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The Shocking Truth

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Eight years ago was the first time in human history where our offspring have a shorter projected lifespan than that of their parents.

If this trend continues at the current rate, in 2044 the medical expenses to take care of all the people with Type II diabetes will be more than all of the taxes in the United States.

Can you believe that?

Foods and toxic environments are the main cause of this health decline; yet people still lack the motivation and desire to value their health. Children aren’t given a fighting chance anymore and are getting addicted to gluten and sugar sometimes before their first birthday. This can result in complications such as Type II diabetes, obesity, behavior issues and other illnesses. Lack of education is a major cause of this. However, having the education and not applying it due to laziness, as well as resorting to the convenience of packaged foods, is outright disappointing. I know it’s not easy, and its damn hard to resist addicting foods and battle with children who are already addicted to sugar and processed foods. The ones that are the worst and consumed the most include: cold cereal, juices and soda, cookies, chips, crackers, and so on.

Think about where you want you and and your family to be 20 years from now. How would you like to look and feel? Do you want to spend $100+/month on medications, or would you rather apply that money to a relaxing annual vacation?

I know I can’t save everyone, or light a fire under a person who doesn’t want to change. One at a time we can reverse this trend. It is so rewarding when I work with a client and they spread their knowledge and success to other friends and family members. I have started a trend with people I’ve never met before! A lovely client of mine, who swims competitively on a Florida university team, has seen such health improvements and has never performed better in swimming. With her noticeable changes, her whole team is intrigued and beginning to follow what she has learned. Wow!

I take what I do seriously, and I am so happy I have the opportunity to work with individuals near or far. You are all constantly putting in the effort to make improvements and apply the knowledge instead of disregarding it.
I don’t take the time to post free information and tips because I don’t care. Encourage people you know to join my Facebook page and maybe they can learn strategies that will help them improve their life. I hope to continue to spread healthy options and motivation, and I’m always happy to take on new and determined people.

Have a happy and healthy week!

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SMOOTHIES! Errors and How to Fall in Love

There are some really great smoothie recipes out there that include healthy ingredients, and even vegetables and superfood powders.
Smoothies are wonderful in the mornings or after a workout because they are absorbed quickly and taste great. You can sneak in other beneficial ingredients effectively, often without tasting them.
Many of my clients struggle with chewing their food slowly. When you don’t chew at least 15 times per bite, digestion is compromised and you aren’t able to use all the nutrients in the food. This can also cause some unpleasant symptoms such as your gut feeling heavy or even constipation and gas. Smoothies can help provide many essential nutrients and ensure they are all being absorbed. So…all of you fast-faced people who hate to chew have a perfect solution!
Some individuals get on a health kick and want to make the best superfood smoothie they can. Using a blender or Vitamix, in goes the kale, celery, cucumber, dandelion greens and maybe even greens powders or algaes. These are all awesome ingredients with some powerful nutrients and antioxidants; however, all have a very distinct and strong taste. If you make the common mistake of adding an abundance of these ingredients, you will likely put the blender away for a couple years and throw that smoothie idea out the window.
Pick one and add a very small amount to begin with. Make sure you have something sweeter to offset any possible bitterness. I always suggest organic spinach or parsley to start because the taste is relatively mild. Adding pineapple or berries will give some natural sweetness.

ERRORS

1. Overloading with multiple carbohydrates and sugars such as: juice, yogurt, fruit purees and syrups, ice cream, sugar, honey, milk
2. Not using a protein to balance the meal and that will provide energy and increase metabolism
3. Not adding healthy fat to stabilize blood sugar and promote satiety and balance
4. Using too many dairy products and milk
5. Adding excessive amounts of bitter vegetables
6. Dumping in protein powder that has a terrible taste
7. Not blending thoroughly or adding too much ice

When introducing smoothies with my clients we customize, based on taste and individual needs. Together we have developed unique and tasty concoctions, and certain ones may even get cranky when they can’t have it for a few days:) (I won’t mention names!)

BOTTOM LINE

-Limit fruit and other carbohydrates
-Avoid syrups, refined sugars, and fruit purees
-Use natural sweeteners
-Rotate Ingredients
-Start small with protein powders
-Slowly introduce vegetables and superfoods
-Limit dairy, try almond or coconut beverages instead of milk
-Be very mindful of store-bought smoothies. They typically use a lot of sugary ingredients
-Include a liquid, protein, carbohydrate, fat and ice if desired
For Example: almond milk, protein powder, coconut yogurt, chia seed

Remember, trial and error is key here. It may take a couple tries but don’t give up! There are many strategies to make them nutritious and friendly to your palette. When you perfect your basic smoothie, you can then get adventurous with new ingredients. Flavors like banana almond, berries and greens, chocolate and spinach are all favorites.

GOOD LUCK!

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Keep the Taste. Cut the Carbs

Avoiding the winter bulge?
Having trouble with meal ideas or healthy side dishes that aren’t so dense in carbohydrates and gluten?
One simple ingredient may help broaden your options and improve your health without adding the pounds.

Cauliflower is a member of the cruciferous family, which also includes some other familiar vegetables such as broccoli, cabbage, and kale. Often, these all are promoted repetitively by health nuts (such as myself), because they have such amazing properties! They are fantastic when it comes to preventing disease and reducing signs of aging.
Cruciferous vegetables have the ability of fighting off free radical damage; consequently the risk of cancer and cardiovascular disease decreases with regular consumption.

Cauliflower…

• is detoxifying because it allows the body to break down and eliminate toxins
• promotes digestive health and prevents tumors and ulcers
• high Vitamin C and manganese are powerful antioxidants that fight aging
• low in carbohydrates and high in fiber
• contains anti-inflammatory nutrients such as Vitamin K and Omega 3

DID YOU KNOW?
In terms of carbohydrates, 5 cups of cauliflower is equivalent to 1 cup of potatoes

If you don’t like the taste of raw or steamed cauliflower, I have EXCELLENT news for you! This is one of the easiest super-vegetables to sneak into a variety of dishes, without compromising the taste or texture.

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HOW TO MAKE THESE SIDES?

TIP: Always start with the LEAST amount of liquid. Many people make the mistake of adding too much and the cauliflower becomes runny. If this happens, you can simply turn it into soup and try again another time:)

1. Cook your vegetables by either steaming or roasting in the oven
2. Choose your liquid (chicken broth, milk, coconut milk, almond milk)
3. Puree cauliflower in a blender or food processor with your liquid. Start with 1/2 cup and add more if needed, gradually.
4. If you are doing straight mashed cauliflower as I did, move to step 5.
4. Mash your sweet potato or regular potato. Combine equal parts of cauliflower to mashed potato or sweet potato.
5. Add your fat: coconut oil, bacon bits, real butter, sour cream, cream cheese

My Gluten-Free/Dairy-Free Recommendations…

Savory Mash: 2 C cauliflower (cooked, pureed), 2 C mashed potato, 1 organic bouillon cube dissolved in 1/4 C water, pepper, Himalayan salt, 1/2 C real bacon bits, 1/2 C cooked caramelized onions

Sweet Creamy Mash: 2 C sweet potato (mashed) 2 C cauliflower (cooked, pureed) combined with 1/2 C coconut milk, 2 tsp. honey, 1 Tbsp. coconut oil

Play around with liquids, flavors and spices until you get what you want – or keep it plain and load the ingredients on after everything is combined and cooked.

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How to Prevent and Treat Cellulite

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Do you have skin that appears dimply or lumpy in texture, particularly around those areas such as buns, thighs and stomach? 85% of adult women in North America have this on at least one area of their body. There is nothing attractive about this and, unfortunately, body fat is not to blame. Small or large, this can be a problem for many. It goes beyond fat accumulation; it has everything to do with the structure of the skin.

The arrangement of your unique connective tissue reveals whether you will experience cellulite in your life or not. The connective tissue in men is arranged differently than in women; therefore they often don’t have this issue.
(SEE LADIES! It isn’t our fault)

We will keep this simple…

Men have a cross-hatched and diagonal pattern that is smooth and continuous. Women have a different pattern that runs vertically. The connective tissue forms chamber-like structures that cause or encourage fat to bulge upward and outward into the dermis.

What CAUSES cellulite?

-Poor Diet (trans fat, high carb/sugar, lack of quality animal fats)
-Lifelong Yo-Yo Dieters (losing 5 pounds, gaining 8, losing 3, gaining 10)
-Lack of protein and vegetables
-Not drinking at least 8 glasses of water every day
-Smoking (burdens lymphatic system, and damaging in many other ways)
-Alcohol (toxic overload)
-Genetics 😦
-Lack of Collagen-Rich Foods (particularly during childhood)

How can you PREVENT or TREAT cellulite?

-Drink lots of water every single day
-Strength Training- improves skin tone
-Eliminate toxins- through skin, sweat and seasonal cleansing
-Foam Roll or Massage- increases circulation and loosens muscle fascia
-Dark Green Vegetables- help fight inflammation of connective tissue
-Bone Broth- the single most effective way to consume quality collagen that will nourish the body and repair damaged tissue and prevent cellulite

According to authors, Dr. Cate Shanahan and Luke Shanahan:

“To get rid of cellulite, combine exercise with a diet full of healthy, natural fats (including animal fat) and collagen-rich stocks. This will send the message that you want your body to replace the saggy fat pockets with smooth, toned curves.”

The foods that are readily available and convenient are not the foods that will promote health or reduce cellulite. Fast-food, packaged snacks and meals, processed vegetable oils, and sugary beverages that have replaced water are all things that take us away from healthy traditional foods. They are cheap and easy. Unfortunately many people can’t wrap their minds around the idea of spending money on quality food and maintaining a healthy lifestyle. It also takes time, and my SUPERSTAR clients walk this walk every single day (your efforts and progress are incredible by the way). They have made the changes and invested in something they know is making a huge difference in their overall lifestyle-which also means less wrinkles and cellulite:)

Next time you are ready to purchase those designer jeans, perhaps consider the health of the body underneath that denim layer. How do you want to look and feel 10 years from now? Should you be investing your hard earned money in something else?

For additional questions on services or support, feel free to use the contact form on this site.

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Snack Attack!

Ashley’s Latest Creations and 5 Snack Ingredients to Avoid

If you haven’t tried my protein bites or snacks, that is unfortunate! (read about them on this site)

In all seriousness, snacking and breakfasts are one of the biggest challenges for many people. Planning, preparing and reminding yourself to eat when you are on the fly or busy at work isn’t easy for most of us. We either skip it or grab what is readily available such as a muffin in the office or a packaged granola bar.

What you need to be aware of is most of these snacks are a complete overload in sugar. As I stated in my recent Facebook post, high sugar snacks send you on a blood sugar roller coaster that can eventually lead to cravings and disappointment in weight loss goals.

Even if a snack is balanced with some protein and a low amount of sugar, it is also important to determine the ingredients that contribute to the makeup of the product.

If you wish to maintain your health and avoid a higher fat mass, steer clear of these ingredients below!

1. SOY PROTEIN/SOYBEAN OIL (cheapest most common protein used in bars and snacks. Slows metabolism, prevents nutrient absorption, contains high amounts of estrogen damaging to children and men. Too many to list, read “The Whole Soy Story,” for all the dirt and resources)

2. CORN SYRUP (used mostly in granola bars to help bind and sweeten them. Often, honey-flavored bars are made of mostly corn syrup)

3. HYDROGENATED ANYTHING (this ingredient equals trans fat, whether it is listed on the nutrition facts label or not)

4. ASPARTAME, SUCRALOSE, ACE-K (all artificial sweeteners that promote cravings and weight gain)

5. WHEAT FLOUR (unnecessary filler that adds additional carbohydrates, which is equivalent to sugar)

Any of the products I make are free of all these ingredients, and for good reason! You must get in the habit of digging deeper and reading labels. There is so much more to our food now than just calories and the percentage of macronutrients that make up those calories. We have really distanced ourselves from natural foods because there are so many cheaper ways of making things look healthy and taste good. It is very difficult to detect these things; therefore you need to be your own food detective. This is one of the most important topics that I address with my clients because simple skills can make such a huge difference.

Society has made nutrition appear complicated, but I assure you it isn’t. Asking for a little help can actually take your health a lot further than you may expect!

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The new snacks are all low in sugars, high in protein and include healthy fats that will help with feeling satiated and reduce cravings. It takes the guesswork out of finding a healthy snack and allows some extra spare time for you!
I appreciate all the positive feedback from the samples given this week:)

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Pumpkin Protein Pancakes

(The better breakfast or afternoon snack)
It is tough to find a pancake recipe that is free of grains and inflammatory ingredients. This flavour is ideal for fall season. They WILL have a different texture than your standard fluffy wheat pancakes, and you may need to adjust some of the ingredients to get the batter how you want it. I assure you, they taste pretty darn good!
Pair them with a couple eggs or bacon and you have a complete meal. image

INGREDIENTS

½ cup almond flour
2 T coconut flour
2 T pumpkin seeds
3 T protein powder
pinch of salt
½ t cinnamon
1 t pumpkin pie spice
¼ t baking soda
½ C pumpkin puree
2 large eggs
2-3 packets stevia (1/2 t)
½ t vanilla extract
coconut oil (pan)

INSTRUCTIONS

Heat a pan over medium heat
Whisk together wet ingredients in a small bowl
Combine dry ingredients in separate bowl
Add wet ingredients to dry and stir together
Add coconut oil to the pan to grease
Pour batter into pan, approximately ¼ at a time and spread into pancake shapes if needed.
Cook for about 3-4 minutes on the first side, carefully flip and cook for another 1-2 minutes on the second.
Repeat process with remaining batter.

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Healthiest Lasagna Recipe Ever!

This recipe has been such a hit with clients, it was time to share! Believe it or not, I experimented by eliminating all dairy/cheese from this recipe and it still turned out amazing. A pureed cauliflower cream sauce substituted very well.
Grains, Gluten and Dairy are all foods many people are sensitive to, so turning carb heavy dishes like this into an amped up healthy meal (without sacrificing flavour and satiety) is a huge bonus!

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Noodle-less Hearty Zucchini Lasagna

Ingredients

Noodles

6 large zucchini, cut into strips (1/8 inch)

Sauce

1 ½ lb lean ground beef, chicken or turkey

1 T coconut oil

1 large onion, diced

2 C chopped broccoli

2 C chopped cauliflower

2 C chopped spinach

1 can crushed tomatoes (25 oz)

1 T garlic powder

2 T Italian Seasoning

1 T Basil

1 t Himalayan Salt

¼ t Stevia powder (optional)

1 t black pepper or crushed red pepper

Cheese Layer

16 oz of cottage cheese or ricotta cheese, or a blend of both

½ C Parmesan cheese

½ C Mozzarella cheese, shredded

1 egg

1. Noodle Layer- Preheat oven to 425 degrees. Lightly coat a cookie sheet with coconut oil, arrange the zucchini slices and season with salt and pepper. Bake zucchini a few minutes on each side, then remove from oven. Use paper towels to soak up the excess water from the zucchini (this will make the lasagna less watery). Lower oven temperature to 375 degrees.

2. Meat Sauce- In a large pan, cook the ground meat in coconut oil until evenly browned. Make sure the vegetables are chopped in small pieces. Add the vegetables to the meat mixture, along with the spices and can of crushed tomatoes. Simmer for 10 minutes, occasionally stirring. Taste this mixture and add more spices/seasonings if you desire. If you need a little sweetness, add stevia or your sweetener of choice.

3. Cheese Layer- Mix the cottage cheese and ricotta cheese together with 1 beaten egg.

4. Lightly coat a 9×13 baking dish with coconut oil. Spread 1/3 meat sauce on the bottom. Place one layer of zucchini slices on the meat sauce, followed by a later of the cheese mixture. Repeat this process until the dish is complete. Reserve a portion of the cheese mixture for the top later. You may sprinkle the mozzarella and Parmesan cheese on the top.

5. Cover the dish with foil and bake at 375 degrees for 1 hour. Remove the foil and continue to bake or broil for 5-10 minutes until the top is browned. Remove from the oven and allow to rest for at least ten minutes. Serves about 8.

*Depending on your individual tastes or what vegetables you have available, you can substitute equal portions of the vegetables (aside from zucchini) with others of your choice such as peppers, mushrooms or kale. Adding a couple tablespoons of tomato paste may also enhance the flavor of the sauce.

ENJOY!!

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Happy Guts, Less Sniffles

It’s that time of year! Headaches, mucus, chills, coughs, dry throat, fever…
Schools, workplaces, and even trips to the gym and grocery store expose you to all kinds of unpleasant illnesses. Sometimes it is inevitable that you will get sick, but the majority of the time a little effort on your part can decrease your chances of feeling ill or maybe prevent it all together!
With some simple supplements and dietary changes, I have drastically decreased the amount of doctors visits, viruses, colds and flu. You can do this too!
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DID YOU KNOW? The human gastrointestinal tract constitutes about 70 per cent of the immune system. Wow!

GUT HEALTH: If you do not have a healthy gut and enough beneficial bacteria, it is very difficult for your body to fight off infection and illness. We need to be exposed to this “good” bacteria early in childhood and if we aren’t it can be the start of multiple health issues throughout our entire life. If you haven’t consumed fermented or probiotic containing foods, or you were breastfed for a short time or maybe not at all, this may cause your population of good bacteria to be compromised.
Foods that damage our gut flora include foods from the standard American diet such as: sugar, vegetable oils, gluten and other grains and processed foods.

Most individuals do not have enough beneficial bacteria, particularly if you have taken antibiotics in your life or oral contraceptives. These will diminish your supply even more. Perhaps you have noticed a pattern in yourself or someone else – the more antibiotics and medications someone is prescribed, the more they continue to get sick.
If you keep driving your car and don’t stop to put gas in, it is inevitable that your supply gets lower and lower until you have to replenish. Antibiotics act like a car consuming gas, if you were to accelerate full speed up a long hill. It uses up the good bacteria in a hurry.

WHAT TO DO? Eat fermented foods or supplement with probiotics. Many people reach for food items like yogurt; however buying a sweetened yogurt can actually counteract the benefits of the probiotics. Plain, unsweetened whole milk yogurts are best. You can even buy plain cultured coconut milk and almond milk. If you aren’t sensitive to dairy products, Kefir is an even better source. It is like a concentrated yogurt, so just a couple tablespoons a day will help improve your gut health. Kimchi, sauerkraut, and kombucha are also great sources (if they are prepared correctly).

Without enough good bacteria, digestion will also be compromised and can cause irregular bowel movements which means even more “bad” bacteria building up.

Our gut flora is like the human body security system. If intruders proceed beyond the boundaries, the flora sends an alarm for the immune system to step in. When our immune system has to work hard and attempt to capture the intruders and keep things under control, it is unable to function to the best of its ability.

Regular intake of foods or supplements containing probiotics can improve your immune health and provide your body with a better fighting chance against some of this icky sickness going around. Most people don’t and won’t eat or prepare fermented foods. So the easiest way to ensure your healthy bacteria levels are sufficient is to supplement with probiotic capsules. There are many available now, even powders if you don’t like to take capsules. Some varieties are shelf-stable so they don’t have to be stored in the fridge. I always recommend purchasing supplements from a health food store to ensure you aren’t wasting your money on products that don’t work.

It is most critical to supplement with probiotics when the body is under stress, you are feeling under the weather, or have just finished a round of antibiotics.

If you are managing your gut health, there are some additional supplements to turn to.
For maintenance purposes, I suggest these 3 KEY SUPPLEMENTS that can be taken on a daily basis:

1. Vitamin C-antioxidant and helps ward off colds and flu. If you want to increase your supply with food, eat things like bell peppers and green leafy vegetables which are fantastic sources.
2. Vitamin D3-the benefits of D3 supplementation outweigh any risks and can enhance your immune system and assist with healthy bones, muscles and teeth.
3. Zinc- healthy immune maintenance and antioxidant. Increasing your intake of red meats, eggs and tree nuts are good food sources.
***recommended amounts vary on an individual basis

SUMMARY
All of these foods and supplements are beneficial and will help your immune system; HOWEVER if you are not looking after yourself with a clean diet, proper sleep, or managing chronic stress, you will still battle the sniffles and infections among other health issues. Diets high in sugar, gluten and processed dairy products tend to weaken the immune system even more. Dairy will also cause more mucus, so it’s critical to cut back or eliminate these products, particularly when you are sick.
Set boundaries and look after yourself. Your body and immune system will thank you for it!

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Weight + BMI, Oh My

In my opinion, Body Mass Index is the worst measurement to determine how healthy a person is.
When I was at the doctor not too long ago, it was no surprise when they requested I step on the scale. When we got back in to the room, the woman who wrote my number down had to leave the room to try and find her BMI chart, to be sure I was in a “safe range.” I sat there nervously awaiting the result. Actually, I could have cared less.
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What is the problem with BMI? It does NOT distinguish between fat and your lean body mass (bones, muscle, tissue). Let’s face it, I am no stick figure. I weigh a lot more than what most people think. If you compare my body type to another female that is the same height and clothing size but lives a sedentary life, I can almost guarantee she will be at least 10-15 pounds less that me. It is my personal choice not to weigh myself on a normal basis.
When I used to work at a weight loss centre, the scale was the primary thing the staff and clients cared about. Clients would walk in the door for their weekly visit and only be concerned about that one thing. They would rush me through my appointment because the scale was always the final part of that 15-minute visit. Their whole world would come crashing down if that scale didn’t budge or heaven forbid, they were up .6 of a pound. There were so many instances when clients had gained a pound or two and they would walk out the door in tears and we would never see them again. How horrible is that? To make matters worse, the staff members all had to line up every Tuesday morning. Our weight would be documented on a chart and openly discussed in front of other staff. I certainly felt anxious and humiliated more than enough times.
Unless you are a well-educated health professional, it isn’t expected that you know the multiple reasons why your weight fluctuates. We are told this is our best measurement of health and sadly, in some circumstances, social acceptance. Sudden weight gain can happen if your body is inflamed, you have digestive disturbances, you are dehydrated or even overly hydrated, taking prescription medications, stress, muscle soreness…and the list goes on and on. Does this fluctuation on the scale necessarily indicate you have gained FAT? No!
The fact of the matter is a heavier weight doesn’t necessarily spell poor health. A perfectly healthy person can be both large and fit! Many smaller individuals actually have a vast amount of health risks and complications. A study published in the Archives of Internal Medicine found that 51 per cent of “obese” people had healthy weight circumference, blood sugar levels and blood pressure. Twenty-four per cent of “normal” (thin) individuals were metabolically abnormal, and more vulnerable to heart disease. They also had a higher chance of anemia, osteoporosis and a weak immune system. This body-shape classification is now known to some professionals as “skinny fat.”
Bottom line? To obtain a clear picture of whether someone is of a healthy size or at risk for health complications, the following are some of what should be considered :
-eating habits
-waist circumference
-body fat %-where the fat deposits are
-genetics
-hormonal issues
-energy levels
-activity
-weight history
I advise you to look deeper into your health rather than thinking your low number is demonstrating health and longevity, or your above-normal number shows poor and deteriorating health. PUT THAT SCALE AWAY!

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Skinny Drinks Adding Pounds?

imageBetween studying and work-related meetings, I have spent hundreds of hours in coffee shops. Due to my profession, I can’t help but notice the lengthy orders people place and the loud announcement from the employees after they have completed your: grande, half sweet, soy, light whip, extra hot, extra drizzle, “skinny” latte. In a way it feels like they are invading your privacy when they blurt that out. Some people are quick to grab their extra large blended mocha after that announcement, put their head down, and bolt for the door. It is certainly not my dream job.

Hearing these orders time and time again does, unfortunately, show how misinformed we are when it comes to making those healthy nutritional decisions.

First of all, there is nothing skinny about a latte made with skim milk and syrups made from artificial toxic sweeteners. Skim milk is extremely high on the glycemic index, meaning your blood sugar spikes which causes – fat accumulation. Not only that, you will then crave more sugar within about 1-2 hours after having a beverage like that, and the cycle will continue. Try an unsweetened latte made with whole milk. It is lower on the glycemic index, and will help you gain better control over those cravings. Avoid those syrups, there is NOTHING good about them. If you want a little sweet, add it yourself so you can control it. Preferably, use stevia or honey.

Secondly, if you are thinking of having a smoothie instead of coffee is a nutrtional gain, please think again. Coffee will impact blood sugar to a certain extent, yes. Drinking it with sugar will increase that even more. Drinking it black or with skim milk, again you are facing a similar problem. Cream in coffee (real cream) will actually help to stabilize your blood sugar so you don’t start the fat accumulation/craving cycle. About 1-2 Tablespoons should do the trick. Smoothies are almost always made with syrups, some fruit, yogurt, milk, even soft-serve ice cream at times. All of these ingredients are high glycemic carbs, yikes! Unless you are making your own, I suggest you skip smoothies all together.

Thirdly, ordering a chai tea latte or blended tea beverage does not mean they are using real tea! It is a mix that is packed full of sugar, with a hint of tea. I’ve had several clients in the past tell me they order this because it is healthier. If you want healthier, try ordering a chai or green tea bag with hot water. Go to the condiment station and add some cream, cinnamon and honey or stevia to sweeten. Voila, you have a much healthier alternative!

Lastly, lose the soy! Soy milk is not a miracle beverage. You are not enhancing anything about your health or figure by choosing this. Unfortunately, that well-known coffee joint everyone loves only carries soy milk as a dairy alternative. I have found many smaller and local or organic coffee shops actually carry almond milk and sometimes hemp milk. Both are much better choices than soy!

Some people actually do well and maintain a low body fat percentage on a food plan that has many carbohydrates like skim milk, juices, rice, pasta, potatoes, etc. (that is why I test for this at the beginning of our sessions). There are also some who can have just a few grapes and a little cookie every day, and never lose a pound.

If you are stuck on calories, then look at it this way. The 100 calories of fat that you may be adding to your beverage is your ammunition to fight off that 10 a.m. donut craving. How many calories and sugar is in that doughnut?
Order a regular coffee (organic is best), add cream to it, sweeten it with a pack of stevia if needed. Keep these packets on hand with you when you go to these places. Again, one of those tasks that require a little effort. I promise, it is worth it.