Shakeology Ingredient Spotlight…Folic Acid

The next ingredient on my virtual shopping trip is Folic Acid.

What is it? Folic Acid is a B Vitamin which is usually found in dried beans, peas, lentils, oranges, whole-wheat products, liver, asparagus, beets, broccoli, brussel sprouts, and spinach. Every cell in your body needs it for normal growth and development.

Folic Acid can be used to treat certain types of anemia which is the lack of red blood cells, caused by folic acid deficiency.

The March of Dimes recommends taking folic acid even if you are not trying to get pregnant. It can prevent birth defects of the brain and spine. Some studies even show that it can help prevent heart health issues with babies and even cleft lip. Studies have shown that it may prevent heart disease, depression, type 2 diabetes and help to prevent Alzheimer’s.

These are definitely great health benefits but I wanted to focus on just a few of them that are close to me.

How does Folic Acid protect your heart? It pairs with B12 to help with the metabolism of the amino acids homocysteine and methonine. Without folic acid, these levels can cause blood to clot easily and cause heart attacks and cardiovascular disease.

Folic acid is believed to help with regulating your moods. Studies show that people who have a folic acid deficiency are less responsive to antidepressant meds. So supplements have been used to treat depression and enhance antidepressant medications.

The American Cancer Society stated that a person with low levels of folic acid may have a higher risk of colorectal cancer and some other types of cancer.
Alright, is your brain completely overwhelmed right now? Yeah mine too. Just keep in mind that it helps with heart health, depresson, prevention of birth defect and type 2 diabetes just to name a few.

The American Cancer Sbociety stated that a person with low levels of folic acid may have a higher risk of colorectal cancer and some other types of cancer. means it is going to add about 5 cents to my monthly total. ūüôā

Make sure to check back tomorrow to find out about a probiotic called Yacon Root.

Make it count!
~Darlene

Vegetable Noodle Pad Thai

I had never had Thai food until last summer when my daughter took me to this cute little Thai restaurant in Wichita Kansas. ¬†We had the most delicious coconut sticky rice and pad thai. ¬†I tried to make pad thai once but I think I must have done something wrong. ¬†The recipe I had called for fish sauce and let’s just say that I really stunk up my house with it. ¬†oops!

This recipe is super easy, super quick and has zero fish sauce. ¬†And I can honestly say that it may have just become my new favorite go to recipe. ¬†It is delicious and I truly hope you enjoy it too! ¬†ūüôā

Vegetable Noodle Pad Thai

Serves 2

Recipe from a challenger in one of my fitness groups.

Ingredients:

1 cup  spiraled sweet potatoes

1 cup french green beans

1 cup broccoli slaw

1 cup slivered yellow onions

8 oz cooked, diced chicken breast

Diced garlic

Saute with a teaspoon of coconut oil until the veggies are softened.

For the sauce:

2 tbsp chili paste in 1/4 cup of water ( I admit that I couldn’t find chili paste in my grocery store so I used Thai Sweet and Spicy Chili Sauce and it was so yummy. )

After the veggies have softened, add sauce and simmer until absorbed.  Garnish with chopped peanuts, green onions and cilantro.

Enjoy! ¬†ūüôā

Make each day count!

Darlene

Shakeology Ingredient Spotlight….Ashwaghanda

My first stop with my virtual shopping of Shakeology ingredients is ASHWAGANDHA. ¬†For anyone who has thyroid or adrenal issues Ashwagandha is an herb that you really want to know more about. ¬†ūüôā

Ashwagandha is the first super food that I wanted to explore from my list of Shakeology ingredients and is an adaptogenic herb.  Adaptogens are a unique class of healing plants which help balance, restore and protect the body.

¬†In India Ashwagandha is called the “strength of the stallion” because it is used to strengthen the immune system after someone has been ill. ¬†It has also been known as Indian ginseng because it helps enhance stamina and has some incredible stress relieving properties.

Take a close look at some of the health benefits listed below. ¬†You will be absolutely amazed at what this little herb can do. ¬†There have been over 200 studies done on this herb’s ability to:

~Improve thyroid function (something extremely important to me)

~Treat adrenal fatigue

~Combat the effects of stress

~Increase endurance and stamina

~Prevent and treat cancer

~Reduce brain cell degeneration

~Stabilize blood sugar

~Lower cholesterol

~Boost immunity

Little is known on why adaptogens work so well with balancing hormones. ¬†Ashwagandha is a rock start with improving thyroid function. ¬†For those of you who don’t know I have hypothyroidism so learning about Ashwagandha had me all kinds of excited ūüôā ¬†The reason why I say it is a rock star is because it doesn’t matter if you have hypo or hyper, this herb has been proven to help with both.

I actually found a 20 day study on mice, where the T3 and T4 levels were analyzed and the results showed a significant increase in T4 which shows this herb has a stimulatory effect on a sluggish thyroid.  This is exciting news and just shows me one more great reason why I am going to continue to drink my shakeology.

It also greatly reduces lipid peroxidation, the electrons from the lipids in cell membranes is stolen resulting in cell damage. Which is more proof that is helps to treat hypothyroidism.

There are millions of people who are struggling with thyroid problems, the sad fact is some don’t even know it. ¬†The think that the symptoms they are experiencing are from something else. Check out this list and you will see what I mean.

Symptoms of hypothyroidism:

~Changes in menstruation – I admit my cycle was NEVER normal, so I honestly didn’t think anything of this one.

~Constipation РAnother one I would never have thought of.  I mean I never ate very healthy and I never drank water, so I figured that was why I was always constipated.

~Depression РWith the life I had as a child and putting my biological father in jail when I was 16,  seriously depression from my underactive thyroid never even crossed my mind

~ Dry hair and hair loss РI posted last week about clumps of hair coming out during my shower, nuff said.  and gross!

~Dry skin- always have

~Fatigue – I know some of this is blamed on my poor sleeping habits so another one that was a hidden symptom for me

~Greater sensitivity to cold РOk so I thought I was just weird with this one.  I mean I am ALWAYS COLD!  Even in the summer time I would turn my seat heater on and drive with a lap blanket.

~Slow heart rate – yep my heart rate is about 60 beats per minute

~Swelling of the thyroid gland (goiter) ¬†This may be just about the only symptom that I don’t have

~Unexplained weight gain or difficulty losing weight РLosing weight for me is the ultimate struggle.  There is NOTHING more frustrating then eating exactly what you should AND working out 6 days a week and actually GAINING weight.  Very hard to wrap my head around.

~Carpal Tunnel Syndrom РOk, I admit until tonight I had NEVER heard about this symptom.  Did I mention that I had Carpal Tunnel and Cubital Tunnel surgery on December 20th?  Yep on my right arm.  And guess what?  My left wrist and elbow are patiently waiting for their turn.

Wow!  I have EVERY symptom BUT one!  AND this was SO NOT supposed to be a hypothyroidism post. lol

Ashwagandha is a super star in my book. ¬†Thank you to the creators of Shakeology for making sure this little beauty was added into my daily dose of dense nutrition, AKA my chocolate shake. ¬†‚̧

So now that I have shown you the benefits of ashwagandha lets check out the price of this little beaut!

A month’s supply on Amazon costs….about $10.00 per month. ¬†Not too bad right? ¬†But just remember that Shakeology has 70 super foods in it. ūüôā ¬†Make sure to visit again to see what ingredient I add next to my virtual shopping trip.

Sending strength, hope and love.

Insanity Max30 Week 1 Results

WEEK 1 UPDATE:

I want to let you in on a little secret…I absolutely hate cardio! ¬†Too strong? ¬†lol ¬†My favorites have always been strength training so it completely took me by surprise when I said yes I will do Insanity Max30 with you. ¬†About 10 seconds after I committed I was trying to come up with ANY excuse/reason that would get me out of it.

But, then my coach made a video talking about committing to yourself.  She asked if when you give your word on something does it really mean anything or does  everyone know that sooner or later you are going to go back on what you said?

In the past my word didn’t really stand for anything. I broke commitments with other people, I broke them with myself. ¬†I would start something with the best intentions but soon I would give myself a hundred reasons of why it was okay for me to stop.

I don’t want to be known for that. ¬†I want my yes to be yes and my no to be no. ¬†I want people to know that when I say something it is going to happen. ¬†I want to know that when I commit to something I am going to finish and not give up on myself.

So I decided that I was going to do Insanity Max30 to the BEST of my ability.  I told myself that this is the beginning of something new for me.  That I was going to put myself first and that meant not backing out on this.

I started my Insanity Max30 journey while I was visiting my daughter in Wichita. ¬†I know, I know. ¬†Starting something like this while on vacation may not have been the smartest thing but I didn’t want to give myself time to think about this. ūüôā ¬†So I jumped right in.

Imagine my surprise to find out that I am actually LOVING this program! ¬†‚̧ ¬†It is 30 minutes a day, 6 days a week. I have completed 8 days so far and I am already seeing results. ¬†Not just in a physical transformation but also in my endurance. ¬†On day 1 I did Cardio Challenge and maxed out at 8:31. Seven days later I did the same workout and doubled my time. ¬†I maxed out today at 17:35! Woot! ¬†Woot! ¬†Yep I am excited about that!

What do I mean by maxed out?  It simply means that I pushed as hard as I could for as long as I could. When I got to the point that I had to stop, well that is my maxed out time.

I am happy to admit that I have completed EVERY workout so far and I am drinking shakeology EVERY day for breakfast. ¬†Today I stepped on the scale and took my measurements. ¬† So far I have lost 2.2 lbs and 11.75 inches! ¬†‚̧ ¬†That is in one week!

To say that I am happy with my results would be an understatement. ¬†My stomach is starting to shrink, my mindset is already different and my performance has increased. ¬†I would say that is a triple win for me. ¬†Changes are in the making and I am pushing on! ¬†I am ready to be victorious with week 2! ‚̧

Are you doing Max30? ¬†What day are you on? If your not doing it, what are you waiting for? ūüėČ

Make each day count!

Darlene

7 Steps to Get Out of Debt

Mom, I need new shoes for wrestling.  The motor just went in the car.  The dog has a mass on his shoulder.  Hours are getting cut at work.  Surgery for your wrist is scheduled and you will be out of work for 6 weeks. Time to crawl in a hole right?dave-ramsey-quote-e1412126359691

Statements like this can be instantly depressing if you don’t have a rainy day fund. ¬† I don’t and believe me those statements scared the hell out of me and depressed me for weeks. ¬†Now, I am taking the steps, through Dave Ramsey, to get control back with my money and tell IT where it needs to go instead of dreading looking in the mailbox.

I will be doing a series showing my journey from being thousands upon thousands of dollars into debt to finally living debt free.  I am going to take control of my money one step at a time.  Is it going to be easy?   NO.  Is it going to be worth it?  YES!

Dave says that there are 7 baby steps to take. ¬†These steps, I will admit, scare me. ¬†They don’t look easy at all but again will it be worth it?

First things first. ¬†I have to create that dreaded budget. ¬†I just downloaded Every Dollar. ¬†This budget/manage money tracker app that I downloaded to my iphone. Dave recommends it and I figure if it is good enough for him it is good enough for me. ūüôā

every-dollar
Every Dollar Budgeting Tool

 

Today is the first day of my taking control of my money.  Today I plan out my budget for the month.  Today I am setting my financial goals and sticking with them.

Dave’s 7 Baby Steps:

1 – Save $1000 to create an emergency fund

I know I know. ¬†If you are like me I took a look at this and said what the hell Dave! ¬†If I am living paycheck to paycheck why wouldn’t I want to try to pay off bills so that I am not being hounded by collectors. ¬†Wouldn’t I want to pay off bills instead of just letting money sit in a bank? ¬†But he assures me that it is important to have that rainy day fund for those unexpected emergencies.

2 – Pay OFF ALL Debt but the House

List ALL of your debts but the house in order from smallest to largest.  The smallest one should be your number one priority.

3 – 3 to 6 Months of Expenses in Savings

This step is all about building a full emergency fund. It’s time to kick debt to the curb. ¬†Sit down and calculate what you would need to live on for 3 to 6 months and start saving to protect you from some of lives bigger surprises.

4 – Invest 15% Of Your Household Income Into Retirementborrow

With no payments put 15% toward your retirement.  The money you were using to pay off your debt can now be used to build your future.  There are plenty of options out there so pick what is right for you.

5 – College Funding for Children

College tuition and housing is so expensive. ¬†Don’t let it creep up on you. ¬†Start a savings now. ¬†There are two smart ways to save. ¬†A 529 college savings fund or an education savings account.

6 – Pay Off Home Early

Imagine your life with no mortgage. This is your last debt keeping you from being completely debt free!  Apply all of the extra money to paying off your home.  You will save thousands in interest fees.

7 – Build Wealth and Give

This is the LAST step! ¬†Give yourself a pat on the back! ¬†Build your wealth, give generously and set your future generations up¬†with an inheritance. ¬†People with no debt ¬†can live and do anything they want. ¬†ūüôā

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Far From Perfect

My journey has been far from perfect. I tried just about every diet known and might lose a few pounds but then I gained it back. It has been quite an emotional roller coaster.

My heaviest weight was 235+, why the plus? Because I was so heavy that I stopped weighing myself but I know that I still had to buy clothes in a bigger size. The 235 was the last time I weighed myself. ūüė¶

During the last 7 years I have gone from 235+ to 140. It wasn’t a matter of not knowing that I was eating the wrong food and I knew that I had to workout BUT I just couldn’t keep it off. I was a fat skinny gal. I would lose the weight BUT I did not change my way of thinking. Which of course made it the perfect opportunity for the weight to creep back on and I ALWAYS gained back everything I lost plus more.journey

And now I am happy to share that things are going in the direction that I want…finally. I have gained control over my emotional eating. I no longer take laxatives or make myself sick to lose weight. I also don’t bike 20 + miles, hours on a bike to lose a few ounces.

What’s changed? The way I think, the amount of healthy food I eat AND what I am doing for workouts. My workouts are no longer than 40 minutes tops. Mostly they are right around 30 minutes.

So if you ask me WHY I became a Beachbody coach this is a prime example. My roller coaster ride is over, my mindset has changed and now I know how to lose the weight, tone up AND keep it off. My life has definitely changed and I love to share my journey with others. Even those photos that used to be hidden away. Now I love to show them because they show how far I have come.

I have an accountability group starting on January 30th and I have a few spots left open. Comment below if you are ready to fill a spot and get your own journey started.

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Country Heat…Can you really get results?

After I had my surgery on December 20th I thought that I front-resultswas going to go backwards in my journey and I was ready to throw in the towel. I had carpal tunnel in my right wrist and cubital tunnel in my right elbow.
No planks, no pushups, no weights. I was not happy as I had just joined a group that was going to start weight lifting. ūüė¶
results-side
But then I started thinking about the old me and how I NEVER finished what I started. When life threw an obstacle in my path I would always quit or hide. And I didn’t want to be that person anymore, which is why I started this journey 2 1/2 years ago.
I decided to give Country Heat a try. I admit that I wasresults-back completely skeptical. I honestly thought I was wasting my time and that I would never be able to lose weight or tone up with this program. I am happy to say that I was wrong.
Yes I started this program with my arm in a sling. I modified because jumping around hurt. I didn’t do any of the arm movements. Gradually I started adding them in and stopped
modifying altogether.
My totals for Country Heat. I lost 14 inches!!!! I lost 4% of my body fat!! AND I lost 5.2 lbs!!!
The skeptic in me was ecstatic to see that not only did I get some results but I was amazed at how many inches I lost.
Do you have any questions about Country Heat, Shakeology or maybe how you can start your health and fitness journey? ¬†If your not currently working with another coach feel free to contact me. ¬†ūüôā

 

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