Heat almond milk to a boil. Stir in oats and let sit for at least 5 minutes. Mix in PB2 and add honey to taste (I like just a drizzle).
Nutritional info (with 1/2 tbsp honey):
257 calories. 6.5g fat. 41g carbohydrates. 17g protein.
Cold weather always makes me crave comfort foods, and for me oatmeal is a HUGE comfort food! Try this peanut butter protein oatmeal for a warm treat on a cold day! It's packed with nutrition and 17 grams of protein!
What's your favorite cold-weather comfort food?
It's HERE - get the P90 Challenge Pack for $160 until November 3rd!
Who would this program be perfect for?
So what is this program all about?
It's not high intensity, its not pounding your joints. It's literally simple cardio, simple workouts, 25 minutes a day for 90 days to totally and completely transform your body and your life. It's more than just a workout, it comes with a simple nutrition guide that is going to help you clean up your daily food intake and focus on the right foods to fuel your body for health! The moves are modified right from day 1 so that everyone can do the workouts.
So when will it be available?
The expected release date is September 23rd, 2014 through a Team Beachbody coach which is ME!
Who should do P90?
I believe that if you want to change your body, you want to start creating a healthy exercise routine then this is going to be the best way to do it. Tony Horton is an amazing trainer with an entire team behind his workout philosophy that is tried, tested and true. I know he presents amazing fitness programs: P90X, P90X2 and P90X3 and there is nothing short of amazing results from them all!
I know for a fact that this is truly going to be a spectacular workout. There is something out there for everyone! Sometimes we just need a little motivation in order to make it happen!
How Do I Make Sure I Am THE FIRST TO GET IT?!?!
I want to make sure that this doesn't become another fitness program that you invest in that sits on your shelf and collects dust. I want to make sure that when you get the program in the mail, you bust it out, you make a plan and you SUCCEED! My job as a coach is to be your support system, to help you to decipher the meal plan and put a list of foods in place. CLICK HERE to sign up to get more information!
If you follow me on Facebook, you probably see that every month I run a 21-day challenge/accountability group for anyone trying to reach a health or fitness goal (you can read some testimonials). Although I describe these challenge groups on my website, a lot of people still aren't really sure what a challenge group is. Just last month, I had someone finally ask me what challenge groups are all about, and it turns out it was EXACTLY what she needed to get out of her fitness rut. Today I kicked off a new challenge group, but my August challenge group was one of the best ones I've had so far (check out some of the results below)! Here are some clips of posts and insights from the group - doesn't this sound like something that would help YOU meet a health or fitness goal?
"I still feel weird when i don't check in... did PiYo sweat today. Going to the beach for the next three days and have my sneakers, workout clothes and T25 packed!!"
"My workouts were easier near the end."
"I'm ecstatic with what only 21 days has done. All numbers are down from start."
"Overall happy with results and excited to see where the numbers are once I finish the full 8 weeks of PiYo."
"Gained a lot of energy though and definitely motivated by all of the posts!"
"I feel better overall, more energy and tighter."
"I feel so much more energized, T25 is definitely doable even when you are extremely busy."
"I wasn't sure about Shakeology. I was worried about the taste, and that I would miss my green juice. I am beyond sold on them. I have lost 90% of my cravings, I'm seeing huge results in changing my body! And they're easy to throw together in a rush."
"I feel like after doing these for close to a year, something has really clicked. I have always struggled fitting in the fitness challenges and assumed it would be just as hard this time. I think you having us set the "mini challenges" made me get creative to find a way to make the fitness challenges happen - and it turns out that doing them in the am really works for me - I actually like doing them!"
"I amaze myself! These challenges and sticking with my fitness goals has made me surprise myself with what I can do!"
"Just thinking about making good choices makes them easier."
"Happy with my progress. Lost some weight, gained some strength and some clothes that were tight now for just right!"
"I'm happy to have stuck to the workout schedule. I thought that I would stop the workouts, but that has been the easy part and I enjoy them."
"I've been bummed that the scale isn't showing what i want it to -- but then I stumbled across this picture from an earlier challenge group in January. I didn't say "after" on the second set of pictures because I am still a work in progress -- and looking forward to continuing with the system and seeing how far I can go."
"Completed challenge! 12 more than last time: Not sure if I'm physically stronger or just at a place where I'm pushing myself more, but I'm ok with either!"
"This was my first challenge group and I loved it. Definitely doing the next one!"
"Just thinking about what you're eating, helps you make better choices."
"Since this is my second challenge, I have incorporated a lot of lifestyle changes. The daily log helps immensely to get me to make healthier choices."
"I realize exercise is a privilege after a few weeks on crutches and in a boot. I should be thankful that I am able!"
"I've come to look at working out as my escape time."
"Best compliment at the grocery store. Man looks at his wife and said "honey look at her cart it's so healthy." never thought I would hear that!"
Have you ever participated in an online accountability group? What was your experience like?
This AMRAP Bar review is sponsored by AMRAP Nutrition and Sweat Pink; I received three AMRAP bars in exchange for a review. All opinions are my own.
Although I'd always prefer to eat whole/freshly prepared foods, life is often too busy to keep up with that 24/7. Sometimes, it's just a smarter choice to grab a bar or a shake to help fuel your workout or re-fuel after your workout (rather than grab something else that's also convenient like fast-food drive through). BUT, you have to be careful what's in that bar or shake - often products are marketed as "healthy" or great workout supplements, but they're filled with sugar and artificial ingredients you might not want to be eating.
I was so excited to be contacted by AMRAP Nutrition to sample their new AMRAP Bars. One of the very first things I noticed about these bars is that different flavors have different nutritional information. This is HUGE - it means that the ingredients are whole foods, and of course when you change the flavor, you're going to change the nutritional content! This company believes that nutrient-dense foods are the only alternative to over-processed energy snacks for athletes. They have developed three Paleo bars from raw and natural ingredients to fuel your body. These bars certainly raise the standard when it comes to the "energy" bar.
AMRAP bars are:
I know what you're thinking - that's great, but how do they taste? I'll admit, I'm not the hugest fan of coconut (I actually don't like it at all), and there is shredded coconut in all of these bars. BUT, I gave them a try anyway, and you really couldn't tell there was coconut in the bars. The taste was great and the consistency was a little like a thick/hard cookie dough. I highly recommend these to anyone who is active and doesn't have the time to prepare whole/freshly made foods 24/7. But, don't take my word for it - try them out for yourself by entering the giveaway below!
What do you look for in a nutrition bar?
A while ago, a friend of mine introduced me to chia seeds. Check out all of the health benefits of chia seeds! I loved the texture when you would let them sit overnight in something like iced tea or yogurt, but after the first time, the novelty wore off. I came across the chia seeds in my pantry the other day, and decided to try something new. I threw together just three ingredients to make a chia seed pudding that was delicious!
Chia seed pudding
What's your favorite way to eat chia seeds?
This Runtastic Orbit review is sponsored by Runtastic and Sweat Pink; I received an Orbit in exchange for a review. All opinions are my own.
I often get asked from my Challenge Group members, class participants or readers - which fitness tracker is the best? Unfortunately, up until a few weeks ago, I never owned/used a fitness tracker, so I wasn't even sure what they did, let alone which was best. I know that when I set myself a big health and fitness goal, I have to start tracking my workouts and nutrition, but as far as my movement - I never took the plunge. I was always a little curious, especially when it came to tracking my sleep, which was why I was so excited to receive he BRAND NEW Runtastic Orbit to try out!
The Runtastic Orbit is a wearable activity, fitness and sleep tracker that can be worn on your wrist like a watch, or as a clip. It tracks movement, sleep and mood (double tap the button when you're happy). It also has a screen where you can view your daily progress and is waterproof up to 100 meters! It displays the time and also will tell you when you're 50% towards your goal, when you haven't been active in 60 minutes and when you've reached your goal. The first time I wore the Orbit, I wore it in the shower because - why not? - it's waterproof! I also hit 50% of my step goal, which causes the device to vibrate, right as the water turned on. For a split second I thought I was getting electrocuted, but rest assured, the Orbit is indeed waterproof! The information collected on the Orbit will sync with the new Runtastic Me app, which you can download to your smartphone.
BUT, perhaps one of the coolest features is that the activity tracker also syncs with all of the other runtastic apps (run, bike, swim, etc.), so it will combine your data into one place. Unfortunately, I am not running or biking right now and never was a swimmer, so I didn't get to use this feature, but how awesome is that?
When it came to looking at my sleep, there were some good days and some bad days. The green represents "deep sleep", the yellow is "light sleep" and the red is "awake". At some point while testing out the Orbit, I started sleeping with a body pillow (hello 30-week baby bump), which restricted my movement while sleeping more, but didn't really facilitate more sleeping, so I think that affected the tracking. I'm not sure exactly how it judges the "efficiency" of your sleep, but I typically fell between 95% and 98%.
It was fun for me to track my movement and sleep, and while I don't have any other wearable fitness tracker to compare it to, I was satisfied with the Runtastic Orbit. I can't wait to use it once I start running again! The Runtastic Orbit is available for $120, which is comparable to most wearables on the market and includes 2 color band options (black and blue) along with an easy-to-use USB connection to charge it. Additional color options for the wristband are sold separately: orange/yellow/red and green/white/steel.
Do you currently use a wearable or track your daily fitness?
More amazing things to do with cauliflower:
Green Saffron Cauliflower “Risotto” with Roasted Vegetables
An alternate sauce thickener:
How to make cream sauce without cream
What's your favorite food hack?
Did you know July is National Ice Cream Month? Who knew that was even a thing? In honor of this fabulous month, I'm sharing with you a Beachbody recipe for Vanilla Peanut Butter and Banana Ice Cream. Who knew eating healthy could taste THIS GOOD?!
1. Place milk, Shakeology, bananas, and peanut butter in high-powered blender (such as a Vita-Mix); cover.
2. Blend on low for 5 seconds; increase power to high and continue blending for 30 seconds until smooth.
3. Pour mixture in a large glass bowl; cover.
4. Freeze for 4 hours, stirring every 30 minutes, before serving.
The Long Answer
The most likely reason your scale crept up is inflammation and water retention. When you work out (especially when you're starting a new program and working muscles that you haven't worked in a while or at all), it causes little tears in your muscle fibers. This microtrauma is why you feel sore after a workout. Your body naturally heals these little tears, making the fibers tougher than they originally were - and that's how you get stronger and fitter!
To make these repairs, your body initiates its standard healing process, including the inflammation phase. This is why I usually discourage anti-inflammatory medication like Advil to help sore muscle from exercise, because you WANT your body to go through this process. This involves recruitment of white blood cells and opening up blood vessels to flush out debris and toxins. There’s so much going on that the area swells up and retains water. The fluid required for inflammatory response obviously weighs something—and that might be reflected in the number on the scale. But don't worry - this type of inflammation is healthy and temporary!
Furthermore, even if you are eating the right amount of calories, poor food choices can cause all kinds of issues, causing your body to hold onto fat. Check out these tips for making the most of your calories in FitYaf's "healthy eating" commandments.
Remember, it took time for you to put on the weight, so it's going to take time to lose it too. Making sure you're getting enough sleep too! Don’t give up! Give your unexpected added pounds a couple of weeks to work themselves out. If they don’t, step back and see if there’s any other aspect of your life that needs fine-tuning.
In my challenge groups, the #1 reason for abandoning a health/fitness plan is time. If you get home late from work and you're hungry, you're probably tempted to order take-out. Meal prepping is best, but if you stock your pantry with healthy staples to back up fresh fruits, veggies, and protein, you'll be able to make healthy meals and snacks in a short amount of time! Check out these ingredients you can keep on hand, and try out some of the suggested uses.
Canned beans. Kidney, black, garbanzo, navy—canned beans are a quick way to sneak more fiber and protein into any meal. Look for BPA-free cans and choose no- or low-sodium brands when possible. (Or at least rinse well before eating.)
Raw almonds. Packed with healthy fats - these nuts contain 129 calories per ounce. They make perfect on-the-go snacks you can keep in your purse, work bag, gym bag, car, etc (AND your pantry).
Dried fruit. Toss dried plums, apricots, and raisins into oatmeal, rice pilafs, and on salads for a dose of filling fiber and antioxidants. Be careful - dried fruit takes up less space than fresh fruit, so pay attention to the serving size. Also, make sure to avoid dried fruits with added sugar.
Easy-to-cook grains. Precooked brown rice needs only a minute in the microwave and quinoa cooks in 15 minutes. Swapping traditional refined grains for these whole grains can help you lead a healthier life!
Nut butter. For the most wholesome option, look for almond, cashew or peanut butter made with only nuts and maybe salt (added sugar and oil isn't necessary for taste or texture). Blend into smoothies, oatmeal, and sauces.
Spaghetti sauce. Bursting with nutrients, use tomato sauce in a pinch to simmer with chicken and mix with whole grains. Be sure to look for no-sugar-added varieties.
Salsa. Spooned over fish, chicken, eggs or steamed veggies, salsa is a less processed alternative to jarred pasta sauce that supplies a ton of flavor for few calories.
Reduced-sodium broth. Whether chicken, vegetable or beef, broth adds loads of flavor for few calories. One tip: cut nearly 120 calories by sautéing veggies in two tablespoons of broth versus one tablespoon of oil.
Spices. Flavor your food for zero calories! Among others, black pepper, turmeric and cinnamon all have fat-blocking potential.
Lentils. With fiber and protein, legumes digest slowly—so you'll stay fuller, longer and won't fall victim to blood sugar spikes and dips that drive hunger. Buy precooked lentils to toss with salads, rice pilafs and soups.
Hot sauce. A low-calorie way to add a hit of spice to dishes. Hot peppers can also temporarily raise your metabolism so you can burn a few extra calories at dinner.
Sea salt. With minimal processing, sea salt packs trace minerals and a crunchier texture. Though both sea salt and table salt contain about the same amount of sodium, when used in moderation (a sprinkle is all you really need) sea salt can punch up the flavor of foods.
What is your go-to quick meal when you're pressed for time?
To my readers, please note this website and blog is for educational and informational purposes only. For medical advice, dietary restrictions, and/or medical diagnosis, and before beginning any diet and/or exercise program, please consult a doctor or healthcare professional.