Monthly Archives: September 2014

How I Naturally Cured my Severe Reflux/ Digestive Issues

I have had very bad reflux issues since I was in junior high.  I had no idea what was going on with my health.  It got so bad in high school, I started taking prescribed medication for it every day.  I never liked taking medication because I knew it had negative side effects on the body.  Unfortunately, I had no choice because over time, if not cured, acid reflux would damage my esophagus.

One day a friend introduced me to Beachbody and Shakeology.  After doing some of my own research I found nothing but positive things about shakeology from different people. I decided to give it a try and start taking shakeology.  I quickly realized that it was helping me with my reflux and digestion issues.  I know this for a fact because if I skipped my shake for a few days my reflux would come back worse than ever.  Within a day or two of resuming shakeology my reflux goes away completely. The following comes directly from the beachbody website:

Shakeology can help you:*

  • Lose weight
  • Reduce cravings
  • Increase energy and stamina
  • Promote healthy digestion and regularity

Tastes delicious, too.

How Shakeology works*

  • Ingredients derived from whole-food sources deliver the daily vitamins, minerals, and other nutrients your body needs to curb cravings, allowing it to shed stored fat.
  • More than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.
  • Fiber, prebiotics, and digestive enzymes help your body gently eliminate toxins more efficiently and promote better absorption of nutrients.*

What’s in Shakeology*

  • Protein and essential amino acids help build muscles and reduce food cravings.
  • Prebiotics and digestive enzymes aid in improving digestion, regularity, and nutrient absorption.
  • Antioxidants and phytonutrients help counteract free radical damage that can lead to degenerative diseases.
  • A daily dose of vitamins and minerals provides your body what it needs to function for optimal health.

I am now completely off of my reflux medication and I take shakeology as my daily “medicine.”  Like I said, I do not like to take any type of medication so this makes me very happy!  Shakeology just makes me feel healthy overall and I can definitely tell a difference when I have skipped a few days.  If you have never heard of Shakeology, do yourself a favor and start doing some research.  It will be one of the best things you do for your health!

One glass of shakeology is equivalent to the following:

Shakeology nutritional value

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Lemon shrimp with spiralized zucchini

Being a busy mom of a six month old, I know how hectic life can get.  It is sometimes difficult to cook a meal, let alone a healthy meal.  In the past few moths I have thought of some quick and healthy meals to cook for my family.  I will be sharing some of those with you within the next few weeks.  The first one I would like to share with you in Lemon shrimp with spiralized zucchini.

Ingredients:

  • 2-3 small zucchinis
  • 2 cups of shrimp
  • Bell Peppers (adjust amount to your taste)
  • 1 handful of basil
  • Flavor God spices ( I used spicy and everything seasoning)
  • 1 lemon
  • Spiralizer (I bought mine here)
  • coconut oil (you can use any type of oil )

Directions:

2 Servings

  • Squeeze lemon and sprinkle seasoning on shrimp and let it marinade for about 20-30 min
  • Use the spiralizer to to make zucchini into strips
  • Cut bell peppers and basil into little pieces.  Set aside basil till the end
  • Saute bell peppers and shrimp in coconut oil until soft and cooked
  • Add zucchini to bell peppers and shrimp and be careful it is not overcooked.  If overcooked it will get soggy.
  • After everything is cooked you can add more seasoning if desired
  • Add basil for garnish

This recipe is husband and kid (my 11 year old cousin) approved. 🙂 This would be a great recipe to cook in batches while meal prepping.  As we all know meal prepping is very beneficial for busy moms.  I try to do meal prepping at least 1 a week and I cook enough for about 5 days.  If you try this recipe please comment below and let me know how it turned out!

shrimp recipe

Eating Clean During Pregnancy

Everyone asked me how I was able to eat clean while I was pregnant. Honestly this wasn’t a big transition for me because I was eating clean prior to pregnancy.  I believe that everyone should be eating clean but it’s extra important for pregnant ladies to eat healthy.  We need to be doing everything we can for that little baby growing inside of us.  Eating healthy during pregnancy will also help the baby’s immunity once they are born.

Unfortunately, I did have quite a bit of morning sickness (yeah right, more like all day sickness J) during the first trimester.  I was craving a lot of carbs, desserts and unhealthy foods.  I was determined to continue to eat healthy even if I was craving junk food.  Instead of white carbs I ate ezeickel bread, tortilla and English muffins.  To satisfy my dessert craving I came up with some healthier dessert options.  I had banana ice cream with strawberries or a few pieces of dark chocolate chips.  I made the banana ice cream by blending a banana in a blender with almond milk and then freezing the mixture.  Unfortunately, the sight and smell of vegetables made my nausea worse.  The only thing I was able to eating was spinach leaves. All of a sudden my morning sickness went away after the first trimester.  After the nausea was gone all of my unhealthy cravings went away also.  From the second trimester on I did not have any problems eating clean and I went back to my normal eating habits.

I highly recommend that women start eating clean prior to pregnancy because it does take some time to get used to the change. It is not something that happens overnight.  You will slowly have to change your diet everyday.  You can’t just go cold turkey and cut everything out because you will feel deprived.  When you feel deprived, you binge later on unhealthy foods.

Don’t let people tell you that “you are eating for two.” At the same time, you should never starve or deprive yourself of eating when you are hungry during pregnancy.  All doctors will tell you that you only need a few hundred extra calories per trimester.  If you are extremely hungry, the key is to eat healthy food, not junk food.  There were many times late at night during pregnancy when I was very hungry.  At that time I ate chicken, vegetables and a spoon of humus.

With a lot of dedication and self control with food and exercise I only gained 23 lbs during pregnancy. I lost all of the weight with 2 ½ weeks and I was back in my pre pregnancy clothes.  I am telling you this because I want all of the ladies to know that is possible to stay healthy during pregnancy and bounce back very quickly after giving birth.  All I had to do to stay focused with my eating and exercise was to think about my little baby.

I do all of this so I can stay healthy and energetic for my family. I need all of the energy right now so I can keep up with my six month old baby girl. J  I want to encourage and lead by example for my family, friends and everyone else around me.

pregnancy picture

Working Out With Kids In The House

Who has trouble getting in a workout with kids in the house? It is very difficult to workout when you have kids running around, trying to cooking diner, fold laundry and trying to tackle other household chores.  I have a six month old daughter and I know if I wait till nighttime to workout after a full day of activities I will most likely skip it.  Over the past six months I have found a balance of what works for me.  Here are my tips on working out with children in the house.

  1. Workout while your baby is taking a nap.  Once your baby gets on a sleeping routine, they will have more predictable sleeping patterns.  My little girl usually takes about 2 hour naps during the day.  This is a great time for me to workout.  I start working out as soon as she goes down for a nap because it’s not always an exact two hour nap every time.  I usually don’t workout for the full two hours.  I still need some time to do other things around the house.  I am currently doing an intense 25 min exercise routine called T25.  If you would like more information on this exercise routine, feel free to leave a message below.
  2. Another option would be to wakeup early in the morning while everyone in the house is still sleeping.  I’ll admit that I have never tried this but I know this works for a lot of people.  It’s easier to get it done first thing in the morning so you can go about your other daily activities and not have to find time throughout the day.  Most likely you will not have any interruptions early in the morning and you van have some alone time.
  3. I know that when you have kids you are so preoccupied with taking care of them but you have to make sure you are eating properly and getting the proper nutrients. We need to eat properly so we can have the energy to run around after the kids and workout effectively.  I find that I stay on track when I meal prep.  I usually prep meals for the entire week and keep them in containers in the fridge.  When I do this it’s so easy to stay on track and eat what is in the fridge.  When you get hungry it’s very easy to grab whatever is laying around and make unhealthy choices
  4. I like to plan my workouts for the week and incorporate my rest day according to my schedule for the week.  Most of the workout videos I have come with a schedule so I usually stick to it.  I figure if a master trainer came up with the workout schedule it should be effective for me.  If you create your own workouts you can schedule leg, arm, ab days so you know what area of the body you are training on a daily basis.

These tips have worked wonders for me the past few months while I have been adjusting to mommyhood. I don’t workout or do anything around the house when my baby is awake because I want to be able to spend that time with her.  Most importantly, enjoy your kids and have fun with them!

mom picture

How to eat clean while traveling

Eating clean while on vacation is challenging but it can be done if you plan accordingly. I love to travel and I have come up with a system that works for me and my husband. First of all, it is very easy because my husband and I have the same eating habits. You can support each other and motivate each other to eat healthy. I would like to share with you how we eat healthy while on vacation.

1. Packing for the plane or car ride- I like to pack a lot of granola bars and nuts. I love the Kind bars and granola cereal. You can even pack some in your suitcase for the entire vacation. Unsalted peanuts are also a great option. When traveling it is important to stay hydrated. Make sure and drink a lot of water and skip the soda, juices or any sugary drinks.
2. If I know I am going to have a long layover at an airport I like to research the restaurants in the airport before I leave home. You can find a list of restaurants at different airports online. You can start your vacation off right by eating healthy from the beginning. Nobody wants to eat a heavy meal then travel on a plane.
3. Once I reach my destination, I like to find a grocery store that is close to the hotel. I buy basic breakfast and snack items and we normally eat breakfast in the room. If we are in a different country it is usually a little difficult to find a grocery store but this doesn’t mean we have to get off track with our nutrition. Most restaurants and room service can customize your order. I usually ask them to cook the food with very little oil and no salt. Instead I ask for a healthy condiment on the side such as salsa, mustard, vinaigrette, etc. Lastly, almost all restaurants cook with butter and cream to make the food taste better. Remember to ask them to skip the butter. Also, ask them to skip the carbs and substitute them for vegetables. If you want carbs ask for whole grain or brown rice.
4. I usually try to eat the same quantity of food on vacation as I do when I’m at home. I eat a big breakfast and I eat less and less as the day goes on. It is not a good idea to eat a heavy meal right before you go to bed. If you do, all of the food sits in your stomach and it will not digest property.
5. I know some people don’t like to workout on vacation but I actually feel better if I do some type of workout. Most hotels will have a gym. I like to lift weight and get on the elliptical for at least an hour. If you can’t spend that long at the gym try to do at lest 30 min of cardio a day.
6. You are on vacation after all! Let loose! Don’t spend the entire day at the gym or concentrate so much on food, you will drive yourself crazy! If we are in a different country I like to try the local meals and dessert. But the key is to do everything in moderation.

We go on vacation to have fun and relax and that is what you should do. If you follow these rules you will feel much better when you return home. Nobody wants to gain weight, feel bloated and tired when they return home. Comment below if you have any other tips! Happy vacationing! 

Just Peachy Shakeology Recipe

Happy Monday! How was everyone’s weekend?
I have found a new recipe that I love! I have a huge sweet tooth but I know desserts are not a healthy option for me. I have found a way to satisfy my sweet tooth cravings. I drink a meal replacement shake everyday called Shakeology. I have tried many different Vanilla Shakeology recipes and I think I finally found one I love!
Shakeology is a protein and meal replacement shake that has so many benefits. It gives you all of the necessary nutrients that your body needs for optimal health. Shakeology also increases energy, reduce cravings and promotes healthy digestion and regularity. It is recommended that you replace one meal with Shakeology and maintain a healthy diet and exercise routine. This shake is perfect for anybody who is busy because allows you to have a meal on the go.
Contact me to find out more about Shakeology.

Just Peahy Shakeology recipe:
1 scoop of vanilla shakeology
1 cup of almond milk
Handful of spinach or kale
1 peach
2-3 tbsp of fresh squeezed orange juice
½ – 1 cup of ice

Blend and enjoy!
photo 1.PNGShakeology-chocolate-glass-with-ingredients1

Healthy Dessert Recipes

 

 Everybody gets a craving for dessert from time to time . We are all human. 🙂 There are healthy dessert options instead choosing foods with refined sugar and fat. Too much refined sugar can lead to high blood pressure, high cholesterol and many, many more health issues. Healthy foods make us feel better and not so weighed down. Some of my healthy dessert options are:
1. Banana Ice Cream
2. Peanut Butter Oatmeal Cookies
3. Ezeickel Cinnamon Toast
4. Peanut Butter, Bananas & Toast

Recipes:

Banana Ice Cream( 1 serving):
-Freeze 1 banana
-Blend frozen bananas with 1/3 cup milk, almond milk or any liquid of your choice (I use
almond milk)
-Freeze mixture for a few hours or until it hardens like ice cream
-Top with a few pieces of dark chocolate chips, strawberries or any healthy option of
choice.

Peanut Butter Oatmeal Cookies
-1/3 cup coconut oil
-1/2 cup peanut butter
-1 TBSP honey(optional)
-1 ½ – 2 cups quick oats
Heat 1st three ingredients in a pan on the stove until liquid mixtures forms.
Mix the oatmeal with the liquid mixture and pat it down flat in a freezer safe container
Freeze for about 3 hours or until the mixture hardens

Ezeickel Rasin Toast
I eat this plain without anything added. It is sweet enough for me.

Peanut Butter, Bananas and Toast
-Spread peanut butter on toast
-Cut bananas in small slices and place on toast over peanut butter
That’s it, very easy recipe! 

These are very easy recipes that can be made fairly quickly to satisfy your dessert craving. Hope you find these recipes helpful. I will be posting many different types of recipes on this blog. Hope everyone had a great Monday!

Introduction

I love discussing fitness and nutrition with everyone. I am committed to motivating and encouraging others to become fit and healthy.  I love seeing the joy and excitement in people when they have reached their goals.  Most of all I know they are leading a healthier lifestyle and setting an example for those around them. 

I have been working out on and off for about 10 years.  I became committed to working out and eating clean about three years ago.  I always made excuses and said I’m too busy with school and family.  After I graduated I decided to get serious about fitness.  I joined a gym with a friend and she helped me loose about 20 lbs.  I was so excited about my weight loss so I started training even harder and I started to see definition everywhere.  Then I decided I needed to clean up my diet.  I did a lot of research online and taught myself about eating clean. 

I am very thankful that I had all of this knowledge before I became pregnant.  I worked out about 5-6 days a week all throughout my pregnancy and I was very strict with my diet.  I had days during my pregnancy when working out was the last thing on my mind.  I just put those thoughts in the back of my mind and I told myself that I need to do this for my health and my baby’s health. I am very glad I did that because I think that is why I was able to bounce back so quickly after giving birth.  I gained 23 lbs during pregnancy and I was back to my pre pregnancy weight in about 2 ½ weeks. 

I am currently doing PIYO workouts mixed with some cardio and weight training.  When my baby gets older I plan to have her workout with me.  J