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Explore & Nourish

Where are all my travel buddies at?

This last week one of our very own went off to explore Puerto Rico! Sharon, is our adventurer and nature lover. She can tell you about all the awesome things she did on her trip but what you’ll want to know is how she ate. Is it possible to enjoy new cultures & maintain your healthy lifestyle?

Yes. Yes. Yes.

Traveling can be overwhelming as you plan and execute all the details that go into your travels. Food is usually the last thing on our minds. “I’ll eat when I get there.” Right? How  much will power will you have when you’re starving and your only option right then and there is a chocolate muffin?

Set your self up for success. I tell this to all our patients struggling with not being prepared for those temptations.

I stash snacks in my car, my purse, my diaper bag, my pantry, my office, my friends houses. You name it. I don’t want to be tempted. & if I am I don’t want to succumb to it.

Traveling is no different. Do not rely on other establishments to provide you with the choices you know you need.

Pack your go to snacks, for the airport and your first couple days. Bring water & refill it often. Go to the grocery store as soon as you get to your destination and stash your snacks just like you do at home. Breakfast, lunch and snacks are what I would have if I were home. Nothing changes there.

My favorite part of traveling is the food. New foods. Foods rich in someone else’s culture. I want to try that!

Most of the time, that means they aren’t the healthier options when we sit down for supper.

This is what I do – I make special requests. I ask the local chefs to make me a sampler dish with their favorite recipes (usually two or three bites worth) & I share my supper with my travel buddies. Now, I’m satisfying my adventurous desire to be cultural – while not over consuming or flooding my body with sugars.

Add in the walking and hiking I do on trips & those suppers are nothing!

The biggest tip I can give you for traveling is preparation. Don’t allow yourself to be in a situation where you’re likely to make bad choices. Be prepared. Pick snacks that don’t need to be refrigerated, snacks with protein, snacks you can carry, snacks that will last you. And even if all you do is snack all day – that’s okay. I’m snacking for supper – because I know at the end of the day I’m going to try some new things and they may not be the healthiest.

Indulge yourself – Don’t lose yourself

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Meal Replacement 101

Do you use a meal replacement? Do you know whats in your meal replacement? Why do you use it? How does it work?

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Meal replacements are used for just that, to replace a meal. For my busy little bees, the ones that tend to put their own nutritional needs on the back burner. A meal replacement shake is intended to replace a meal that would other wise be unhealthy. If you’re like me and you wait too long to eat you tend to make bad choices. Find a meal replacement. If you have a hard time eating breakfast, find a meal replacement. See, there are so many people out there that think skipping this meal is helping them lose weight. So wrong. Your body has been working tirelessly all night to heal, replenish, and restart. If you don’t nourish your when you wake up, you’ll hinder your metabolism.

We don’t like to use the word ‘Diet’.

But for the sake of this conversation I’m going to use it.

DIETS DON’T WORK.

Diets fail because we associate this word with the restriction of food. Dieters restrict their intake of food, leaving themselves hungry. In my case, HANGRY. If you’re like me and you wait too long to eat you tend to make bad choices. You crave everything bad for you & you’re generally in a negative mood. Let’s say you lose the weight you intended through with your diet, which is possible. What happens? You go back to the eating habits your used to but you over eat. You binge eat. Because you’ve been starving your body the duration of your diet. And in the end you gain back what you lost and in most cases – more than what you lost.

Meal replacements can end that viscous cycle.

So, a meal replacement is intended to nourish your body when you’re hungry. Or if you don’t have time to cook. Or if your in between meals and you can’t go another second without sustenance. And here’s the deal meal replacements aren’t just protein in a glass.

Meal replacement shakes are NOT the same as protein shakes.

Protein shakes are intended to solely provide your body with protein. Meal replacement shakes can equate with protein but they are so much more than that. Meal replacement shakes have added vitamins and minerals – hello beautiful skin. & if it’s a good shake, it’ll have an appetite support to keep you fuller for longer. Great meal replacement meals are also versatile. Can you cook with your meal replacement? WE CAN!

There are a ton of replacement products on the market. So, how do you choose the right one for you? Read those labels!

Here’s why we think our meal replacement is top notch:

  1. 18 grams of protein – EIGHTEEN!
  2. Added vitamins + minerals
  3. Can be used to cook with – did someone say pancakes?
  4. Chocolate and Vanilla styles that don’t leave bad aftertastes.
  5. Appetite support via GREEN TEA – hollistic is the way to go.
  6. We’ll make you a sample so you know you’ll love it before you commit.

Green Tea Smoothie

Ingredients:

  • green tea smoothie3/4 c. chilled green tea (made with 3 tea bags)
  • 1 c. frozen unsweetened mixed berries
  • 1-2 packets of Truvia, depending on sweetness of berries

Directions:

Brew the green tea and chill overnight. Mix all ingredients in blender. (If you use fresh berries, add ice cubes when you blend.)

*This is good blended with a dollop of Greek yogurt, too.

 

Chocolate Berry Shake

Ingredients:

  • 1/2 scoop of Chocolate Essential
  • 1 cup unsweetened almond or coconut milk
  • 5 frozen strawberries
  • 8-10 frozen raspberries
  • 1 packet Truvia

Directions:

Put everything in the blender or Vitamix and blend. You may want to add a bit more liquid depending on how thick you want it.

Chocolate Cherry Cola Float

Ingredients:

  • 1 scoop of Essential Chocolate
  • 10 oz of unsweetened vanilla almond milk
  • 6 oz of Zevia Black Cherry
  • 1/2 cup of ice cubes

Directions:

Place all ingredients in your blender or Vitamix and blend on medium setting for 30 seconds. When using ice, blend on high setting for 30 seconds.

JaMocha Shake

Ingredients:

  • 1 scoop of Essential Chocolate
  • 12 oz of unsweetened vanilla almond milk
  • 8 oz. of water
  • 1-2 teaspoons of instant coffee
  • 1-2 packets of Truvia or Stevia

Directions:

Place all ingredients in your blender or Vitamix and blend on medium setting for 30 seconds. When using ice, blend on high setting for 30 seconds.

Peppermint Mocha Shake

Ingredients:

  • 1 scoop of Essential Chocolate
  • 12 oz of unsweetened vanilla almond milk
  • 8 oz. of water
  • 1/2 tsp instant coffee
  • 2-6 drops of peppermint extract

Directions:

Place all ingredients in your blender or Vitamix and blend on medium setting for 30 seconds. When using ice, blend on high setting for 30 seconds.

Chocolate Mint Patty Shake

Ingredients:

  • 1 scoop of Essential Chocolate
  • 12 oz of unsweetened vanilla almond milk
  • 8 oz. of water
  • 2-6 drops of mint extract or 5-6 fresh mint leaves

Directions:

Place all ingredients in your blender or Vitamix and blend on medium setting for 30 seconds. When using ice, blend on high setting for 30 seconds.

Chocolate Orange

Ingredients:

  • 1 scoop of Essential Chocolate
  • 12 oz of unsweetened vanilla almond milk
  • 8 oz. of water
  • 2-4 drops of orange extract

Directions:

Place all ingredients in your blender or Vitamix and blend on medium setting for 30 seconds. When using ice, blend on high setting for 30 seconds.

Peanut Butter Cup Shake

Ingredients:

  • 1 scoop of Essential Chocolate
  • 12 oz of unsweetened vanilla almond milk
  • 8 oz. of water
  • 2 heaping tablespoon of PB2

Directions:

Place all ingredients in your blender or Vitamix and blend on medium setting for 30 seconds. When using ice, blend on high setting for 30 seconds.