying attention to macros.

LoseIt has a fantastic section under “My Day” that shows you a pie graph of where your calories are coming from; protein, fats and carbs. Reducing calories will reduce your waistline, but your macro nutrients will determine how you look and feel at your new skinnier weight. You should get a balance of carbs, fats and proteins, but most people are getting the majority of their calories from carbohydrates and not getting near enough protein. The pie graph lets you see your eating patterns at a glance.

PFIT TIP: You can click on “Breakfast” or “Dinner” and view a pie graph of that individual meal. I prefer dinner to be lower in carbs so this is an easy way to check that in a jiffy.

5. Not consistent

This is probably the most common problem I see. People will log for 4-5 days in a row, only to go MIA on me, especially over the weekend. Or, they will miss meals or snacks here and there.

LoseIt only works if you give it accurate information. You can’t really know what you need to change, and no one can really make helpful suggestions, unless you have accurate information. While logging does make you more aware of what you are putting in your body, logging accurate information consistently is the only way you can really guarantee you are truly doing everything you need to do.

How can you decide if you can or cannot afford something if you never looked at what was coming in and out of your bank account? You can’t. You actually might be able to afford something once you look at where you may be wasting money (and could save money) and the same goes for diet. You may be wasting calories on something you don’t even really love, but you’ll never know until you log consistently and let the LoseIt! app teach you more and more about food – and about yourself.

6. Logging after you eat

trying to rememberOftentimes, I will comment, “don’t forget to log” when I see missing data and I will get a response like “Oh, I meant to log it later” or “I’ll do it now”. Logging after we eat normally results in inaccurate information. I’m pretty dang good at logging and I STILL will forget I grabbed 6 cashews unless I log it the second they go into my hand. We just forget things.

We mean well, but those little mistakes can sabotage our results. We forget the olive oil we used to cook with. We forget toppings, dressings and ingredients. Then we get frustrated because we feel like we are doing everything right but not getting the results we deserve, when the truth is we are not doing everything right. We aren’t logging right. Not only that, we don’t know what to fix because we don’t have all the data we need to make the right changes. We have room to improve.

The best way to log is BEFORE it goes in your mouth.

5 Questions To Keep An Accurate Log:

When in doubt, ask the following questions
1. Does the food you’ve chosen have all the macro nutrients listed?
2. Are there many choices to choose from? Often times a misspelled word or different title will pull better data.
3. Are the calories in line with most of the other data or are they way off?
4. Is it measurable? Avoid “1 serving” unless it’s prepackaged or a verified restaurant item. Always choose foods you can measure and compare accurately, preferably in ounces.
5. Is it something I can break down and enter more accurately on my own? As you log, you will begin to recognize what 1 ounce of goat cheese looks like or how 4 ounces of chicken looks on your plate. Not only is it typically more accurate to add each ingredient individually as you see it rather than just choose a random food item someone added to the LoseIt app, it’s great practice to analyze your entries and practice your eyeball-measuring skills.

 

FOOD PREP: Healthy Coconut Lime Rice Recipe

Steve & Bonnie PfiesterThere is a restaurant Steve and I love to go to on our “Thursdates” after we shoot our shows in South Florida where they serve yummy chicken and vegetable skewers over the most amazing tropical rice. However, we often have to trade the rice for steamed broccoli when we are dieting because I’m sure the chef doesn’t care about our waistline or goals as much as we do.

I started thinking the other day. I always steam rice on the weekends as part of my weekly food prep. What if I could make a yummier version of plain rice without all the extra calories? One of my favorite things to do is brainstorm on ways to make healthy alternatives that may be similar to my restaurant favs and that is how this rice made it into my rice cooker.

tropical coconutI thought about all the flavors I love; sweet and creamy coconut, tangy lime juice and the fresh taste of cilantro. I loved the idea of making a sweeter rice like the tropical rice we like, as well as the coconut lime rice often served at moderne mexican grills. Why not do a little of both?

I started throwing stuff together. I experimented on Jasmine Rice first and later did it with brown rice – and it was a hit both times. Not only did I like it, I liked it without adding anything else like butter, sour cream or loads of salt and pepper so it actually is SAVING me calories!

I paired it with pulled chicken cooked in my InstaPot with lime juice, apple cider vinegar, garlic, red pepper, salt and pepper as my core dishes for the week. Enjoy!

Sweet Coconut Lime Rice 

Coconut Lime Rice Recipe

Ingredients:

  • Coconut Milk Rice4 Cups Jasmine or Brown Rice
  • 2 Cups Califia Coconut Almondmilk
  • 2 Cups Organic Chicken Stock
  • 2 Cup Water
  • 3 T Cilantro (season to taste)
  • 3 Limes (lime lovers can always add more!)
  • Pinch of Stevia (to sweeten & bring out the coconut flavor)
  • Salt
  • Garlic (optional – Trainers may not want to breath garlic on their clients FYI! LOL!)
  • Dice Mango or pineapple (optional)

AROMA RICE COOKERI threw all the ingredients together in my incredible Aroma Rice Cooker (thank you Kristie for that gift that keeps on giving!) and let it do the rest! Perfect fluffy rice every time!

NOTE FOR DIETERS: I decided to cut calories by limiting the recipe to only 2 cups of coconut rice. I added the chicken stock to boost flavor without the extra calories (only 5 calories for 8oz). Feel free to play around with differenet combinations. You can’t go wrong as long as you always use the amount of liquid suggested for the rice you use.

Tropical Rice Bowl

I love making a healthy rice bowl for lunch, before my afternoon workout, which normally includes

  • 3 1/2oz pulled or ground chicken breast
  • 1/3 cup coconut lime rice
  • 1 cup shredded cabbage
  • 1/4 cup cottage cheese (instead of sour cream)
  • Fresh salsa

Need more fat? Add a couple of slices of avocado!

If you can afford the extra calories, top it all with some diced fresh mango

Or, save calories and enjoy a drizzle of Cindy’s Mango Coconut & Pepper dressing to give your bowl more tropical flair. (I buy it at Fresh Market.) Super healthy. Super yummy! You won’t feel like you are dieting at all!

Mango Coconut & Pepper Dressing

Ask me about my newest seasonal shake:  Pina Colada! OMG! And my Mounds Bar shake recipe! Oh my! Dieting never tasted this good!

Click HERE to learn more about my FREE nutrition coaching!

 

5 Healthy Ways to Celebrate Weight Loss Success

diningWhat do you think of when you think of “celebration”? I think of parties, food, drinks, sweets, cake, friends and music. It’s the easy way to celebrate, but not the only way to celebrate. It’s also not the best way to celebrate when the thing you are celebrating is weight loss or meeting a health and fitness goal.

Think about it this way. What if you were a recovering drug addict? Would you celebrate 30 days of recovery by having a party where you can indulge in some drug use just for one night? It’s actually quite ludicrous when you think of it that way. So why would we do the very same thing with food after finally getting “clean”?

Here are 5 healthy ways to celebrate your success:

woman and a burger1. Secure your size, not sabotage it.

Instead of going out to eat or indulging in the greasiest, gooiest, highest-calorie food you can find, go shopping! Seriously! You could easily spend $100 treating yourself to a special meal or two, or going out on the town. Instead of sabotaging your success, secure it! Treat yourself to a new pair of jeans or a new outfit instead to fit your brand new body. Not only will this be a great treat, but it will also keep you motivated to stay in your new smaller size. This type of celebration supports success, instead of sabotaging it.

buying tennis shoes2. Support your lifestyle, not your old one.

We tend to let old habits creep back into our new healthier lifestyle. We ALL do this – even me. Next time you reach a goal, instead of treating yourself to an old unhealthy habit, do something that actually supports your new healthy lifestyle. Treat yourself to a new pair of tennis shoes, a gym membership, a class pass, fitness magazine, gym bag, fitness accessory or helpful gadget. Set small goals with small healthy prizes along the way to keep you focused and motivated to keep plugging away.

girl eating cake3. Celebrate on purpose.

Many times we piggyback our celebration onto another event, like a birthday party or football game. If you do this, your celebration not only loses value but it can easily turn into a habit of making excuses to celebrate because there will always be a party to attend or an event surrounded by food and drinks to tempt you to “celebrate” again and again. Plus, it’s very unlikely the people who are “celebrating” with you appreciate what you are celebrating or will share common goals. Celebrating on purpose takes planning, but it also should be set apart from other typical celebrations. Otherwise, you may find yourself celebrating every weekend.

4. Celebrate with the right friends.

high five friendIt normally takes more than one person to help you reach your goals. It could take a supportive spouse, a trainer, workout partners, friends or co-workers to help you stay committed every day. If you want to celebrate, don’t celebrate alone. Celebrate with the people who will understand your accomplishment and are excited for you more than others. Most of the time, they too are working toward a goal so they won’t want to sabotage their success either. And, if they haven’t reached their goal, your victory can inspire them to try harder. Also, the right friends will understand why you are still drinking water or not wanting to go completely overboard in your celebration instead of trying to convince you to let loose because you’ve “worked so hard” and “deserve it”.

5. Party outside the box.

pedicure partyA party doesn’t have to involve food or drinks. A party or celebration’s most important component is the people who are celebrating with you. Once you have decided who you want to celebrate with, then decide what you want to do – and be creative! There are SO many ways to celebrate. You can go to a theme park, play mini-golf, go bowling, plan a beach or pool party (Lord knows you won’t want to pig out if you are wearing a bathing suit! LOL), go to a rock climbing gym with friends, see a show, plan a mini vaca, schedule a shopping trip with friends or have a spa day. You can even go solo and treat yourself to a pedicure or schedule a relaxing massage and just enjoy some quiet time to yourself.

We will always be tempted to do what we’ve always done and take the easy route, but if you are truly changing your lifestyle, you will also have to change the way you celebrate victories. Because, if you are working this hard to improve, you will have a lot of victories in your future!

Is Fear Holding You Back?

Fear! We ALL have fears. Fear of failure, fear of embarrassment, fear of the unknown, fear of injury, fear of being uncomfortable or unhappy. Fears hold us back so it’s only when we allow ourself to go afraid that we can actually go anywhere at all.

For God has not given us a spirit of fear, but of power and of love and of a sound mind.”  – 2 Timothy 1:7

fearFear is not something God wants us to live in. He wants us to move boldly ahead and trust Him on our journey. If you are letting fear hold you back from doing something healthy, better, good, helpful or right, you are actually in sin because you aren’t trusting Him to help you through it.

I have let fears hold me back so much over my lifetime. I will move boldly in any area I am strong in, but not when it comes to an area of weakness or the unknown. Then my tendency is to make excuses, procrastinate, watch from a distance or pretend I don’t even want “it”.

Even something as simple as taking an exercise class was something I didn’t do because I was afraid. I am a fitness professional, yet I was terrified of being put on the spot, failing or not being able to live up to what I thought people expected of me. 4 years ago, I made a decision to put my fears aside and just, like Joyce Meyer says “go afraid”. Feeling fear isn’t wrong, but not doing what you know you should do because of fear is what is wrong.

I have watched fear paralyze people and it has even paralyzed me, but no more!! I’m going to be the woman God desires me to be even if I have to do it with my knees knocking and fingers shaking! Who’s with me!?

fear-false-evidence-appearing-real

A Guilt Trip to Regret City

Regret signHow much time do you spend thinking of the past. Past failures, regrets, disappointments and mistakes? How often do you take a guilt trip down memory lane? How often do you let your past into your day and affect your thoughts and decisions?

Many people allow their past to continue to affect them simply because they don’t make a conscience decision to leave the past behind. Here’s a little story that puts a funny spin on one trip we take too often; the Guilt Trip.

 

GuilttripGuilt Trip

I had not really planned on taking a trip this time of year, and yet I found myself packing rather hurriedly. This trip was going to be unpleasant, and I knew in advance that no real good would come of it. I’m talking about my annual “Guilt Trip.”

I got tickets to fly there on Wish I Had airlines. It was an extremely short flight. I got my baggage, which I could not check. I chose to carry it myself all the way. It was weighted down with a thousand memories of what might have been.

No one greeted me as I entered the terminal to the Regret City International Airport. I say international because people from all over the world come to this dismal town.

You’re Invited!

unhappy dinner partyAs I checked into the Last Resort Hotel, I noticed that they would be hosting the year’s most important event, the Annual Pity Party.

I wasn’t going to miss that great social occasion. Many of the town’s leading citizens would be there. First, there would be the Done family, you know, Should Have, Would Have and Could Have. Then came the I Had family. You probably know ol’ Wish and his clan.

unhappy familyOf course, the Opportunities would be present, Missed and Lost. The biggest family would be the Yesterday’s. There are far too many of them to count, but each one would have a very sad story to share. Then Shattered Dreams would surely make an appearance. And It’s Their Fault would regale us with stories (excuses) about how things had failed in his life, and each story would be loudly applauded by Don’t Blame Me and I Couldn’t Help It.

Well, to make a long story short, I went to this depressing party knowing that there would be no real benefit in doing so. And, as usual, I became very depressed. But as I thought about all of the stories of failures brought back from the past, it occurred to me that all of this trip and subsequent “pity party” could be cancelled by ME!

Taxi!!!!!!

I walking down the streetstarted to truly realize that I did not have to be there. I didn’t have to be depressed. One thing kept going through my mind, I CAN’T CHANGE YESTERDAY, BUT I DO HAVE THE POWER TO MAKE TODAY A WONDERFUL DAY.

I can be happy, joyous, fulfilled, encouraged, as well as encouraging. Knowing this, I left the City of Regret immediately and left no forwarding address.

Am I sorry for mistakes I’ve made in the past? YES! But there is no physical way to undo them. So, if you’re planning a trip back to the City of Regret, please cancel all your reservations now.

I’m Moving!

perfect homeInstead, take a trip to a place called, Starting Again. I liked it so much that I have now taken up permanent residence there. My neighbors, the I Forgive Myselfs and the New Starts are so very helpful.

By the way, you don’t have to carry around heavy baggage because the load is lifted from your shoulders upon arrival. God bless you in finding this great town. If you can find it, it’s in your own heart. Please look me up. I live on I Can Do It street. – Story by Larry Harp

Time for Change

Joyce Meyer shared this story in one of your teachings and it reminded me of just how much our thoughts affect us. We have a choice on what we think about, who we spend time with, what we spend time doing and what we talk about. All of these things greatly affect our present and future. Sure, we can’t do much about our past, but we sure can refuse to let our past hang out with us. We can leave our past behind. We can learn from it but we don’t have to repeat it. We can embrace new things. We can embrace change!

Woman-Waving-GoodbyeWHAT is something in your past that you are allowing to stay in your life. What needs to be locked up tight so it doesn’t get back out? WHO is in your life that keeps bringing the past back up? WHAT rules or requests have you put in place so you can successfully leave the past behind? What steps are you taking to leave it out and KEEP it out?

Mistakes, regret, sorry, disappointment and failures will always invite you to spend time with them. You have a choice to just say NO. :)

NEW! 4-Week Transformation Workout Program

New Programs for New Success

In this blog, you”ll learn about our new workout videos and accountability tool – Diet Bet!

BCx Boot CampSometimes we just want someone to tell us what to do. We need guidance, accountability and support. This is why workout programs like P90x and other complete workout video systems do well. They are more than a workout. They are a complete program to follow.

Well, if this sounds like something you need , I’m excited to announce our brand new (and very first!!) BCx Boot Camp 4-Week Workout Video Series shot at LiveExercise.com. But, you don’t have to be a member of LiveExercise to get them! In fact, you will have the option to either stream them or download them!

CLICK HERE TO GET THE WORKOUT VIDEO 

16 Total Workout Videos  – only $14.95 (that’s only 93ç a video!)

The program Includes:

  1. 4 Lower Body Workouts
  2. 4 Upper Body Workouts
  3. 4 Full Body Workouts
  4. 1 Kickboxing Workout
  5. 1 Stretching Workout
  6. 1 HIIT Workout
  7. 1 Core & Abs Workout

Do them at the gym – Do them at home – Do them at your hotel – Do them anywhere!

Live ExerciseTools Needed:

Most of the exercises can be done with Dumbbells Kettlebells or 2 gallons of water (8.33lbs). We suggest options and modifications as we go. Even if you can’t do every exercise, as long as you are trying and moving you are burning calories!

Need more accountability? 

GET PAID TO LOSE WEIGHT!! I’m hosting a weight loss game. Bet on your weight loss and if you lose 4% of your body weight (which is only 6-8lbs on average), you split the pot!

CLICK HERE to Join the Game!  
(And you’ll also get in my private support group)

Dietbet-blog-review

CLICK HERE to get the workout videos! 

Here is a sample of one of our workouts, when we brought Tasha (Steve’s client on A&E’s Fit to Fat to Fit) on the show!

 

Diet for Dollars: Lose It To Win It!

Funny scale dogNeed motivation?
Need accountability?
Need a goal?

Diet Bet does ALL of these things!! Money motivates. The weigh-ins hold you accountable. They even set a goal for you! If you lose 4% of your body weight in 4 weeks (that’s 6-8lbs on average), you get to share the pot!

EXAMPLES:
150lb person needs to lose 6lbs – 1.5lbs a week
175lb person needs to lose 7lbs – 1.75lbs a week
200lb person need to lose 8lbs – 2lbs a week

If this sounds fun to you, then you won’t want to miss my Diet Bet Game starting April 2nd! Once you place your bet (only $35), you’ll get access to my private support group JUST for my players!Diet Bet

Players Get:

  • Weekly Challenges

  • Diett Tips

  • Motivation

  • Recipes

  • Workouts

  • Discounts

  • Free Coaching

  • and MORE!

LOSE IT TO WIN IT!

CLICK HERE to play the game!

CLICK HERE to request to be added to the private support group.

FINISH IT TO WIN IT!!

EVERYONE WHO COMPLETES THE CHALLENGE (meaning, you turn in your before AND after photos to me and Diet Bet) gets a FREE BCx Treadz Workout Video. Even if you don’t lose the weight you want to lose, you will still win something!!!

 

10 Simple Tips for a Healthier Heart

Unhealthy fatty heartThis picture is an ugly reality of what excess body fat does to our vital organs.

A fatty heart is no joke and it’s a reality for so many people. When we overeat and don’t exercise, we are making our heart work so hard to keep us alive. No food is worth that. Being comfortable now on the couch isn’t worth being bound to a couch for the rest of your later life. We have to fight for our health.

 
We can’t be who God created us to be if we aren’t around or in good enough health to be a blessing to others. A number on a scale or pants size is just a tiny part of fitness. LIVING a healthy life is more valuable than riches or abs. At the end of your life, you are not going to regret not having abs. You’ll regret not taking care of your life or regret not being able to keep up with your grandkids, etc. Health is #1.

Healthy Heart10 HEART HEALTHY TIPS:

1. Lose weight and keep it off
2. Limit sodium intake (season with herbs & spices)
3. Eat a healthy low-fat diet (healthy fats vs fried food)
4. Avoid and/or limit processed carbs and sugars
5. Nourish your body with quality vitamins and minerals
6. Rest, relax and reduce stress in your life (adaptogens are awesome for helping reduce the effects of stress & anxiety)
7. Eat more fish
8. Maintain a high-fiber diet
9. Lift weights – Yes! It works more than just muscles!
10. Exercise your cardiovascular system
Notice how I included lifting weights AND cardiovascular exercise? Did you know thut pumping iron does more than just pump up your muscles?

cardio vs weightsCARDIO VS WEIGHTS

Studies have shown that resistance exercises produced a different pattern of blood vessel responses than the aerobic exercise, suggesting that the former may have important and unique benefits for cardiovascular health. The resistance exercise produced greater increases in blood flow to the limbs—even though it also caused small increases in central arterial stiffness. In contrast, aerobic exercise decreased arterial stiffness—but without an increase in blood flow.
 
Resistance exercise also led to a longer-lasting drop in blood pressure (as much as 20 percent) after exercise, compared to aerobic exercise. (Resourse: Great article in Men’s Health)

heart rate GET IN THE ZONE

You can predict your Maximum Heart Rate by subtracting your age from 220. It’s called the Maximum Predicted Heart Rate (MPHR). An MPHR, for example, for a 50-year-old is 220 minus 50, or 170 beats per minute. But your MPHR can vary by as much as 10 to 15 beats per minute compared to your actual Maximum Heart Rate. Invariably, an exercise tolerance test is a better predictor of your actual Maximum Heart Rate.

TRAINING HEART RATE

Your Training Heart Rate is the range in which your heart should be beating during exercise to get optimum aerobic conditioning. Where are Polar Heart Rate Monitor for best results. 
 
Moderate intensity -Training Heart Rate is 60 to 75% of your Maximum Heart Rate.
Vigorous intensity – Training Heart Rate is higher than 75% of your Maximum Heart Rate.

Product Spotlight

heart shake booster
Heart Shake Booster – This is a  brand new supplement that my nutrition company just came out with. Heart Shake Booster is a blend of science-supported ingredients that may reduce the risk of heart disease and support overall cardiovascular health. (Free of artificial flavors, colors, or sweeteners.) 5 Calories per Serving.

8 Things to Look For When Shopping Supplements

BONNIE PFIESTERWHAT DO YOU REALLY WANT?!

What do you look for in nutritional products? A certain amount or type of protein? A product that promises results? Organic ingredients? Something you can “feel”? Sadly, what is important to me NOW  was no not even on my radar just 2 years ago.

I admit I used to have a very narrow-minded view of supplements. I looked for specific things that were “important” to me, not necessarily important. As a result, I was pouring products into my body that were not healthy for me at all. I was irresponsible – ignorant, really. Out of sight, out of mind. I looked for ingredients I recognized and ignored the rest. NO MORE!!

My criteria has completely changed and I thought I’d share with you what I now look for when choosing products for my health and fitness goals.

NUTRITION1. Complete nourishment

When you are dieting, you are cutting calories and cutting nutrients so you are underfed and malnourished. Even if you are just watching what you eat to be healthy, it’s hard to get all the nutrients you need in our food today.

This is why it is so important to look for nutrient rich ingredients that are loaded with vitamins and minerals so your body is completely satisfied nutritionally. This is not only good for you, it prevents your body from searching for missing nutrients, which translates to cravings. I find I’m more satisfied, fuller longer and feel so much better all the way around when I am getting a good daily dose of vitamins and minerals.

Taste used to be #1, then protein grams and calories, never looking at what I was really putting in my body.

When reading the label, compare the list of vitamins to other products. Which product has the most vitamins and minerals? Which products seems the most complete? The more good stuff you get, the better investment you are making!

2. Zero chemicals

no chemicalsChemicals are in EVERYTHING! They are in our snacks, seasonings, condiments, prepackaged foods and most every day kitchen staple. Even organic stuff can have MSG or other unnecessary additives so you really need to watch labels. I almost expect to see junk in 90% of the stuff on grocery shelves, but that stuff shouldn’t be in “health food”. Unfortunately, 95% of stuff even in “nutrition shops” are also loaded with the same bad junk, from soy protein, fillers, sweeteners, artificial flavors and chemicals.

If I am going to spend my hard-earned money on good nutrition and supplements, I do not want to spend it on products that are laced with arsenic, so why would I want it laced with other stuff that could be harmful to my body – or not be useful and good for me at best?

YUM3. Yum Factor

Yes, that is important. If it doesn’t taste great, you won’t stick with it. I refuse to eat anything that is gross. Period. I don’t care what the package promises. YOM YOM!

puzzle4. Products that work together.

I no longer use different brands. I used to be the QUEEN of mix-match nutrition. However, over this last year, I realized that piecing your supplements together (whether to save money or get what tastes good) creates holes and overlaps in your nutrition.

When you get products that are designed to work together, you can be confident that you are not wasting your money on ingredients you don’t need or have too much of.

Grass fed undenatured whey5. Quality protein

My top choice for protein is the healthiest protein on the market, called undenatured whey. It’s a high quality protein from grass fed antibiotic-free happy, healthy cows that does not go through the denaturing process (which strips it of awesome health benefits). It is highly absorbable and bioavailable (meaning our body can use it easily). I look for protein that has ZERO fillers so that every gram of protein is used to heal, repair and build my body’s strength for optimal health. (Learn more about undenatured whey)

Holistic Nutrition6. Holistic ingredients and remedies.

While I have never been a tree hugging holistic health nut that never eats pizza, I do love it when I can find holistic remedies for common issues like restless sleep, inflammation, pain, immune weakness, stress, mental fog, etc. I never used those products simply because I had no idea how powerful natural nutritional supplements (like adaptogens) and remedies really were. Once I gave them a try, there really was not a lot of need for Advil and Monster energy drinks.

Also, many medicines only get rid of symptoms, when the ideal solution is to find ways to actually get rid of the problem itself, not just the symptoms.

easy-button7. Easy, practical, maintainable

I used to alway look for the fast fix. Now I look for solutions that are practical, and something I can do for life (not just for a season). Fad diets and fast fixes are rarely healthy or something you can maintain longterm. I’m looking for healthy LIVING nutritional support; things I can do everyday that are manageable both financially and realistically in my life. I want to LIVE, not STARVE. I don’t want to be a slave to popping pills or extreme workouts.

anti aging8. Healthy aging support.

I wish I realized I was already starting the aging process before it showed up in my crows feet and back pain. Sadly, I didn’t realize it until I started experiencing the painful effects of aging – wrinkles, pain, skin issues, stiffness, etc.

So many companies focus on outward aesthetics and immediate “affects”, and spend most of their money on marketing to get fast customers and fast money. Many of them even bank on you not even using their stuff. for long. Besides, they will just market a “new and improved” version to keep you spending money with them. I love it when a company invests research and resources on making quality products that are scientifically proven to go the distance. I love when I can find added ingredients to support overall longterm health, not just good looking ads or products that just taste good.

Companies that put a lot of effort into adding ingredients in products to support longevity will stay in business because they will have lasting happy healthy customers. For example, the vitamins I take has years of research behind them, offering a lot of extra support like Coenzyme Q-10, sex-specific support and telomere support, which is something I have yet to see in any other mainstream company.

I mean, if I’m going to take a vitamin pak, pack that sucker with everything you’ve got to help me aging gracefully! :)


More on Telomeres: This is a simple video on what telomeres are and why you would want to try to keep your telomeres long and healthy. Pretty cool sciency stuff!!  :)

CONTACT ME if you have questions or would like help finding a specific product or nutritional supplement.

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